Gluten Free Alternative: Buckwheat

 

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Buckwheat a type of pseudocereals is consumed in the same way as cereal grains, but does not grow on grasses. Quinoa and Amaranth are two common examples of pseudocereals. Buckwheat is in no way related to wheat and thus does not contain gluten.

Buckwheat manufacturers pocess it into groats, flour and noodles. Also buckwheat tea is available in markets. They are a quite popular ingredient in various traditional European and Asian dishes.

These days Buckwheat is gaining quite popularity as a health food in many countries, due to its high amounts of minerals and various antioxidants. It is also believed to improve blood sugar level.

 

Major Nutrients Present in Buckwheat are:

Carbohydrates: Buckwheat is mainly a carbohydrate source and contains a high fiber and resistant starch, thus improving colon health.

Protein: Buckwheat does have small amounts of proteins (including lysine and arginine). However, the digestibility of these proteins is relatively poor.

Vitamins and Minerals

Manganese: Manganese is an essential trace element required by the body for healthy metabolism, growth, development and the body’s antioxidant defenses.

Copper: Copper has beneficial effects on heart health when eaten in small amounts. It also is responsible to keep your immunity in check.

Magnesium: It aids in decreasing the risk of various chronic diseases such as type II diabetes and heart disease.

Iron: Iron deficiency is known to cause anemia, a condition characterized by reduced oxygen-carrying capacity of the blood.

Phosphorus: Phosphorus helps in proper growth and maintenance of body tissues.

Other Plant compounds

Rutin: Studes suggest that this antioxidant- polyphenol found in buckwheat may reduce inflammation and blood pressure, improve lipid profile and lower the risk of cancer.

Quercitin: Quercetin is an antioxidant that helps in reducing the risk of cancer and heart disease and is found in Buckwheat.

D-Chiro inositol: A type of carbohydrate compound that reduces blood sugar and may be beneficial in the management of diabetes. Buckwheat is the richest source of chiro inositol.

Ways to consume buckwheat

  1. Dhoklas
  2. Buckwheat and sprout khichidi
  3. Buckwheat dosas
  4. Buckwheat pancakes
  5. Buckwheat rotis
  6. Buckwheat chilas

Also grocery outlets now have pastas and noodles made out of buckwheat flour. So, you can pick one of those, toss in enough veggies and enjoy a healthy meal!

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While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.

You can contact us at 080 3232 9292 or log on to www.quanutrition.com to Book An Appointment.

 

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