Buckwheat: An Amazing Grain: Wait... It's a Seed?

Today, I would like to shine the line the light on a unique little seed that acts like a grain known as “Fagopyrum esculentum” or in non-scientific terms Buckwheat. Before I get into the specifics of this seed I want to say this may become a mini-series on grains in particular where I explore each grain’s powerful and useful properties. Please let me know if that interest you or not in the comments section below. Let’s start with some statistics on how eating whole grains in general can be of benefit to you overall for your physical well-being.

Today there is much disease

Everyday numerous people are looking for new ways to prevent illnesses that can affect them daily. In their efforts to do so people may be in search of food that offers plenty of health benefits overall. Some examples of illnesses people may want to reduce the risk of include but are not limited to: heart disease, stroke, type two diabetes, obesity, osteoporosis, different types of cancer and the list goes on. (1)

Scientific studies show that eating whole grains three times a day helps to reduce one’s risk by twenty to thirty percent for cardiovascular disease. Eating this amount of whole grains also assists in lowering LDL cholesterol ( the bad kind), lowering triglycerides, as well as lowering blood pressure while simultaneously raising HDL cholesterol (the good kind). (1) Other scientific research says that whole grains may also lower insulin resistance. The ingredients that are often found in whole grains such as magnesium, fiber, vitamin E, phytic acids, and lectins are all thought to help in reducing a person’s risk of having type two diabetes. (1)

A Brief History of Buckwheat

It began as a cultivated crop for the first time around 4000 B.C. in the Balkan region of Europe. Then it took root in the South East Asia and later spread to Central Asia, Tibet, the Middle East as well as much of Europe. Buckwheat came to North America when the colonists first arrived there. So, as you can see, Buckwheat has been a popular crop to grow (and likely still is) just about everywhere around the globe! (2)

One of the reasons Buckwheat may have been so popular as far as crops go is its ability to grow in some of the most acidic or under-fertilized soil environments. It also is a plant often used in between crop rotations. This is because of how quickly it grows along with its ability to keep weeds away and reduces soil erosion. (2)

The Ingredient list so to speak of Buckwheat: AKA the vitamins and minerals inside

This amazing seed has been providing numerous essential vitamins and minerals for many people from several different cultures around the world for around 8,000 years (2). Some of the main compounds are proteins, rutin, dietary fiber and plenty of vitamins and minerals.

For every one hundred grams of Buckwheat groats there is the following:

13 g of protein - 3.4 g of fat - 10 g of fiber- 18 mg of Calcium- 231 mg of magnesium - 460 mg of potassium- 30 mg folate- 2.20 mg of iron- 1 g of sodium- and 0 mg of cholesterol. (3)

I would like to go into more specifics on some of the unique benefits of eating buckwheat based on scientific research. Buckwheat has a fairly high protein content and is much higher in protein than other grains including rice, wheat, sorghum, millet and maize. It’s second highest to oat flour. (1)

There is a problem with Buckwheat in regards to its low protein digestibility despite its high protein content. The low digestibility is due to anti-nutrients found in common buckwheat, but there is a way to make buckwheat protein digestible. All you have to do is make sure the buckwheat begin to germinate. Put buckwheat to soak in fresh water for two to eight hours and the germination process begins. This helps to reduce the effects of anti-nutrients. (1) In addition to buckwheat’s high protein and overall fiber, its proven to reduce blood cholesterol. Numerous scientific studies buckwheat protein has some of the highest cholesterol-lowering properties among plant protein sources. Some of the amino acids found in buckwheat help to regulate the hepatic low-density lipoprotein (LDL) receptors and as a result lower cholesterol overall. (1)

Another great nutrient that buckwheat has a high amount of its dietary fiber. Dietary fiber helps in the digestion of food and often gives a feeling of satiety. In addition to fiber, buckwheat has numerous antioxidants. Buckwheat bran has between two to seven times higher antioxidant activity than barley or oats. One antioxidant found in buckwheat provides protection against lesions, helps to protect against UV light, improves a person’s sight and hearing lowers cholesterol (as stated earlier in this post) and protects the body from oxidative stress. (1)

One Major downside: The possibility of an allergy

Though there are plenty of health benefits to eating Buckwheat you should be aware that sometimes people are allergic to the seed. The first allergy to Buckwheat was reported in 1909 and is often an immediate possibly severe reaction with similar effects of a peanut allergy. (1)

I hope you enjoyed reading this post about the many benefits and brief history of buckwheat. I hope this information was helpful to you in your everyday life and remember that the mind, body, and food are all interconnected.

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References

Journal of Agricultural Science, Page 1 of 21. Copyright Cambrdge University Press 2013 doi: 10.1017/S0021859613000166

https:// wholegrainscouncil.org/whole-grains-101/gain-month-calendar/buckwheat-december-grain-month.

https://www.nutritionvalue.org/Buckwheat_ nuttitional_ value.html