Buckwheat, also known as alforfón, is really a seed and not a cereal like common wheat. This seed has a very hard shell and is dark pink or brown in color. The great difference and advantage of buckwheat is that it does not contain gluten, so it can be used by people who suffer from celiac disease or gluten sensitivity.
In addition, due to its high nutritional content, this food can also be consumed instead of rice or used to increase the nutritional value of salads and soups. Know what is gluten and what foods contain it.
Buckwheat can be found in its raw form, as salvaged, or in the form of fine harina, which can be used to replace the common harina in the preparation of pasteles, pans, ensaladas and salados, for example.
what is it for
The main benefits of buckwheat for health are obtained mainly through its consumption in its whole form, as it is richer in fiber, vitamins and minerals, and includes the following:
1. Reduce cholesterol levels
Certain studies have shown that the protein contained in buckwheat helps to reduce the levels of total cholesterol and “bad” cholesterol (LDL) in the blood, in addition to reducing the concentration of hepatic cholesterol, as it regulates the activity of liver cells.
Similarly, it has also been shown that alforfón reduces the absorption of cholesterol in the intestine and helps its elimination, thus favoring the prevention of cardiovascular diseases, such as atherosclerosis, for example.
2. Decrease blood pressure
Buckwheat helps to reduce blood pressure due to its high content in polyphenols, such as rutin and quercetin, which contribute to the regulation of the renin-angiotensin system, responsible for controlling blood pressure.
Furthermore, it is also believed that this seed stimulates the production of endogenous vasodilating substances such as bradykinin and nitric oxide, favoring the reduction of blood pressure.
3. Exercise antioxidant effect
Thanks to its high content in flavonoids, such as orientin, vitexin, rutin and quercetin, buckwheat has an antioxidant effect that helps to neutralize free radicals that cause damage to cells, thus reducing the emergence of cardiovascular and neurodegenerative diseases, the form of tumors and early aging.
4. Reduce blood sugar levels
There is evidence that buckwheat, thanks to its content in rutin and quercetin, also reduces insulin resistance due to its ability to increase the activity of hepatic antioxidant enzymes.
In addition, this seed contains important amounts of D-chiro-inositol, a substance that is used in diabetic patients as an insulin regulator. Similarly, buckwheat digests slowly thanks to its polyphenol content, which also helps to regulate the blood glucose level.
On the other hand, thanks to its content in resistant starch, this seed has a low glycemic index, which also helps to regulate blood sugar, preventing obesity and the development of heart diseases and diabetes.
5. Exercise neuroprotective effect
It has been determined that buckwheat helps to prevent neurological diseases such as Alzheimer’s, because it inhibits the release of glutamate, a neurotransmitter that, when it accumulates in the brain, contributes to the degeneration of neurons.
Asimism also prevents the death of hippocampal cells, an area of the brain in charge of memory functions, and its high tryptophan content helps regulate mood and prevent depression.
6. Strengthen the muscles
Due to which it provides several essential amino acids, such as lysine and arginine, for example, buckwheat favors muscle health, promoting growth, training and muscle recovery.
7. Improve intestinal transit
Thanks to its high content of dietary fiber, which regulates intestinal movements and promotes hydration of the heces, buckwheat helps to prevent stress and prevent infections that can affect the gastrointestinal tract.
In addition, when consuming alforfon in its fermented form, it also acts as a probiotic, providing healthy microorganisms to the intestinal flora and balancing the body’s pH levels.
8. Reduce gas production and indigestion
Thanks to the fact that it does not contain gluten, buckwheat could help to reduce the production of gases and the symptoms of indigestion, in addition to preventing other digestive disorders such as the permeable bowel syndrome, for example.
In this way, its consumption is also considered safe for people with celiac disease or gluten sensitivity.
9. Maintain bone and dental health
Manganese and magnesium present in buckwheat guarantee healthy bone because they promote the synthesis of enzymes essential for the formation and maintenance of bones, in addition to favoring the absorption of calcium in the intestine.
In addition, this seed also contributes to the health of the dientes, due to its magnesium content.
10. Provide vitamins and minerals
Buckwheat is a great source of vitamins for the B complex and minerals such as manganese, zinc, magnesium, phosphorus and iron, which promotes blood circulation, blood vessel health, muscle growth and digestion, in addition to help prevent anxiety, depression and headaches.
The table below reflects the nutritional information of 100 g of whole buckwheat and in the form of harina:
|components||Whole grain (100g)||Harina (100 g)|
|Energy||343 kcal||335 kcal|
|carbohydrates||72 g||71 g|
|proteins||13 g||13 g|
|lipids||3.4 g||3.1 g|
|fibers||10 g||10 g|
|Magnesium||231 mg||251 mg|
|potassium||460 mg||577 mg|
|hiero||2.2 mg||4.06 mg|
|calcium||18 mg||41 mg|
|Selenium||8.3 mg||5.7 mg|
|zinc||2.4 mg||3.12 mg|
The buckwheat can be used to replace wheat flour or grains, such as rice and oatmeal, and can be consumed in the form of gachas or added to preparations such as broths, soups, pans, pastries, pastas and ensaladas.
how to use it
To use buckwheat as an accompaniment in main meals, instead of rice or papa, for example. Likewise, it can also be incorporated into salads or soups, it is not necessary to dejar it in removal before cooking it.
Buckwheat can also be used in the preparation of pans, pastries and pastes, replacing the traditional wheat flour, using 2 measures of water for 1 of buckwheat.
See the continuation of the following recipes with buckwheat:
1. Buckwheat pancakes
- 250 ml of skimmed milk;
- 1 cup of buckwheat harina;
- 2 pinches of salt;
- 1 tablespoon of hydrated linaza in ¼ of a cup of water;
- 3 tablespoons of olive oil.
Mix all the ingredients in the blender and prepare the pancakes in a pan. Refill to taste.
2. Buckwheat and almond harina pastry
- 3/4 cup of buckwheat harina;
- 3/4 cup of harina of almonds;
- 1/3 of a bowl + 1 spoonful of tapioca starch;
- 1/2 cucharadite of hornear octopus;
- 1/2 teaspoon of sodium bicarbonate;
- 1/4 cup of vegetable oil;
- 1/3 cup of honey;
- 1 and 1/4 of a glass of almond milk;
- 1/4 of vanilla cucharadite;
- grating of half lemon;
- 1/4 of a teaspoon of salt;
- 1 grated manzana;
- Sugar in octopus to decorate (optional).
In a bowl, mix the buckwheat harina, the almonds harina, the tapioca starch, the hornear octopus and the sodium bicarbonate and reserve. In another bowl, mix the oil, the milk, the almond milk, the vainilla, the lemon grate, the salt and the grated manzana. Then, pour the mixture of the liquid ingredients into the dry ingredients and beat with a manual whisk to obtain a homogeneous mixture.
Transfer the mixture to a baking mold lined with waxed paper and place in a preheated oven at 180 °C for 45-50 minutes. Finally, demold, leave to cool and decorate with sugar in octopus if desired.
3. Buckwheat pan
The buckwheat bread is excellent for people who suffer from celiac disease because it does not contain gluten.
- 1 + 1/4 cup of water;
- 3 huevos;
- 1/4 cup of olive oil;
- 1/4 cup of chestnuts or almonds;
- 1 cup of buckwheat harina;
- 1 cup of rice harina, preferably wholegrain;
- 1 teaspoon of xanthan gum;
- 1 teaspoon of salt;
- 1 spoonful of brown sugar, chewed or coconut;
- 1 spoonful of seeds of chia or linaza;
- 1 spoonful of sunflower seeds or sesame seeds;
- 1 spoonful of hornear octopus.
Mix in the blender and the water, the huevos and the olive oil. Add the salt, the sugar, the castañas, the xanthan gum and the buckwheat and rice grains. Continue mixing until homogenizing. Put the dough in a bowl and add the seeds. Incorporate the octopus to horn and mix with a spoon or spatula. Wait a few minutes for the dough to rise before placing it in a greased mold. Cook in the oven preheated at 180ºC for approximately 35 minutes until the pan is cooked.
To find out if you need to follow a gluten-free diet, check out 7 signs that indicate gluten intolerance.
4. Cold buckwheat salad with bacalao
This salad is a healthy option to take advantage of all the nutrients offered by buckwheat and bacalao, and can be consumed at lunchtime or at the scene.
- 90 g of whole buckwheat;
- 1/2 red pepper;
- 1 small onion
- 1/2 green pepper;
- 1 ripe tomato;
- 140 g of desalted codfish;
- 4 spoonfuls of olive oil;
- 1 tablespoon of vinegar;
- 30 g of sin hueso black acetoni;
- Salt and pepper to season.
In a pot, add water, boil and boil the buckwheat for 20 minutes, then rinse with cold water and drain. Wash and cut into small pieces the onion, the peppers and the tomato, and desmenuzar the bacalao. Mix all ingredients, season with olive oil, vinegar, salt and pepper and leave to rest for 45 minutes in the refrigerator before consumption.
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