Buckwheat: Another 'Superfood'

Hi Ya! How's life treating you today? Fill your mug and wash down that virtual treat you've got your eye on over on the tray of delicious, nutritious goodies. Speaking of nutrition...you like buckwheat pancakes, right? Most people see 'wheat' and assume it is wheat...but it's not. Buckwheat is a seed - not a grain. It is from a plant that is related to the rhubarb family. Buckwheat is really nutritious - another 'superfood'! Read on, eh...

1. It is low on the glycemic index , preventing rapid spikes in blood sugar which causes inflammation, mood swings, and weight gain.

2. Buckwheat has more protein than corn, millet, rice, or wheat and is high in the amino acids lysine and arginine, both of which tend to be deficient in grains and are essential for a healthy heart and strong immunity to illness .

3. It is naturally gluten-free , making it an excellent option for celiacs, those with gluten allergies, or anyone trying to avoid gluten.

4. Because of its amino acid content, it can boost the protein content of beans and grains eaten in the same day.

5. Buckwheat is unsurpassed in its ability to normalize cholesterol levels .

6. In addition to being low glycemic, its protein and fiber content help normalize blood sugar levels, a benefit to diabetics and anyone trying to lose weight . Research published in the Journal of Agricultural and Food Chemistry showed that a single dose of buckwheat seed extract lowered blood glucose levels by 12-19% within 90-120 minutes.

7. Buckwheat has been shown to work in the same way as hypertension drugs , reducing levels of angiotensin converting enzyme (ACE), reducing hypertension without the nasty drug side-effects.

8. It is a good source of tryptophan which helps ensure a sound night's sleep .

9. It is high in rutin, a natural flavonoid that helps to extend the activity of vitamin C and other antioxidant nutrients.

10. One cup of cooked buckwheat contains about 86 milligrams of magnesium—which boosts heart and muscle health and is necessary for the proper functioning of hundreds of enzymes in the body and therefore hundreds of processes.

11. A study published in the Journal of Gastroenterology showed that a diet high in insoluble fiber like that found in buckwheat can help women avoid gallstones .

12. One cup of cooked buckwheat contains almost 20% of your required daily intake of fiber. Diets high in fiber have been shown to significantly reduce the risk of colon cancer .

Some easy ways to include buckwheat in your diet:

1. Use buckwheat flour along with your flour of choice to make pancakes, bread, muffins, and other baked goods.

2. A traditional preparation of kasha (roasted whole buckwheat) is in a stock of onions, parsley, and olive oil.

3. Cook on its own or with equal parts of oats (gluten-free oats if you want a gluten-free breakfast) and top with berries as a hot breakfast cereal.

4. Add cooked buckwheat to soups or stews to add flavor and nutrition.

5. Try a salad with chopped chicken, peas, pumpkin seeds, and scallions tossed with cooked buckwheat.

6. Buckwheat noodles are an option when you are making an Asian noodle dish.

Super people need super food so 'buck' up, eh!

See ya, eh!

Bob