Buckwheat, like amaranth and quinoa is a seed – therefore it doesn’t contain wheat and is gluten free. It’s also full of fibre, and minerals. However it is low in protein (3.4%) and higher in carbs. Interestingly, it is low to medium on the glycemic index, so its suitable for diabetics…..and its alkalizing so its good for cleansing and detox.
In order to increase protein availability, just like any other seed, by sprouting, digestibility is increased (next time!)
Vitamins and Minerals
Buckwheat is richer in minerals than many common cereals, such as rice, wheat and corn (5).
However, buckwheat is not particularly rich in vitamins. Here are the most abundant minerals found in common buckwheat:
- Manganese: Found in high amounts in whole grains, manganese is essential for healthy metabolism, growth, development and the body’s antioxidant defenses.
- Copper: Often lacking in the Western diet, copper is an essential trace element that may have beneficial effects on heart health when eaten in small amounts (19).
- Magnesium: When present in sufficient amounts in the diet, this essential mineral may lower the risk of various chronic diseases such as type 2 diabetes and heart disease (20).
- Iron: Deficiency in this important mineral leads to anemia, a condition characterized by reduced oxygen-carrying capacity of the blood.
- Phosphorus: This mineral plays an essential role in the growth and maintenance of body tissues.
Compared to other grains, the minerals in cooked buckwheat groats are particularly well absorbed. This is because buckwheat is relatively low in phytic acid, a common inhibitor of mineral absorption found in most grains (6).
My new fav porridge!! I love buckwheat because it produces a creamy porridge, especially using the soy milk. To up the protein, I just add a tablespoon of LSA!
Recipe adapted from deliciously ella.com (Serves 2)
1 cup of buckwheat grouts
2 cups of homemade almond milk (I subbed in 1 cup rice milk, 1 cup soy milk)
1 cup of water
1 T brown rice syrup (or bettasweet or sweetener of your choice) (optional)
2 T dessicated coconut (optional)
1 tsp cinnamon
1 tsp vanilla extract
Soak buckwheat groats overnight. The next morning, rinse thoroughly. Put the buckwheat and cinnamon into a pan with one cup of boiling water, allow this to heat for a couple of minutes. Once the water is absorbed add one cup of almond milk and stir well. Allow it to keep cooking and gradually add in the second cup of almond milk when it’s needed – don’t let the buckwheat run out of liquid ever. It should take about 20 minutes to cook completely, at which point stir in your sweetener, vanilla and coconut.
Top with a tablespoon of LSA. Mine is served with a sliced golden queen peach from Mum’s tree -yummo!
Ella’s recipe also adds in banana’s and almond butter which makes this porridge creamier. You can see her original recipe here.
Authority Nutrition (I unashamedly copied and pasted from this article)