BUCKWHEAT MILLETS (KUTTU)
Buckwheat is also called as 'kuttu' in Hindi, 'kutto' in Gujarati and 'papparai' in Tamil language. Its also known as beech wheat in English. Buckwheat has the appearance of small, nugget-type granules that can be used in the same way as rice.
Buckwheat is a highly nutritious whole grain that many people consider to be a superfood. Some health benefits of buckwheat may include improving heart health, promoting weight loss, and helping manage diabetes.Buckwheat is a good source of protein, fiber, and energy. Many people in India eat buckwheat even during fasting.
Nutritional benefits of buckwheat: Buckwheat contains vitamins, including: thiamin, riboflavin, niacin, folate, vitamin K, vitamin B-6
Energy - 343 kcal
Protein - 13.2 gm
Fat - 3.4 gm
Carbohydrates - 71.5 gm
Fibre - 10 gm
Calcium - 18 mg
Magnesium - 231 mg
The Health benefits of buckwheat may include:
1. It's gluten-free:
Buckwheat is naturally gluten-free, making it suitable for those with coeliac disease. However, if avoiding gluten is important for you, make sure you check labels when purchasing buckwheat products. This is because some commercial products such as soba noodles may be made using buckwheat combined with wheat and therefore will not be gluten-free.
2. Rich in antioxidants:
Buckwheat has an enviable antioxidant profile, better than that of many common cereal grains like oats or wheat. As well as containing plant compounds like rutin, it is one of the richest food sources of d-chiro inositol.
3. Beneficial for blood sugar management:
The body takes longer to break down complex carbohydrates than simple carbohydrates. This slows down digestion and helps keep blood sugar levels stable for longer. White bread is an example of a simple carbohydrate. Buckwheat supplies fibre, and benefits from a low-to-medium glycaemic index. This means it has a moderate effect on blood sugar levels and may even lower blood sugar levels. Studies suggest this effect may be thanks to soluble carbohydrate in buckwheat that makes cells more responsive to the hormone insulin and may delay the digestion of sugar.
4. Supports a healthy heart:
Buckwheat is rich in heart-healthy nutrients, including magnesium and fibre. In addition, it is a good source of plant compounds called rutin and quercetin, which have protective antioxidant properties. Buckwheat may also improve cholesterol balance; animal studies suggest this is due to a protein in the seed that binds with cholesterol, inhibiting its absorption to the blood.
5. Improving Digestion:
Buckwheat is rich in fibre, especially insoluble fibre and a type known as resistant starch, both of which are of particular benefit to gut health. This is because the beneficial bacteria that live in the gut use these fibres as a source of fuel, helping them increase in number and simultaneously produce by-products that are valuable for gut health. Buckwheat is rich in fiber. Dietary fiber is a type of plant-based carbohydrate that the body cannot break down during digestion.
Fiber supports the intestines in digesting food efficiently and helps food move through the digestive tract. It may also have other benefits, such as encouraging weight loss and preventing cardiovascular disease.
6. Weight management:
Buckwheat is also a good option for weight management. Satiety is the feeling of fullness after a meal. It is an important concept in preventing weight gain or promoting weight loss. Foods that increase satiety can offset hunger for more extended periods and may reduce the total number of calories a person consumes during a day.
You can make some new dishes of Buckwheat : Buckwheat Dosa, Buckwheat Khichdi, Buckwheat Idli, Buckwheat Dahi halla, Buckwheat Kebab, Buckwheat Halwa, Buckwheat Laddu, Buckwheat veg Daliya etc.
