Buckwheat: know the benefits and see how to use it in recipes

Who doesn’t like a warm bread for breakfast? The problem is that many recipes use wheat in their composition, and common wheat has gluten, which can cause stomach problems and poor digestion. Therefore, one option is to replace it with buckwheat. Learn more about this cereal below:

What is buckwheat?

Buckwheat is a type of seed that has a hard, dark pink husk. It is widely found in the south of the country and is replacing common wheat in many recipes and, as it is very nutritious, it can also replace rice in our meals. Plus, it’s gluten-free, which is great for those who are intolerant and people who feel a burning sensation when ingesting common wheat.

Nutritional information

• Calories: 343 Kcal
• Carbohydrate: 71.5 g
• Protein: 13.25 g
• Fat: 3.4 g
• Fibers: 10 g
• Magnesium: 231 mg
• Potassium: 460 mg
• Iron: 2.2 mg
• Calcium: 18 mg
• Selenium: 8.3 mg
• Zinc: 2.4 mg

Nutritional values ​​are for a 100g serving of buckwheat. As it is a rich source of protein, more than common wheat, replacing rice with buckwheat in meals is a great alternative for those who need to lose weight.

6 benefits of buckwheat

1. Reduces gas production and poor digestion: as it does not contain gluten, buckwheat helps with digestion, as well as eliminating the feeling of a heavy stomach.
2. Prevents diseases and premature aging: as it has antioxidants, it is great for preventing premature aging.
3. Improves blood circulation: it has flavonoids, which are excellent regulators of the quality of blood function.
4. Prevents cardiovascular diseases: since it has fats considered good, this wheat prevents heart disease and is able to regulate bad cholesterol.
5. Improves intestinal transit: in addition to not having gluten, it also has a high fiber content, which helps the intestine to better absorb nutrients and, therefore, improves the intestinal tract.
6. Helps with weight loss: according to nutritionist Émilin Bulla (CRN 11080-PR), it is a strong ally in weight loss, as it is a great source of fiber and helps in the absorption of bad fats and simple carbohydrates. In addition, it is rich in protein, which makes you feel fuller.

The benefits of this cereal range from treatment for celiac patients to healthy weight loss. Therefore, including this important food in our routine seems increasingly advantageous. For that, how about learning how to use it in the best way?

How to use buckwheat

To replace rice in food, it is not necessary to soak it before cooking. It doesn’t take a lot of water for its cooking and the seasoning can be the same as you usually use for rice. To be used in salads, the wheat needs to be cooked first. After cooking, just season with fresh herbs, garlic, onion or other ingredients of your choice.

Buckwheat flour can be found in places that specialize in selling natural products. Some markets also already have the flour to be sold. To consume flour, you need to follow recipe guidelines, since the production of cakes, breads and other foods requires specific amounts.

Buckwheat recipes

When we are on a diet, whether for the need to improve health or for aesthetic reasons, it is always important to try to maintain a diversified menu. So, get to know delicious recipes with this important cereal to combine the useful with the pleasant now!

1. Salted buckwheat granola for salad

Savory granola made with this wheat is a great way to turn your salad into a delicious treat. The toasted cereal makes the dish much more inviting, in addition to being super healthy.

2. Buckwheat pancake

Pancakes are delicious in their own right, and those made with light, gluten-free wheat are even better. In addition, it combines with a multitude of fillings and can be salty or sweet. A delight, isn’t it?

3. Buckwheat bread

Bread is the favorite food of many people, but many people feel bad when they eat it, since wheat has gluten and is a fundamental element in the preparation. This bread made from buckwheat does not cause any food discomfort as it is gluten free. You may even feel sick, but it will be from eating too much!

4. Buckwheat bread

This bread recipe is amazing! In addition to being a perfect recipe for people sensitive to gluten, it can also be enjoyed by those who are lactose intolerant, as it does not contain milk. Great, isn’t it?

5. Mango cheese with buckwheat

From the name, it may seem that this recipe is for a salty food, but make no mistake: it is a delicious dessert option. Entirely vegan, the mango cheese with buckwheat is great and natural. Also, no sugar!

Did you see how it’s perfectly possible to eat foods with wheat without getting that feeling of bad digestion? Now, get creative and start using buckwheat in your food!

Warnings and Contraindications

Buckwheat has no definite contraindications. The only observation is that, as its consumption is still not very common, it is possible that some people have an allergy and don’t know it. A good tip is to try a small amount before actually including it in your diet.

Good to know that there are alternatives to replace common wheat, isn’t it? Even better is knowing that buckwheat can be used in countless recipes in a healthy way. Enjoy and stay on top of the benefits of oat bran too.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.