Buckwheat is an energy and nutritious product available at any time of the year. Many people mistakenly consider it grain, but in fact, buckwheat is a fruit, a seed. There is no gluten, it compares favorably with wheat. How much protein is there in buckwheat, and what is its benefit?
How much protein is there in buckwheat?
Buckwheat belongs to the group of food products, which are called the family of dicotyledonous flowering plants. Buckwheat seeds are consumed in the same way as cereals, but they are closer to sorrel or rhubarb than to wheat. And since buckwheat is not a cereal, it is completely free from such plant proteins as glutelin, which in the case of wheat is called gluten.
And although gluten is the main indicator of the quality of flour, it nevertheless carries many threats for our body. Once in the bloodstream, gluten thickens blood, which eventually leads to the risk of thrombosis, stroke and heart attack. In addition, the permeability of the intestinal mucosa increases, and this can cause peptic ulcers. That is why buckwheat may well enrich the menu, when the consumption of cereals must be reduced in order to improve their health and minimize the risk of disease.
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Buckwheat is one of the main ingredients in many traditional dishes of European and Asian cuisine. In almost all countries, it is recognized as a popular healthy food due to its high mineral content and various antioxidants. Buckwheat is free from harmful substances and is much richer in nutrients than regular cereals.
Many now wondered: how many proteins per 100 g of buckwheat? Yes, indeed, buckwheat contains only 8-10 g of protein. This is almost two times less than in wheat, for example. But in the composition of buckwheat there are eight essential amino acids, especially lysine and arginine, which makes its amino acid profile even better than that of corn. It is much more useful for the body than the satisfaction in protein needs.
With such a balanced amino acid profile, the nutritional value of protein in buckwheat is very high. But due to the presence of protease inhibitors and tannins, the digestibility of these proteins is relatively low, which causes the low calorie content of the product.
Features of boiled buckwheat
The nutritional value of buckwheat is much higher than that of many other grains. Minerals contained in boiled buckwheat are much better absorbed by the body. Recent studies have shown that eating boiled buckwheat results in a greater degree of satiety compared to eating pasta from wheat.
As you can see, the utility, taste and ability to satisfy hunger at buckwheat porridge are obvious. Yes, and it is prepared quite simply. For this purpose, whole grain is used, which is poured with water in such a ratio: 1 part of buckwheat to two parts of water or broth. After boiling the porridge is boiled for 30 minutes over low heat with the lid closed.
As we have said, buckwheat groats contain a small amount of protein, and during cooking it becomes even smaller. So, in 100 g of boiled buckwheat there is about 3 g of protein, but this does not prevent it from occupying a worthy place in the diet.
Is buckwheat rich in carbohydrates?
The main dietary component of buckwheat are carbohydrates. Actually, it practically consists of carbohydrates. Their content in buckwheat reaches 74 g per 100 g of dry product. In buckwheat porridge carbohydrates make up about 20% by weight.
They are presented in the form of starch, which is the main form of storage of carbohydrates in plants, which largely determines the rather low glycemic index of buckwheat. So, GI buckwheat porridge - 40, whereas in pasta it already reaches 60, and in mashed potatoes and white rice - 70.
Also, buckwheat contains a unique type of soluble carbohydrate - D-chiro, which reduces blood sugar levels and helps control diabetes, as it increases the body's sensitivity to insulin. Buckwheat is the richest source of carbohydrates of this type.
What is useful buckwheat?
Besides the fact that buckwheat is an ideal food for diabetics, due to the presence of fiber, minerals and antioxidants in its composition, it can have a positive effect on health:
- Reduces blood pressure and prevents varicose veins and hemorrhoids.
- The vegetable compound rutin included in buckwheat helps to reduce the risk of heart disease by improving the blood lipid profile, preventing blood clots and reducing oxidative damage to the walls of blood vessels.
- Regulates cholesterol levels. Lecithin inhibits the mechanism that is responsible for the absorption of cholesterol through the intestinal mucosa. Thus, cholesterol is simply displayed.
- Protects the liver. The same lecithin is an important nutrient for liver cells, which supports its performance at the proper level and helps to solve the tasks of detoxification of the body.
So, buckwheat does not contain harmful substances such as gluten. It is a source of fiber, minerals and plant compounds. The result is diabetes control plus a healthy heart. Agree, a good result. And knowing how much carbohydrate and protein in buckwheat, we can correctly include it in your diet.