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Healthy Diet Plans >>  Therapeutic Value of Different Foods >>  Grains >>  Buckwheat


Buckwheat can be used to replace rice many times as it is packed with energy and nutrients. People who are sensitive to grains especially wheat can eat buckwheat safely. Buckwheat is not a cereal grain, but a fruit seed related to sorrel making and rhubarb. Buckwheat can be enjoyed in meals throughout the year.

Healthy heart

Buckwheat consumption is associated with lower LDL cholesterol and total serum cholesterol with high HDL cholesterol. Buckwheat is rich in flavonoids especially rutin.
Flavonoid act as antioxidants and help to maintain the blood flow, prevents clogging of the platelets, prevents excessive blood loss and also prevents LDL cholesterol from oxidative damage. All these benefits collectively help to protect a person against heart disease. Besides flavonoids, magnesium from buckwheat helps to relax blood vessels, enhances nutrient delivery by improving the blood flow and maintains the blood pressure and thus further protects the cardiovascular system. Lignans present in buckwheat is converted to mammalian lignans by the healthy gut micro flora in our body which is thought to protect against breast cancer as well as heart diseases.

Lowers the risk of diabetes

Buckwheat helps to lower blood glucose levels and improves insulin response. A study proved that women who included 3 servings of whole grains including buckwheat in a day’s diet can reduce the risk of getting diabetes by 21% than the ones who consumed just 1 serving of whole grains per day. Besides the magnesium present in buckwheat is a co-factor in various enzymes involved in the secretion of insulin and metabolism of glucose in the body.

Gallstones prevention

The insoluble fiber from buckwheat helps in gallstones prevention. A study proved that including insoluble fiber in diet lowers the risk of getting gallstones by 17% compared to women whose diet lack in fiber. This gallstones protection from fiber is dose related, with every 5g increase in insoluble fiber the risk drops by 10%.

Overall health benefits

Postmenopausal women with signs of cardiovascular disease like high blood pressure, increased cholesterol and obesity can benefit from eating whole grains especially buckwheat by eating them 6 times a week.
Whole grains like buck wheat consumption is also related to have a protective effect against insulin resistance, diabetes, atherosclerosis, heart diseases, ischemic stroke, obesity, childhood asthma and premature death.
All plant food has different nutrients, consuming a variety of plant food including whole grains in the diet is an easy way to remain healthy and ward off diseases. 
Submitted on January 16, 2014