With its rich content and unique aromatic taste, buckwheat is one of the ideal alternatives for people who need special nutrition and want to discover different tastes! Well, did you think that was all? Many properties of buckwheat that you will be surprised to hear are waiting for you further down the page!
Human beings need to consume every food group regularly in order to meet their nutritional needs in an adequate and balanced manner. Fruits and vegetables, meat and dairy products and grains… However, some people may refrain from including some foods in their diet due to some health problems they encounter throughout their life journey or personal preferences.
For example; While people with celiac disease or gluten intolerance stay away from most types of grains, those who adopt a vegan lifestyle do not consume meat and dairy products. Well, do you think it is possible for the human body to meet the vitamins and minerals it will get from these foods through different foods? Even though it may be contrary to popular belief, yes! This is possible with foods that are rich in nutritional value and also fit specific dietary preferences. Today, we introduce you to just such a food: Buckwheat, also known as gretchka!
1. What is Buckwheat?
BuckwheatIt is an annual plant species belonging to the sorrel family. Although it has “wheat” in its name, this plant, which is not from the wheat family, belongs to the “pseudocereal” (so-called grains) group, along with foods such as quinoa and amaranth.
Buckwheat, which has an aromatic taste similar to the combination of chickpeas and bulgur, can be easily distinguished in recipes. There are two types of buckwheat: “common buckwheat” and “Tatar buckwheat”. While common buckwheat is the most consumed variety, as its name suggests, Tatar buckwheat is the type of this plant with the highest nutritional value.
Buckwheat, which grows mostly in Ukraine, Poland and Russia, also gets its other name, “grechka”, from this geography. According to historians, the plant took this name because the cultivation areas were occupied by Greek monks in the 7th century.
2. What are the Nutritional Values of Buckwheat?
100 grams of raw buckwheat contains 13.3 grams of protein, 71.5 grams of carbohydrates, 10 grams of fiber and 3.4 grams of fat. This plant also contains significant amounts of magnesium, manganese, copper, iron and phosphorus. In this respect, it is an ideal source in terms of mineral consumption.
With its rich protein content, buckwheat is one of the most important sources of vegetable protein for vegans and vegetarians. So much so that the biological value of buckwheat proteins is over 90 percent. This rate is very close to the 100 percent value of breast milk and egg proteins.
Buckwheat, which helps create a feeling of fullness for a long time thanks to its high fiber content, is also included in diets specific to some chronic diseases with its low glycemic index.
3. Buckwheat Consumption Recommendations
Buckwheat, whose consumption has become popular in our country in recent years, is similar to members of Turkish cuisine such as rice and bulgur, with its granular structure and consumption by boiling. So, in what ways do you think this special food can be consumed? Buckwheat consumption patterns can be generally listed as follows:
- You can boil it and add it to dishes such as soup, stew, bulgur and rice.
- You can add it to rice pilaf or make buckwheat pilaf on its own.
- You can use it to make stuffing for stuffed and stuffed wraps.
- You can make buckwheat salad with ingredients such as lettuce, onion and dill.
- You can try nutritious snack recipes by adding it to yoghurt, or you can also prepare a variety of appetizers with the help of various ingredients.
- You can add it whole or blended to vegetable and meat dishes.
- You can boil it with water or milk and consume it as porridge for breakfast or snacks.
- You can prepare many sweet and savory pastry recipes with buckwheat flour. You can also use it as the main or auxiliary ingredient in bread and pasta making.
Did you know that buckwheat is included in the local recipes of many countries? Noodles called “soba” in Japan, cold soup called “naengmyeon” in Korea, pasta called “pizzoccheri” in Italy and “kasha” soup in Eastern Europe are among the traditional recipes of world cuisine made with buckwheat.
4. Is There Gluten in Buckwheat?
As it is known, foods containing gluten cannot be included in the diet of people with celiac disease and gluten sensitivity. For these people who require special nutrition, researching alternative foods that do not contain gluten stands out as an extremely important issue. At this point, buckwheat is one of the most wondered foods whether it contains gluten or not.
Buckwheat, which may be thought to contain gluten due to the “wheat” in its name, is actually not related to the grain group. And for this reason, buckwheat does not contain gluten. In fact, it is frequently preferred as one of the indispensable foods of the gluten diet.
So, do you think buckwheat flour contains gluten? If this question has crossed your mind, let us answer it without making you wait! Buckwheat flour, made from 100 percent buckwheat, is gluten-free, just like the plant itself, as long as it is produced by preventing the risk of contamination (indirect contact). Buckwheat flour, which is a reliable alternative for people with gluten sensitivity, can be added to many recipes and consumed with peace of mind.
*The explanations on this page do not constitute health advice or warning and are for informational purposes only. You should definitely consult your dietician about the foods you want to add to your daily diet.
MD, Prof. Sea South Duman Approved by
Sources: “Buckwheat 101: Nutrition Facts and Health Benefits,” Healthline. (online). Fatma Hayıt & Hülya Gül, “The Importance of Buckwheat in Terms of Health and Its Use in Bakery Products”, U. Ü. JOURNAL OF THE FACULTY OF AGRICULTURE, 2015. (online). Halef Dizlek & Mehmet Sertaç Özer & Erhan İnanç & Hülya Gül, “Composition of Buckwheat (Fagopyrum Esculentum Moench) and Usage Possibilities in the Food Industry”, GIDA/The Journal of FOOD, 2019. (online). Giovanni Bonafaccia & M. Marocchini & Ivan Kreft, “Composition and technological properties of the flour and bran from common and tartary buckwheat”, Food Chemistry, 2003. (online). Jane Anderson, “Buckwheat Nutrition Facts and Health Benefits,” Verywell Fit, 2020. (online). TR Ministry of Agriculture and Forestry, Edirne Provincial Directorate of Agriculture and Forestry, “Buckwheat Variety”, 2014. (online).
