Buckwheat

Buckwheat is neither a cereal grain nor related to the wheat. It is, in fact, a seed but handled in a similar way like any other common cereal grains. Binomially, it belongs within the family of polygonaceae, which also include sorrel, rhubarb, japanese knotweed, etc. The crop was first cultivated in the high plains of southeastern china and himalayas centuries ago, and has been staple food of the inhabitants much before rice and other cereal grains gradually replaced its cultivation. Its grains, indeed, provided much needed essential nutrients, protein, fats and minerals to the inhabitants during early civilizations, enabling them to thrive well under inhospitable terrains. Recently, there has been a renewed interest in its revival as routine crops among the nutrition scienists.

Unhulled buckwheat seeds (grains). Note for dark brown color pyramidal shaped seeds with round basal ends. Common buckwheat, much similar to quinoa, is not a novel food as one may think but an ancient crop. The plant is a dicotyledon (like pulses/beans) and cultivated as annual, flowering herb. It is a short-season crop and grows well even in less than optimum soil conditions. Frost, however, could prove detrimental to its survival.

The plant reaches about 45-60 cm in height with branches and bears pink or white color in clusters that attract honeybees depending on the cultivar type. The seeds feature three sides, pyramidal in shape, brown to gray in color with a thick outer hull. The kernel inside is cream white and has a nutty flavor.

Buckwheat's well-balanced starch, protein, fat and mineral composition has found a renewed interest, particularly among the food scientists. Additionally, its seeds compose proportionately more starch and less fat content than fellow oil seeds, hence can be handled in a way like any other staple grains. Being a short-season crop and sustainable characteristic of thriving under drought conditions, it may be an answer for malnutrition alleviation, particularly in famine-prone regions.

Buckwheat grains compose proportionately more starch than other similar seeds like quinoa and amaranth. The grains are moderate sources of energy, and calorie content may be compared to that of major cereals such as wheat, maize, rice and that of pulses like chickpea, mung bean, cowpea (black-eye pea), etc.

The protein level in buckwheat grains is the range ofa11-14 g of protein per 100 g; relatively less than that in quinoa and pulses. Nonetheless, it composes all the indispensable amino acids for the human body at excellent proportions, especially in lysine which is otherwise a limiting amino acid in grains like wheat, maize, rice, etc.

Buckwheat seedsaare very rich source of soluble and insoluble dietary fiber. 100 g provide 10 g or 26% of daily requirement of fiber. Fiber increase bulkiness of the food and helps prevent constipation problems by speeding up bowel movements through the gut.afiber also binds to toxins and aid in their excretion from the gut and helps protect the colon mucus membrane from cancers. In addition, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption in colon, thus help lower serum ldl cholesterol levels.

Buckwheat is another gluten-free food source. Gluten is a protein present in certain grass family grains and may induce stomach upset and diarrhea condition in individuals with celiac disease.

The grains compose of several polyphenolic antioxidant compounds such as rutin, tannins and catechin. Rutin (quercetin rutinoside) is found to have anti-inflammatory, and antioxidant properties and help prevent platelet clot formation inside the blood vessels.

Early laboratory studies suggest that rutin may offer a cure in hemorrhoids, and clotting disorders. Buckwheat grains have moreab-complex group of vitamins, than that of quinoa seeds, especially riboflavin (vitamin b2) and niacin (vitamin b3). Buckwheat has more concentration ofaminerals like copper, andamagnesium. Copper is required for the production of red blood cells.

Buckwheat grains, groats, and flour can be readily available in the markets across the usa. One may find pre-packed, whole hulled grains, toasted, parboiled and dried groats on the shelves in these stores. Choose packed, hulled and toasted groats for immediate use. Un-hulled seeds have thick brown-black outer covering. Hulling exposes off-white color kernels (edible portion) inside.

Buckwheat flour should be bought keeping in mind that it should be used within a short notice of time, since, being oil-rich, it tends to turn rancid early if stored for extended periods.