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Recipes with Whole Wheat Pasta

Buckwheat Nutrition | Buckwheat Flour

It goes without saying that we need carbohydrates in our diet to fuel our miles. It’s difficult to go long distances and increase those inclines with protein and fat alone. But why settle for just rice and spaghetti – and bore your taste buds – when there are plenty of other grains that can deliciously and nutritiously replenish your carbohydrate supplies for your next big chase?

Take buckwheat, for example. Whole grains have been around for ages, but save for the occasional pile of buckwheat pancakes or crepes, they’re not the most common source of carbohydrates. But maybe it’s time for a change.

“Just like changing your runs, it’s always important to eat a variety of foods – including a variety of grains – to make sure you’re getting as many different nutrients as possible,” says sports dieter and runner Jennifer O ‘ Donnell-Giles, MS, RDN, CSSD, tells Runner’s World.

Read on to find out if buckwheat should actually have a special place in a runner’s food-hungry heart and something that goes with every meal for a nutritious boost.

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Buckwheat nutrition

When it comes to good nutrition, this cereal definitely doesn’t go beyond the money. A 1/4 cup serving of uncooked buckwheat contains the following:

  • 146 calories
  • 6 g protein
  • 1 g fat
  • 0 g saturated fat
  • 31 g of carbohydrates
  • 4 grams of fiber
  • 0 g of sugar
  • 1 mg iron
  • 98 mg magnesium

    Almost 85 percent of the calories in buckwheat come from carbohydrates, which can be beneficial to a runner.

    “Carbohydrates are the main source of fuel for running. Because buckwheat is a great source of carbohydrates, we can eat it during training and racing to get what is needed,” says O’Donnell-Giles. “It’s also a great option for replenishing glycogen stores after training or running.”

    Despite its high carbohydrate counts, buckwheat is relatively low on the glycemic index (GI) scale – a measure of how quickly a food increases blood sugar after a meal – because compounds in buckwheat bran can help mitigate an increase after consumption in blood sugar. Because of this, there are no unhealthy blood sugar spikes like with sugary foods. Overall, this can make buckwheat a good carbohydrate option for people with type 2 diabetes or for other people looking to improve their blood sugar levels.

    It is noteworthy that buckwheat contains a fixed amount of fiber. Only about 5 percent of people in the United States meet the Institute of Medicine’s recommended daily goal of 25 grams for women and 38 grams for men. This leads to population-wide deficiencies in nutrients that help fight heart disease, lower the risk of various types of cancer (including the colon and lungs), and can positively alter our gut microbiome, which is home to bacteria that can convert fiber into byproducts like short-chain ones Fatty acids that are critical to human health.

    “The fiber in buckwheat can also help regulate blood sugar levels and slow digestion so we feel full,” says O’Donnell-Giles.

    Interestingly, if you think ahead when cooking buckwheat and let it cool in the refrigerator before consuming, this will increase the resistant starch content. (A similar process occurs with potatoes and rice.)

    “Resistant starch, along with soluble and insoluble materials, is considered the third type of fiber that bacteria in the gut can ferment to improve gut health,” says O’Donnell-Giles.

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    Buckwheat contains a number of micronutrients useful for runners trying to meet their nutritional needs, including B vitamins, phosphorus, iron, magnesium, copper, and manganese – many of which are higher than common grains like wheat and rice. O’Donnell-Giles explains that it makes buckwheat a nutrient-dense food, as every calorie it contains provides vital nutrients that our bodies can use to get healthier, stronger, and faster.

    Buckwheat is rich in various antioxidants, including rutin and proanthocyanidins, which are responsible for some of its health benefits. It may even contain more antioxidant firepower than other whole grains like barley, wheat, and oats. The antioxidant rutin in buckwheat, in particular, may have some powerful anti-cancer properties, although more research is needed on this topic.

    “Runners need more antioxidants than non-runners because of all of the cardiovascular activities we do. This leads to oxidative damage [a harmful chemical process] at the cellular level, ”says O’Donnell-Giles. “Foods with antioxidant properties reduce the damage caused by this process.”

    While buckwheat cannot be considered a protein heavyweight – 6 grams in a 1/4 cup serving – it does contain a full arsenal of essential amino acids and therefore can be considered one of those rare grains that is called a complete protein acts.

    “All of the essential amino acids ensure adequate regeneration and help rebuild muscles after the most efficient workouts,” says O’Donnell-Giles. “When we have all nine essential amino acids in one food, we don’t have to worry about combing food to balance amino acids. It’s one stop shopping. ”

    Remember that the fiber and tannins found in buckwheat decrease protein digestibility than animal products like beef and dairy products.

    Some brands sell sprouted buckwheat products like flour, which O’Donnell-Giles says can increase protein, fiber, and antioxidant levels. How much of a nutritional improvement these offer, however, has yet to be determined.

    And despite its name, buckwheat is not related to wheat and is therefore gluten-free. That makes it a food option for people with celiac disease or non-celiac gluten sensitivity. Note that not all soba noodles made from buckwheat are gluten-free, as many brands also contain some wheat flour.

    4 Buckwheat Products To Add To Your Diet

    Organic whole grain raw buckwheat groats

    Bob’s red mill

    $ 17.31

    Organic creamy buckwheat muesli

    Organic creamy buckwheat muesli

    Bob’s red mill

    $ 26.99

    Sprouted buckwheat flour (light)

    Sprouted buckwheat flour (light)

    Anita is organic

    $ 604.00

    Sprouted buckwheat crunch

    Sprouted buckwheat crunch

    Lil Bucks

    $ 6.99

    How to incorporate buckwheat into your meals

    These soft seeds have a mild, grassy taste that tastes nuttier when toasted (called kasha). Buckwheat can be used in place of other grains like wheat berries, bulgur, rice, and spelled using a similar cooking method.

    Rinse the buckwheat, then boil it in a 1: 2 ratio of water with a few pinches of salt until the seeds are tender (about 20 minutes). Raw buckwheat groats (grains) produce more individual, fluffy grains when cooked than kasha, but kasha takes about half as long to cook.

    Enjoy the prepared grains as a simple side dish or use them to add bulk to salads, grain bowls, soups, stews, chilli and vegetarian burgers. Since kasha becomes more gelatinous when cooked in a liquid, you can try serving it as a transition to your morning oatmeal. Some people use raw buckwheat groats to add a crispy texture to yogurt, granola, steamed vegetables, and mashed soups.

    Buckwheat flour can be used in pancakes, waffles, cookies, and many gluten-free baked goods to add a whole grain punch. Soba noodles are a delicious substitute for spaghetti recipes. They’re also commonly used in cold pasta salads, which can make a great post-start recovery meal.

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