What is the glycemic index of buckwheat?

By eating right, a person provides the body with all the necessary substances (vitamins, minerals, amino acids) that support health and well-being. When choosing products, pay attention to calorie content, balance of proteins, fats and carbohydrates, glycemic index.

The daily menu of those who have decided to eat healthy includes buckwheat. Its beneficial and dietary properties depend on many factors: the type of cereal, storage and growing conditions, and method of preparation.

What is the glycemic index

Glycemic index (GI) is an indicator that characterizes the rate of breakdown and conversion of carbohydrates into glucose, the rate of increase in blood sugar according to the production of insulin.

Products with low GI (up to 55 units) are digested more slowly, gradually supply the blood with glucose, ensuring uniform energy consumption, and do not overload the pancreas. The energy released is enough for several hours, while it is consumed by the body and not accumulated in the form of fat deposits.

Foods with a high glycemic index (70 or higher units) sharply increase blood sugar and serve as a source of large amounts of energy. The body responds to increased glucose levels by increasing the production of insulin, the main function of which is to normalize blood sugar levels.

All glucose that is not used for vital functions accumulates in fat cells, which contributes to weight gain.Insulin, produced in excessive quantities, inhibits the breakdown of fats in adipose tissue. When consuming foods with a high GI, energy intake exceeds energy expenditure, and its excess is stored in the form of fat deposits.

Why is the glycemic index calculated and how does it affect the body?

Those who want to lose weight should pay attention to the glycemic index. This is an effective way to correct excess weight. Eating foods with a GI of 70 or higher prevents fat burning and promotes its accumulation. Another problem with such products is their high calorie content. Usually they contain a lot of calories, but they do not satiate well, and in the near future you will feel hungry. To lose weight or maintain it at a given level, it is important to limit the amount of foods with a high glycemic index.

The lower the GI of low-carbohydrate foods, the better they saturate the body and provide a more uniform energy expenditure.

Patients with diabetes mellitus and insulin resistance syndrome should follow a diet according to the glycemic index. High GI foods cause hyperglycemia - an increase in blood glucose levels compared to normal.

For diabetics, this condition threatens the progression of diabetes mellitus and the development of possible complications of this disease. Long-term high blood sugar levels overload the pancreas, leading to damage to blood vessels and organs responsible for blood supply.

A diet with a low glycemic index ensures the normal course of a number of physiological processes:

• healthy pregnancy;
• maintaining heart function;
• ensuring energy reserves at the required level;
• increasing mental potential, physical endurance and performance;
• eye and skin health.

Indicators of GI values

The established unit of measurement is the unit of change in the increase in blood sugar levels after consuming glucose. Its glycemic index is taken to be 100 units.

There are three food groups:

• low GI - 55 units and below;
• average GI - 56-69 units;
• high GI - 70 units and above.

Buckwheat: glycemic index of the product in different states

The glycemic index is a relative value. It depends on a number of factors: the speed of enzymatic reactions in the intestines, the method of heat treatment of the product, combination with other ingredients, and the temperature of the product.

Boiled

The GI of buckwheat boiled in water is equal to 40 units. Typically, cooking foods and prolonged heat treatment increases their GI. In the case of buckwheat, the opposite happens; the carbohydrate index decreases during cooking, which is associated with the ability of the grain to absorb water. However, water reduces not only GI, but also the amount of compounds beneficial to the body.

In order to preserve the natural chemical composition as much as possible, nutritionists recommend not boiling buckwheat, but steaming it overnight with boiling water in a ratio of 1:2.

For reference. The temperature of the product also affects the carbohydrate index: carbohydrates are absorbed from hot porridge faster than from cooled porridge.

Green

GI green buckwheat lower than fried (brown), and initially amounts to 15 units.

When processing grain, only the surface shell is removed, and all useful substances are preserved almost in full.Also, green cereals are not subjected to deep heat treatment, which reduces the amount of vitamins, minerals, amino acids, and flavonoids.

Raw

The glycemic index of raw buckwheat varies between 50-60 units and depends on the degree of roasting of the grain, growing and storage conditions. The carbohydrate index is affected by combination with other foods.

To maintain the glycemic index at an average level, it is not recommended to season porridge with sweet yogurt, jam, sugar, or eat it with boiled carrots, beets, corn, pickled vegetables, fatty meat, smoked meats, sausages, sauces, seasonings, canned food. Buckwheat goes well with fresh vegetables, garden herbs, and dietary meat.

Advice. If eating unleavened porridge is unacceptable for you, you can add a little natural soy sauce, olive oil, and baked onions.

What can reduce the hypoglycemic index of dishes with buckwheat?

Fiber acts as a balance substance. It reduces the rate of absorption of carbohydrates, provides the body with energy for a long time, removes waste, toxins, and excess bad cholesterol from the body. The most suitable in terms of dietary fiber content are kernels (whole grains, peeled from the surface shell) and green buckwheat.

A lot of fiber is found in the following foods:

• vegetables: broccoli, cauliflower, pumpkin, carrots;
• fruits and berries: strawberries, avocado, grapefruit, raspberries;
• dried fruits;
• seeds and nuts.

The level of carbohydrate index is also affected by the ripeness of vegetables and fruits. Unripe and ripe foods have a lower GI than overripe foods. Undercooked vegetables are more beneficial than overcooked ones.

How to lower the GI of buckwheat? There is another way - steaming. Unlike the usual cooking of porridge, with this method, starch does not turn into easily digestible carbohydrates and does not provoke excess weight gain.

Calorie content of buckwheat

During the cooking process, the nutritional value of the cereal decreases three times. Calorie content Buckwheat boiled in water without oil and salt is 100.9 kcal. The presence of proteins and carbohydrates with a minimum fat content makes buckwheat a product of high dietary value.

The cereal combines vitamins B, A, C, H, macro- and microelements (calcium, potassium, magnesium, sodium, iron, phosphorus, selenium, copper, zinc and others), but most importantly, a high content of insoluble plant fiber. It enhances intestinal function, removes bad cholesterol, cleanses the intestines of toxic substances, normalizes metabolism, and stimulates the removal of fat from the liver.

A buckwheat diet allows you not only to gradually get rid of unnecessary pounds, but also contributes to the overall health of the body.

Beneficial properties of buckwheat for the body

Polyunsaturated fatty acids in cereals support the transformation of proteins and fats and reduce cholesterol levels. Also, omega-3 and omega-6 fatty acids stabilize blood pressure, reduce the risk of cardiovascular pathologies, prevent blood clots, and reduce the manifestations of vascular spasm.

Thanks to its fiber, buckwheat helps restore intestinal microflora, improves digestion, and accelerates the process of fat breakdown. Due to the presence of a large amount of dietary fiber, buckwheat is recommended to be used to cleanse the body of accumulated waste and toxins as a result of poor nutrition.

Buckwheat porridge is useful for people who have problems with the gastrointestinal tract. It reduces the severity of symptoms of intestinal irritation, increases the protection of mucous membranes, and has a mild laxative effect.

Zinc in cereals is important for women's health: it protects against hormonal imbalance, supports sexual activity, and regulates ovarian function. Buckwheat is especially useful during pregnancy, since the active components are involved in the development of the endometrium, which is necessary for successful implantation, consolidation of the fertilized egg, and subsequently for the normal development of the fetus.

For reference. Zinc has a beneficial effect on the condition of hair, nails, and skin; together with vitamin B6 and E, it accelerates the healing process of the skin and mucous membranes.

Buckwheat is rich in flavonoids, which have a pronounced antibacterial and anti-inflammatory effect, reduce capillary permeability and fragility, and inhibit blood clotting. Plus, these powerful antioxidants protect cells from free radical damage.

Buckwheat provides the body with iron. Deficiency of this element leads to muscle weakness, anemia, increased fatigue, and atrophic gastritis. Buckwheat is a source of phosphorus, insufficient intake of which can cause bone disease.

B vitamins increase brain activity, stimulate thinking, reduce stress, normalize night sleep, improve memory and concentration.

Buckwheat has a positive effect on the functioning of the kidneys, liver and urinary system, removing excess fluid from the body and eliminating swelling.Its systematic use will help to successfully resist the development of arterial hypertension and complications associated with this disease: ischemia, heart failure, atherosclerosis.

Features of application

Buckwheat porridge can be present in the diet every day, the main thing is at least 2-3 times a week.

In the diet for various diseases

Buckwheat is recommended for people with impaired liver and kidney function to improve blood flow in the liver vessels, prevent bile stagnation, cleanse toxins, restore the structure and function of organs. For 10 days, eat 1-2 tbsp of buckwheat steamed overnight for breakfast. l. with the addition of vegetable oil. After eating, do not drink or eat for 2-3 hours. Then they take a break and repeat the treatment after 10 days. The full course consists of three approaches.

Buckwheat is useful for diseases of the pancreas and digestive system. It acts as an anti-inflammatory, wound-healing, enveloping agent, and alleviates the severity of symptoms. Taking into account the characteristics of the disease, patients are offered buckwheat porridge in crumbly, semi-liquid or ground form.

Buckwheat porridge helps prevent hyperkalemia and possible complications associated with diabetes. To do this, systematically consume steamed buckwheat in combination with foods rich in proteins and fiber.

Buckwheat steamed overnight helps to improve the process of bowel movement and improve the health of people with diseases of the musculoskeletal system (rheumatism, gout, osteochondrosis). Steamed buckwheat porridge should be included in the menu of patients with arterial hypertension and those prone to high blood pressure.

For weight loss

Due to the widespread popularity of buckwheat for weight loss, there are a variety of dietary regimens based on it. Based on the desired result and the body’s capabilities, the optimal option for duration and diet is selected.

Fasting day

Nutrition consists of eating 250 g of steamed buckwheat throughout the day. The prepared porridge is divided into 5-6 meals at equal intervals of 2-3 hours. At the same time, drink a lot of water, green tea without sugar, and still mineral water.

This diet allows you to maintain a given weight or return to normal after a period of prolonged overeating. On average, from 0.5 to 1 kg of weight is lost per day, mainly due to the removal of excess fluid, waste and toxins from the body.

Buckwheat mono-diet for three days

The classic version of the diet combines adequate effectiveness with minimal health risks. The diet for one day consists of 250 g of buckwheat, steamed overnight with boiling water in a ratio of 1:2 without spices, oil, or sauces. The prepared porridge is divided into 5-6 equal portions. In between meals, drink water or green tea, freshly squeezed vegetable/fruit juice. If you feel a pronounced feeling of hunger, you can allow yourself a small portion of fresh or steamed vegetables, fruits, and dried fruits as a snack. Three days of strict nutrition will take away from 1.5 to 3 kg of weight.

Buckwheat diet for 5 days

Involves eating two foodstuffs: egg grains and low-fat kefir.Buckwheat is poured with kefir overnight and divided into 5 equal portions in the morning. Drinking regimen - 1.5-2.5 liters of water per day. With strict adherence to your diet, you can get rid of 2-4 extra pounds.

Buckwheat diet for 7 days

The basis of the diet is buckwheat steamed or cooked without salt and oil. Only minimal quantities of olive oil, natural soy sauce, and low-calorie yogurt/kefir are allowed. The porridge is supplemented with fresh vegetables and garden herbs. As a snack, you can have some fruits (except grapes and bananas) and dried fruits. The weight loss result varies between 5-7 kg.

Buckwheat diet for 14 days

The safest and most gentle dietary option. The bottom line is to eat boiled/steamed buckwheat with other products from the list of permitted ones. These include vegetables, fruits, berries, low-fat dairy and fermented milk products, lean meat and fish, rye bread, cheese, and eggs. Drink at least 1.5 liters of clean water every day. Weight loss rates fluctuate around 6-8 kg, with regular physical activity - 8-10 kg.

Contraindications

There are few contraindications to consuming buckwheat. These include the following diseases and conditions:

• individual intolerance to the product;
• severe urolithiasis;
• peptic ulcer and gastritis in the acute stage.

The buckwheat diet as a method of losing weight is not suitable for children, adolescents, the elderly, pregnant or lactating women. An unbalanced diet can negatively affect overall well-being, health, growth and development.

Conclusion

Buckwheat is a valuable food product characterized by low calorie content, low carbohydrate index and rich vitamin and mineral composition. This makes cereal indispensable in medical and dietary nutrition. Buckwheat has a noticeable effect in losing weight, treating and preventing diseases of the visual organs, musculoskeletal system, heart and blood vessels, digestive, urinary and nervous systems.

The beneficial properties of buckwheat and nutritional value depend on the variety and method of heat treatment. To get the maximum benefit for your health and figure, nutritionists recommend eating kernels or green buckwheat steamed with boiling water.