Calorie content and nutritional value of boiled green buckwheat

Eco-trends for healthy eating continue to excite the minds of the population and are gaining an increasing number of supporters. Among the most current trends is the consumption of green “live” buckwheat, which has come to replace the traditional heat-treated grain.

While the media is praising green buckwheat and presenting this cereal as a panacea for all diseases, let’s figure out what its real benefits are, what it contains and whether it can be used lose weight.

Beneficial nutrients of green buckwheat

The composition of vitamins and minerals in unprocessed buckwheat differs from the composition in the usual brown grain.

So, in boiled green buckwheat the content of the following nutrients is higher relative to boiled whole grains:

• vitamin A;
• vitamin E;
• calcium;
• silicon;
• magnesium;
• iron;
• iodine;
• cobalt;
• molybdenum;
• chromium;
• zinc.

At the same time, the content of vitamins B and PP is lower. This is due to the cooking time: steamed cereal reaches readiness faster than “live” buckwheat, so vitamins are retained in greater quantities during cooking.

Important. Buy green buckwheat, which is packaged in consumer packaging for food purposes. Buckwheat grains for planting are treated with chemical growth accelerators and drugs to combat plant diseases, which can harm the body if consumed orally.

Nutritional value of boiled green buckwheat

Calorie content of boiled green buckwheat and BJU of the product are presented in the table.

Green buckwheat porridge - healthy dietary product. The calorie content of 100 g of such porridge is lower than the calorie content of porridge made from boiled kernels (101 kcal) due to the higher content of dietary fiber.

Difficulties with weight loss can arise due to an excess of fast carbohydrates in the diet.The rate at which carbohydrates enter the bloodstream after consuming a product is called the glycemic index.

The glycemic index of green buckwheat is 15. This means that 2 hours after eating green buckwheat porridge, only 15% of the carbohydrates it contains will enter the bloodstream. For example, after eating 100 g of porridge containing 16.4 g of carbohydrates, 2.46 g of glucose will be found in the blood after 2 hours.

Such indicators make it possible to include boiled buckwheat porridge in the diet not only of people seeking to lose weight, but also of those suffering from diabetes.

Useful properties of “live” buckwheat

The benefits to the body are due to the chemical composition of this “live” product. Effects of regular consumption of products with green buckwheat:

1. The skin tightens and its condition improves, blood vessels are strengthened. This effect is associated with the silicon content, which stimulates collagen synthesis.
2. The risk of cardiovascular diseases is reduced. This property of green buckwheat is associated with the optimal ratio of the minerals magnesium, calcium, potassium and copper, as well as vitamin PP.
3. Bones are strengthened and the condition of tooth enamel is improved. Phosphorus, fluorine, copper and manganese in green buckwheat help mineralize bone tissue and restore bones after fractures.
4. The hematopoietic function of the body is enhanced and the barrier function of the liver is restored. Iron, cobalt and B vitamins are required by the body to synthesize red blood cells. Iron is also part of the oxidative enzymes of the liver, which neutralize substances dangerous to the body. Cobalt promotes weight loss as it activates the breakdown of lipids.
5. The risk of cancer is reduced and body tissues are rejuvenated.This effect is achieved thanks to the content of antioxidant vitamins: vitamins E and A, as well as molybdenum, which is involved in DNA renewal and the exchange of sulfur-containing amino acids.
6. Digestion improves. Dietary fiber stimulates the motility of intestinal smooth muscles.
7. Immunity is strengthened. Thanks to B vitamins and vitamin PP, as well as easily digestible amino acids, the body's defenses are activated.
8. The condition of hair and nails improves. Thanks to a complex of minerals and vitamins, the synthesis of keratin protein, a structural component of hair and nails, is activated.
9. The nervous system is strengthened. B vitamins and phosphorus are required by the body to synthesize and maintain healthy nerve cells. 100 g of green buckwheat contains 1.03 g of the amino acid glycine, a precursor of a neuroactive substance responsible for the activity and relaxation of the cerebral cortex and the maintenance of daily biorhythms.
10. Humoral regulation of metabolism is restored. Iodine is a trace element for maintaining thyroid health. Chromium, zinc, manganese and copper are cofactors of enzymes responsible for the normal functioning of the adrenal glands, reproductive glands and pancreas.

Contrary to the assurances of advertising media, green buckwheat cannot cure kidney disease, restore the liver or cure gastritis and diabetes, but products and dishes based on this cereal can support the body during colds and reduce weight in obesity.

Green buckwheat is a food product that can be included in the diet of patients with special nutritional requirements. For example, it is included in the menu for diabetes (but does not treat it), celiac disease and other metabolic disorders.

Attention! Green buckwheat contains the amino acid phenylalanine and is contraindicated in case of phenylketonuria, a congenital intolerance to this amino acid.

How to lose weight with green buckwheat

A number of fat-burning diets have been developed based on “live” buckwheat. Low calorie content and rich composition of nutrients will help you quickly lose extra pounds without harm to the body.

A mono-diet based on green buckwheat is common: with this diet, other foods are completely excluded from the diet. On a strict diet you can lose up to 7 kg of excess weight in a week. Since buckwheat does not contain the full composition of substances required to maintain health, during a mono-diet they take additional dietary supplements to replenish the body’s need for nutrients. The duration of this diet is determined by a nutritionist on an individual basis.

For people who find it difficult to switch to a new diet, it is useful to arrange fasting days on green buckwheat. Every week, choose 1-2 days during which other foods are excluded from the diet. This gentle diet brings the desired results more slowly, but the results last longer.

A diet based on green buckwheat with kefir can last up to a week and a half, during which time you can lose up to 10 kg of excess weight. In addition to boiled cereals, the daily diet includes up to 1 liter of 1% kefir.

Attention! The choice of diet is individual in each case. Consult with a dietitian who can help you choose the best option based on your test results.

To enhance the fat-burning effect, it is recommended not to cook green cereals, but to steam them with boiling water. With short exposure to high temperatures, more beneficial nutrients are retained.

To quickly get rid of extra pounds, do not exceed the consumption rate of “live” buckwheat – 250 g of dry cereal per day.

Recipes with green buckwheat

To gradually lose weight without disturbing the balance of nutrients, take note of the following recipes for delicious and healthy dishes.

Green buckwheat soup

The dish will replace the usual soups. The puree soup is rich in protein and vitamins and replenishes strength during high loads and after training.

Ingredients:

• green buckwheat – 250 g;
• fresh or frozen green peas – 80 g;
• celery stalk – 1 pc.;
• carrots – 4 pcs.;
• potatoes - 3 tubers;
• onions – 2 pcs.;
• olive oil – 2 tbsp. l.;
• salt, basil - to taste.

Buckwheat is steamed with boiling water for 3 hours. Potatoes, onions, carrots and celery are cut into cubes and fried in a pan in olive oil. Add salt and basil. Add peas to the pan and fry for another 5-10 minutes. The mixture is poured with water so that the vegetables are hidden and brought to a boil.

The vegetables are filtered or removed with a slotted spoon and crushed in a blender to a puree consistency. Add steamed buckwheat. The puree is thinned with vegetable broth to the desired soup consistency. Cook under a closed lid over low heat for another 7-12 minutes.

Green buckwheat salad with kefir

During the buckwheat-kefir diet, use this simple and healthy recipe. It requires minimal time and effort to prepare. The total cooking time is no more than 20 minutes.

Ingredients:

• green buckwheat – 250 g;
• kefir 1% – 100 g;
• garlic – ½ clove;
• parsley, dill, salt - to taste.

Boil green buckwheat for 10 minutes in a small amount of water. Add chopped herbs, grated garlic and kefir, salt and mix. The salad is served warm.

Breakfast with green buckwheat, oatmeal and banana

To recharge yourself in the morning with energy for the whole day, use this quick and nutritious recipe. This breakfast will help you lose weight.

Ingredients:

• green buckwheat – 250 g;
• oatmeal – 250 g;
• water – 500 ml;
• milk – 500 ml;
• banana – 1-2 pcs.;
• honey and nuts - to taste.

Cereals are boiled for 10-15 minutes in a mixture of water and milk. Add chopped banana, sprinkle nuts on top and pour honey over it. Add cinnamon, nutmeg, ginger, star anise or cardamom to taste.

Conclusion

Dishes with boiled green buckwheat are low-calorie and suitable for people watching their weight. Green “live” buckwheat contains a number of vitamins and minerals that are beneficial to the body, strengthen the body and support metabolism. Calorie content of 100 g of boiled cereal is 86.7 kcal.

To achieve a fat-burning effect, consume no more than 250 g of cereal per day. Long-term refusal of other foods in the diet will lead to metabolic disorders, since buckwheat contains an incomplete number of nutrients necessary for the body. A mono-diet on green buckwheat is followed under the supervision of a nutritionist, who determines its duration depending on the individual characteristics of the body.