Calorie content and nutritional value of boiled buckwheat

Many people know that buckwheat is rich in composition and beneficial for the body, but not everyone realizes that it is one of the most effective dietary products.

Is it possible to lose excess weight with cereal and is it acceptable to eat it every day? What is the KBJU value of boiled buckwheat and are its benefits overestimated? You will find answers to these and other questions in this article.

Chemical composition and nutritional value of boiled buckwheat per 100 grams

The product has a rich chemical composition. 100 g of buckwheat contains the following vitamins:

• A - 2 mcg;
• E - 0.8 mg;
• beta-carotene - 0.01 mg;
• RR - 4.2 mg;
• B1 - 0.43 mg;
• B2 - 0.2 mg;
• B3 - 0.9 mg;
• B4 - 20.1 mg;
• B5 - 0.4 mg;
• B6 - 0.4 mg;
• B9 - 14 mcg.

Among the minerals beneficial to the body:

• boron - 350 mcg;
• iron - 6.7 mg;
• iodine - 3.3 mcg;
• potassium - 380 mg;
• calcium - 20 mg;
• cobalt - 3.1 mcg;
• silicon - 81 mg;
• magnesium - 200 mg;
• manganese - 1.56 mg;
• copper - 640 mg;
• sodium - 3 mg;
• nickel - 10.1 μg;
• selenium - 8.3 mcg;
• sulfur - 88 mg;
• phosphorus - 298 mg;
• fluorine - 23 mcg;
• chlorine - 33 mg;
• chromium - 4 mcg;
• zinc - 2.05 mg.

Buckwheat also contains the following plant compounds:

• routine;
• quercetin;
• vitexin;
• D-chiroinositol.

Glycemic index and KBJU of buckwheat boiled in water

Calorie content product in dry form - 308 kcal per 100 g, however, during the cooking process, the energy value of buckwheat decreases - 90 kcal per 100 g.

If there is no kitchen scale, calorie content is measured using cutlery. So, in 1 tbsp. l.- 77 kcal (per 25 g), and in the tea room - 25 kcal (per 8 g). In 1 tbsp. (250 ml) - 210 g of buckwheat, which means the calorie content of the finished dish is 190 kcal.

Attention! The calorie content and ratio of BZHU depends on the method of preparing the product.

If it's porridge cooked on water without salt, its calorie content is 90 kcal, with salt - 103 kcal. And the calorie content of porridge cooked with milk will be 200 kcal.

BJU of buckwheat boiled in water:

• proteins - 3.4;
• fats - 0.6 g;
• carbohydrates - 19.9 g;
• fiber - 0.3 g.

100 g of buckwheat boiled in water, despite its low calorie content, contains 16% proteins, 3% fats and 24% carbohydrates.

The glycemic index of buckwheat is 40-50 units.

Attention! The product has a low glycemic index. This means that eating porridge does not cause changes in blood sugar, and the soluble carbohydrates in the composition, on the contrary, help lower it after eating.

Beneficial features

Cereals have a lot of useful properties:

• improves metabolism and normalizes metabolic processes;
• removes toxins from the body;
• improves the functioning of the gastrointestinal tract;
• stabilizes blood sugar levels;
• helps reduce bad cholesterol;
• has a positive effect on the nervous system (relieves anxiety and depression), improves memory and brain function;
• strengthens the cardiovascular and immune systems;
• stabilizes hemoglobin in the blood (helps in the treatment of anemia);
• antioxidants in buckwheat porridge improve the condition of hair, skin and nails;
• prevents the development of varicose veins;
• improves hormonal levels;
• maintains physical activity, increases endurance;
• consuming buckwheat during pregnancy reduces the risk of developing pathologies;
• has a beneficial effect on liver function;
• folic acid normalizes the functioning of the genitourinary system.

Features of eating buckwheat on a diet

Buckwheat porridge is one of the most common products used in dietary nutrition. Due to its high content of dietary fiber, amino acids, antioxidants and carbohydrates, buckwheat promotes losing weight.

Is it possible to lose weight on buckwheat?

When done correctly, the buckwheat diet promotes weight loss and also has a beneficial effect on the body as a whole.

Features of the buckwheat diet:

• carbohydrates are broken down slowly, and the body spends a lot of energy on their digestion;
• high calorie content gives a feeling of satiety and eliminates exhaustion;
• buckwheat cleanses the walls of the stomach, improves digestion and resolves visceral fat;
• speeds up metabolism, thanks to which a person loses excess weight:
• removes excess water and toxins.

There are various diets based on buckwheat:

• by duration: 3-day, weekly, 2-week;
• by product: chicken, vegetable, dairy, apple;
• on water and buckwheat (used as a fasting day);
• medicinal;
• strict;
• lightweight.

Most often, buckwheat is used during a mono-diet, but sometimes those who want to lose weight add vegetables and fermented milk products to their diet. Thanks to this method, it is possible to lose up to 10 kg in 2 weeks, provided that you perform physical activity and maintain water balance.

Recommendations for following the diet:

• drink water - approximately 30-40 ml per 1 kg of weight;
• do not eat 5 hours before bedtime;
• It is better to steam buckwheat - this way it retains more nutrients;
• If you feel very hungry, drink 1 tbsp. kefir or eat an apple;
• Instead of caffeine, which retains water in the body, drink herbal teas.

An approximate version of the buckwheat mono-diet:

• in the morning drink 1 tbsp. water;
• after half an hour, eat a portion of porridge, steamed with boiling water;
• for lunch - steamed buckwheat with green vegetables;
• for dinner - a portion of buckwheat porridge;
• Drink water during breaks.

The maximum duration of a buckwheat diet is 2 weeks. The best option is 5-7 days once every 6 months. At the same time, engage in light sports, get enough sleep and drink more water.

Contraindications for the buckwheat diet

Despite the beneficial properties of the product, if the diet is not followed correctly, health problems may arise.

This option for losing weight has its disadvantages:

• decrease in pressure;
• headache;
• fast fatiguability;
• mood swings.

It is necessary to follow the diet with caution for people who:

• diseases of the gastrointestinal tract;
• diabetes;
• oncology;
• metabolic problems;
• heart diseases;
• individual intolerance;
• kidney diseases.

What happens if you only eat buckwheat every day?

According to doctors and nutritionists, daily consumption of buckwheat will not cause harm if consumed with dairy products, vegetables, and fruits. Due to the high calorie content, the body will be provided with a sufficient amount of energy, and the feeling of hunger will occur less frequently.

This diet will provide the body with all the necessary minerals, amino acids, and antioxidants. To maintain health, it is recommended to alternate buckwheat with other cereals and cereals.

Important! The daily daily intake of buckwheat with proper nutrition is 150-200 g.

Conclusion

Thanks to its beneficial properties, buckwheat has become one of the main products in the human diet. To get the maximum benefit, it is supplemented with vegetables, fruits, meat, fish and dairy products. The buckwheat diet has a number of contraindications, so consult your doctor before consuming it.