Calorie content and nutritional value of buckwheat, as well as its benefits for the body

Adherents of a healthy lifestyle and supporters of dietary nutrition often wonder how to correctly calculate the calorie content of buckwheat - take into account the energy value of raw grains or ready-made porridge? We will talk about the system for calculating the calorie content of a product in raw and finished form per 100 g and portions, about the nutritional value and beneficial properties of buckwheat.

Calorie content of buckwheat

That buckwheat – the most important product for the domestic consumer, needless to say. The situation with self-isolation confirmed this - people voted for buckwheat with rubles. Buckwheat is accessible, nutritious and equally beneficial for children, adults, and people with special nutritional needs (diabetes, pregnancy, gastrointestinal pathologies, etc.).

Before calculating your daily diet and calorie content, it is important to consider several features:

1. Indicators of nutritional value and chemical composition of raw buckwheat and porridges vary significantly. With any processing (cooking, soaking, steaming), the grains increase in weight by 2-3 times. Accordingly, for 100 g of dry grains, the output is a portion of 200-250 g of the finished dish.
2. Nutritional value depends on the quality of grain pre-treatment. So the kernel (whole grain, the top layer, the husk, is removed during processing) contains more useful substances. As a cereal of the highest quality, kernels are used in dietetics and baby food.In crushed grains, chaff, flakes, and flour, the percentage of healthy carbohydrates is reduced by 3-5%.
3. Calorie content depends on the method of preparing the porridge (with butter, milk, broth, side dish with meat and (or) vegetables).

Boiled

First, let's look at the energy value indicators buckwheat, cooked in water, without salt and oil.

Per 100 g of ready-made crumbly porridge there are 88.8-98 kcal.

A serving of side dish (without butter and salt) weighing 200 g contains about 200 kcal.

In 300 g boiled buckwheat contains 280-300 calories, depending on the type of cereal.

Dry cereal

To calculate the energy value of bulk products, you need to take into account their volume.

Whole grain buckwheat:

• glass (volume 250 sq. cm) – 205-210 g;
• 1 tbsp. l. – 12-15 g;
• 1 tsp. – 6-7 years

100 g of dry grains contain 307-310 kcal. Accordingly, in 1 tbsp. l. – up to 47 kcal.

1 cup (210 g) of raw cereal contains up to 650 kcal.

Nutritional and energy value (BJU and other substances)

BJU of buckwheat kernels (in 100 g):

• 10-10.8 g protein;
• 3-3.2 g fat;
• 50-56 g carbohydrates.

Percentage – 15.7%: 3.18%: 80.3%.

BJU of ready-made crumbly porridge (without additives, with water and without salt). In 100 g of product:

• 4.63-5 g protein;
• 1.7-2.14 g fat;
• 19.5-22.9 carbohydrates.

Percentage (average) – 16%: 7%: 77%.

Reference. When cooking, the initial composition indicators are reduced by at least 20%.

In a 100 g serving of ready-made porridge in water, macro- and microelements are preserved (in mg):

• potassium – up to 126;
• phosphorus – up to 99;
• magnesium – 67;
• sulfur about – 30;
• silicon – up to 26.7;
• chlorine – 12;
• iron – up to 2-2.5;
• sodium – 1.8;
• manganese – 0.5-0.6;
• calcium – 10.

Microelements are preserved in small quantities in finished form (in mcg):

• copper – 218;
• fluorine – 87;
• titanium – 11;
• nickel – up to 3.2;
• iodine, cobalt, selenium, chromium and zinc – 1-2.

Zirconium, aluminum, lithium, rubidium disappear during heat treatment.

When cooking, the amount of vitamins also decreases: vitamins of group B, PP - by 20-25%; vitamins A, K, E – up to 50%.

Advice. To reduce the loss of nutritional composition, it is advisable not to cook the cereal, but to steam it with boiling water. With this method of preparation, the beneficial properties are preserved by 70-80%.

How to correctly calculate the calorie content of buckwheat

The energy value of buckwheat is based on the calorie content of the finished dish. This takes into account variety and quality of raw grains, additives and cooking technology.

On a note. To accurately calculate the daily portion, use measurements: in 1 tsp. contains 4.5-5 g of ready-made porridge in 1 tbsp. l. – 19-20

The benefits of buckwheat for the body (+ for weight loss)

Lenten porridge is a universal dietary product that is included in the diet in sanatoriums, hospitals, kindergartens and schools. Pediatricians recommend using it as the first complementary foods for children under 1 year of age.

Useful properties of the product:

• the product does not contain glucose, cereals are allowed to be included in the menu for diabetics, it does not provoke sugar surges, has a low glycemic index - 50-60 (an indicator of the rate of absorption of carbohydrates), while providing useful fuel - glycogen - to muscle tissue,
• due to “long carbohydrates” and fiber, it ensures satiety for a long time;
• magnesium and manganese influence blood composition and hematopoietic processes, reduce the level of bad cholesterol, resist the formation of blood clots;
• pediatricians emphasize that phosphorus is necessary for children, prevents anemia and rickets, supports the mineralization of bone tissue and teeth;
• vitamins and microelements, indigestible dietary fibers optimize the functioning of the intestinal tract, improve peristalsis, remove heavy metal salts and harmful substances from the body;
• protein is involved in the formation of cells and muscle tissue;
• a large amount of carbohydrates provides energy, increases endurance and performance;
• fatty acids are responsible for the health of nails and hair, for example, linolenic acid.

For men

The iron found in buckwheat supports performance. Resists skeletal muscle atony and myocardiopathy.

Copper is an activator of the redox function of enzymes, promotes absorption carbohydrates and proteins. The element helps transport oxygen to tissues and counteracts the development of connective tissue dysplasia.

Manganese is necessary for the formation of bone and connective tissue. Supports reproductive function, normalizes fat and carbohydrate metabolism.

For women

Porridge helps normalize metabolic processes thanks to fiber and minerals, and intestinal function (eliminates constipation).

Maintains the balance of the bacterial composition of the microflora of the large intestine; the effects of buckwheat are equated to prebiotics. Phosphorus and magnesium are participants in energy metabolism.

For reference. 100 g of buckwheat porridge with water contains about 20% of the daily requirement of coarse fiber.

Nutritionists recommend including buckwheat porridge in water (no more than 200 g per day) with vegetables and boiled lean meat in your diet to normalize weight.

Magnesium reduces the risk of developing hypertension. The product is especially valuable for women during menopause, with age-related changes in the body.

Silicon is involved in collagen synthesis, helping to ensure skin elasticity and youth.

With the addition of other ingredients

Nutritionists and healthy lifestyle experts warn that the effectiveness buckwheat diets for losing weight is nothing more than a myth. When eating porridge alone, the body loses water and the muscles lose the necessary protein. Weight loss is temporary - all the kilograms will come back.

To bring your weight back to normal, you need a proper balanced diet and physical activity. The diet should include meat, fish and vegetables.

Attention! Overloading the body with carbohydrates (even slow, correct ones) is dangerous to health. The daily norm for an adult is no more than 200 g of the finished product.

Side dishes with the addition of butter, vegetables and meat, casseroles change the calorie content of buckwheat.

Let's consider the most common options for preparing buckwheat and the energy value per 100 g:

Calorie content of dishes (kcal per 100 g):

• porridge on water with salt – 105-110;
• flavored with butter (3.5-5 g) – 135-140;
• sweet porridge with milk (1 tsp sugar per 100 g) – 170-195;
• side dish with carrots, onions and boiled chicken – 150-165;
• porridge with mushrooms – up to 90;
• buckwheat casserole – 160-170;
• buckwheat groats with cottage cheese – 200-205;
• Greeks – 155-160;
• porridge with butter (5 g) and beaten egg, omelette - 150-155;
• buckwheat with fermented baked milk – up to 100.

Kefira

On fasting days or for breakfast, doctors recommend eating buckwheat porridge (without butter or salt) with fermented milk products (kefir, unsweetened yogurt, yogurt, fermented baked milk).

The calorie content of such a dish is 100-110 calories per 100 g, depending on the fat content of dairy products.

Porridge with 0% fat kefir contains about 60 calories per 100 g.

The preparation method is simple - pour the finished porridge with cold fermented baked milk or kefir to taste or raw cereal pour kefir overnight in a ratio of 1:2.

Milk

Milk porridge - a high-calorie dish, especially if you add sugar and butter. A 100-gram serving contains 178-250 kcal, depending on the fat content and amount of milk.

Accordingly, the BJU indicators increase (in g) - 15-17: 20-26: 60-80.

In 100 g of milk with an average fat content of up to 2% - 48-50 kcal, up to 6% - 85-90 kcal.

Conclusion

Buckwheat is a healthy, affordable and nutritious product, which is dominated by complex carbohydrates and protein. For a balanced and nutritious diet, the menu includes vegetables, dairy and meat products. The mineral and vitamin composition of the product does not provide a 100% daily supply of nutrients, vitamins, fats and amino acids.

The finished product, when consumed in moderation, has no contraindications or adverse reactions. It is included in the diet of patients with gastrointestinal pathologies and diabetes. Buckwheat porridge is a dietary product that has no age restrictions. It is useful for athletes, elderly people and those involved in heavy physical work, as well as schoolchildren and preschoolers.