Calorie content and BZHU of boiled green buckwheat
Eco-trends in healthy eating continue to excite the minds of the population and are gaining an increasing number of supporters. Among the most relevant directions is the consumption of green "live" buckwheat, which has come to replace the traditional thermally processed cereal kernel.
While the media praise green buckwheat and present this cereal as a panacea for all diseases, we will figure out what its real benefits are, what it contains and whether it is possible with its help lose weight.
The content of the article
Healthy Nutrients of Green Buckwheat
The composition of vitamins and minerals in untreated buckwheat is different from that in the usual brown kernel.
| Nutrient | Content in 100 g of raw green buckwheat | Content in 100 g of boiled green buckwheat | Content in 100 g of raw buckwheat kernel | Content in 100 g of boiled kernels |
| Vitamin A | 6 μg | 0.6 μg | 2 μg | 0.6 μg |
| Vitamin B1 | 0,4 mg | 0.088 mg | 0,4 mg | 0.102 mg |
| Vitamin B2 | 0.2 mg | 0.041 mg | 0.2 mg | 0.053 mg |
| Vitamin B6 | 0,4 mg | 0.1 mg | 0,4 mg | 0.135 mg |
| Vitamin B9 | 32 μg | 8.204 mcg | 32 μg | 10.839 mcg |
| Vitamin E | 6,7 mg | 2.27 mg | 0.8 mg | 0.271 mg |
| Vitamin PP | 4.2 mg | 1.9 mg | 4.2 mg | 1.9 mg |
| Potassium | 380 mg | 95.29 mg | 380 mg | 126.14 mg |
| Calcium | 20,7 mg | 26.44 mg | 20 mg | 10.27 mg |
| Silicon | 81 mg | 35,161 mg | 81 mg | 27,435 mg |
| Magnesium | 200 mg | 76.46 mg | 200 mg | 67.19 mg |
| Sodium | 3 mg | 294.5 mg | 3 mg | 1.72 mg |
| Sulfur | 88 mg | 25.5 mg | 88 mg | 30.61 mg |
| Phosphorus | 296 mg | 98.4 mg | 296 mg | 98.9 mg |
| Chlorine | 34 mg | 479.89 mg | 33 mg | 12.31 mg |
| Iron | 6,7 mg | 2,455 mg | 6,7 mg | 2,225 mg |
| Iodine | 3.3 μg | 1.49 mcg | 3.3 μg | 1.12 mcg |
| Cobalt | 3.1 μg | 1.168 mcg | 3.1 μg | 1.05 μg |
| Manganese | 1.56 mg | 0.5187 mg | 1.56 mg | 0.5297 mg |
| Copper | 640 μg | 195.85 μg | 640 μg | 217.26 μg |
| Molybdenum | 34.4 μg | 12.112 mcg | 34.4 μg | 11.652 mcg |
| Fluorine | 23 μg | 79.61 μg | 23 μg | 88.44 μg |
| Chromium | 4 μg | 1.76 mcg | 4 μg | 1.35 μg |
| Zinc | 2.05 mg | 0.8162 mg | 2.05 mg | 0.6944 mg |
So, in the boiled green buckwheat the content of the following nutrients is higher relative to boiled kernel cereals:
- vitamin A;
- vitamin E;
- calcium;
- silicon;
- magnesium;
- iron;
- iodine;
- cobalt;
- molybdenum;
- chromium;
- zinc.
At the same time, the content of vitamins of group B and PP is lower. This is due to the cooking time: steamed groats come to readiness faster than "live" buckwheat, so vitamins are stored in greater quantities during cooking.
Important. Buy green buckwheat that is packaged in consumer packaging for food purposes. Buckwheat seeds for planting are treated with chemical growth accelerators and drugs to combat plant diseases that can harm the body if ingested.
Nutritional value of boiled green buckwheat
Calorie content of boiled green buckwheat and BJU product are presented in the table.
| Nutritional indicator | Content in 100 g of boiled green buckwheat | % of the recommended daily intake |
| Calorie content | 86.7 kcal | 5,53% |
| Protein | 3.2 g | 3,4% |
| Fats | 0.9 g | 1,3% |
| Carbohydrates | 16.4 g | 11,47% |
| Alimentary fiber | 4.1 g | 20,5% |
| Water | 74 g | 2,66% |
Green buckwheat porridge - healthy dietary product... The calorie content of 100 g of such porridge is lower than the calorie content of boiled kernel porridge (101 kcal) due to the higher content of dietary fiber.
Difficulty losing weight can arise from an excess of fast carbohydrates in the diet. The rate at which carbohydrates enter the bloodstream after taking a product is called the glycemic index.
The glycemic index of green buckwheat is 15. This means that 2 hours after consuming green buckwheat porridge, only 15% of the carbohydrates it contains will enter the bloodstream. For example, after consuming 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 for people seeking to lose weight, but also for those suffering from diabetes.
Useful properties of "live" buckwheat
The benefits for the body are due to the chemical composition of this "living" product. Effects of regular consumption of foods with green buckwheat:
- The skin is tightened and its condition improves, blood vessels are strengthened. This effect is due to the silicon content, which stimulates collagen synthesis.
- The risk of cardiovascular disease is reduced. This property of green buckwheat is associated with the optimal ratio of minerals magnesium, calcium, potassium and copper, as well as vitamin PP.
- Bones are strengthened, the condition of tooth enamel improves. Phosphorus, fluoride, copper and manganese in green buckwheat help mineralize bone tissue and restore bones after fractures.
- 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. Also, iron is part of the oxidative enzymes of the liver, which neutralize substances hazardous to the body. Cobalt contributes to weight loss, as it activates the breakdown of lipids.
- The risk of cancer is reduced, the tissues of the body are rejuvenated. This effect is achieved due 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.
- Digestion is improved. Dietary fiber stimulates intestinal smooth muscle motility.
- Immunity is strengthened. Thanks to B vitamins and vitamin PP, as well as easily digestible amino acids, the body's defenses are activated.
- The condition of hair and nails improves. Thanks to the complex of minerals and vitamins, the synthesis of keratin protein - a structural component of hair and nails - is activated.
- The nervous system is strengthened. B vitamins and phosphorus are required by the body to synthesize and maintain the health of 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 maintaining daily biorhythms.
- The humoral regulation of metabolism is restored. Iodine is a trace mineral to maintain 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 foods and dishes based on this cereal can support the body during colds and reduce weight in case of obesity.
Green buckwheat is a food product that is allowed to be included in the diet of patients with special nutritional requirements. For example, it is included in the menu for diabetes mellitus (but does not cure it), celiac disease and other metabolic disorders.
Attention! Green buckwheat contains the amino acid phenylalanine and is contraindicated in phenylketonuria - a congenital intolerance to this amino acid.
How to lose weight with green buckwheat
A number of fat-burning diets have been developed on the basis of "live" buckwheat groats. The low calorie content and rich composition of nutrients will help you quickly lose extra pounds without harm to the body.
A mono-diet on green buckwheat is widespread: 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 per week. Since buckwheat does not contain the full composition of the substances required to maintain health, during a mono-diet, additional dietary supplements are taken to replenish the body's need for nutrients. The duration of such a diet is determined by a dietitian on an individual basis.
For people who have a hard time switching to a new diet, it is useful to arrange fasting days on green buckwheat. 1-2 days are chosen every week, during which other foods are excluded from the diet.This gentle diet achieves the desired results more slowly, but the results last longer.
A diet on green buckwheat with kefir can last up to one and a half weeks, during which they lose up to 10 kg of excess weight. In addition to boiled cereals, up to 1 liter of 1% kefir is included in the daily diet.
Attention! The selection of a diet is individual in each case. Talk to a dietitian doctor who can help you choose the best option based on your test results.
To enhance the fat burning effect, it is recommended not to boil 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.
Green buckwheat recipes
To gradually reduce weight without upsetting the nutrient balance, take note of the following delicious and healthy recipes.
Green buckwheat puree soup
The dish will replace the usual soups. The puree soup is rich in protein and vitamins and replenishes the reserve of 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 tablespoons l .;
- salt, basil to taste.
Buckwheat is steamed with boiling water for 3 hours... Potatoes, onions, carrots and celery are diced and fried in a saucepan 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.
Strain vegetables or take out with a slotted spoon and grind with a blender to a puree consistency. Add steamed buckwheat. The puree is liquefied with vegetable broth to the desired consistency of the soup. Cook under a closed lid over low heat for another 7-12 minutes.
Green buckwheat salad with kefir
During the buckwheat-kefir diet, they use this simple and healthy recipe. It requires minimal preparation time and effort. 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.
Green buckwheat is boiled for 10 minutes in a little water. Add chopped herbs, grated garlic and kefir, salt, mix. The salad is served warm.
Breakfast with green buckwheat, oatmeal and banana
For an all-day energy boost in the morning, use this quick and nutritious recipe. This breakfast will help you lose weight.
Ingredients:
- green buckwheat groats - 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 with nuts on top and pour over with honey. Add cinnamon, nutmeg, ginger, star anise or cardamom to taste.
Conclusion
Dishes with boiled green buckwheat are low in calories and are suitable for people watching their weight. Green "live" buckwheat contains a number of vitamins and minerals useful for the body, strengthening the body and supporting metabolism. The calorie content of 100 g of boiled cereal is 86.7 kcal.
To achieve a fat-burning effect, no more than 250 g of cereals are consumed per day. Prolonged rejection of other foods in the diet will lead to metabolic disorders, since buckwheat contains an incomplete number of nutrients necessary for the body. Mono-diet on green buckwheat is observed under the supervision of a nutritionist, who sets its duration depending on the individual characteristics of the organism.