Is there fiber in buckwheat and how much is in boiled cereals

According to the WHO, people eat unacceptably little fiber. Products that contain it not only quickly saturate the body, but also prevent serious diseases.

Today we will tell you if there is fiber in buckwheat, what beneficial properties it has and how much grain to include in the diet.

The chemical composition and nutritional value of buckwheat

Buckwheat is rich in minerals. Potassium, magnesium, manganese, copper, phosphorus in boiled buckwheat are well absorbedbecause there is little phytic acid in cereal grain:

1. Potassium - 100 g of the product contains 12.8% of the daily value. Normalizes blood pressure and regulates the work of the heart muscle.
2. Magnesium - 37.5% Regular consumption of buckwheat porridge normalizes sleep, relieves stress, and helps fight depression.
3. Manganese - 50% Normalizes metabolism in the body.
4. Copper - 36%. Promotes collagen formation, iron absorption and plays an important role in energy production.
5. Phosphorus - 30%. Participates in metabolic processes, the formation of bone tissue. However, excessive consumption of buckwheat, especially with a mono-diet, is fraught with the deposition of phosphorus in the bones to the detriment of calcium. This leads to their fragility. Therefore, it is important to combine buckwheat dishes with foods rich in calcium.

There are vitamins in cereals... Chief among them:

1. Rutin - 30% of the norm. The main storage of routine is the shell of the grains, in which its amount is 17 times higher than that in the core. Improves blood circulation, blood lipid profile, prevents blood clots, reduces capillary permeability.
2. Thiamine - 28%. Improves energy and carbohydrate metabolism in the body. However, in porridge its content is much less. There is only one way out: not to cook, but to steam the cereals.
3. Vitamin E, or tocopherol, - 44%. Antioxidant, enhances immunity, participates in collagen synthesis.
4. A nicotinic acid - thirty%. It actively participates in redox processes, promotes tissue growth, stimulates the production of hormones, improves the functioning of the gastrointestinal tract, and prevents migraines.

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What is the glycemic index of buckwheat

Calorie content, BJU and glycemic index

The calorie content of buckwheat is about 308 kcal per 100 g of product, which is 20% of the daily value:

1. Proteins - 10-12%. High quality, balanced in amino acids, rich in essential lysine and arginine. In animals, buckwheat protein has been shown to be effective in lowering blood cholesterol levels, suppressing the formation of gallstones, and reducing the risk of colon cancer.
2. Fat - 3.0-3.5%. Such a low amount allows the use of cereals as a dietary product.
3. Buckwheat consists mainly of complex carbohydrates - up to 60%. She has a low glycemic index (50-60), which eliminates sharp jumps in blood sugar and provides a feeling of fullness for a long time.

How much fiber is in boiled buckwheat

Fibers make up 2.7% of the weight of cooked cereals and are mainly composed of cellulose and lignin... The fiber is concentrated in the husk that covers the cereal. The hull of the grain also contains a digestible starch that is classified as fiber.

The benefits of fiber for the human body

Fiber is a complex carbohydrate that cannot be digested in the stomach... However, they play an important role in the digestion process.Fiber is water-soluble and insoluble.

Soluble fiber (resin, hemicellulose, pectin and alginase) are found in seaweed, fruits, legumes, oats, barley. Their main function is to normalize the intestinal microflora. Dissolving in water, they turn into a jelly-like mass that serves as a haven for beneficial bacteria.

Insoluble fiber (lignin, cellulose) swell in water, partially dissolve. It is important to drink plenty of water when using them.

Lack of fiber in the diet leads to:

• to an increase in blood glucose;
• constant hunger.

Fiber has a versatile effect on the body:

1. Facilitates the movement of food through the intestines. The fibers form a "food ball" that the intestinal walls can easily push forward.
2. It prevents the formation of constipation, which leads to stagnation of blood in the veins of the pelvic region. And this is the cause of hemorrhoids. Constipation provokes intoxication of the body, stretches the walls of the large intestine, which affects the work of other digestive organs.
3. Reduces the level of bad cholesterol in the blood, prevents the development of atherosclerosis.
4. Improves immunity thanks to beneficial bacteria. They produce fatty acids that feed the cells lining the colon. As a result, gut health is improved and the risk of colon cancer is reduced.

Fiber intake

For the body to function properly, a person should consume 25-30 g of fiber per day.... People engaged in hard physical labor, athletes - up to 40 g.

Most people in the world consume no more than 20 grams of fiber per day.

The required amount of fiber can be obtained from regular food without resorting to the use of dietary supplements and other "fiber-fortified" high-value foods. For this:

• the diet includes buckwheat, oatmeal, legumes;
• replace products containing simple carbohydrates (sugar, baked goods made from premium flour) with complex ones (bread made from wholemeal flour, pasta made from durum wheat);
• cook potatoes in their skins.

Nutritionists advise consume at least 5 different vegetables and fruits per day.

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The role of fiber in weight loss

Fiber helps fight obesity:

1. Reduces the rate at which carbohydrates are processed in the stomach.
2. Normalizes metabolism, promotes the growth of beneficial microflora.
3. Water-soluble fiber swells in the stomach, making you feel full and preventing overeating.

The consumption of fiber is accompanied by the intake of at least 2 liters of water per day.

Conclusion

Fiber is a real "superfood" for humans: it maintains normal weight and pressure, regulates the work of the heart and digestive organs. Its use in the composition of healthy cereals, legumes, vegetables and fruits contributes to the full functioning of all systems and organs.

In order to get the required amount of fiber, it is important to change the diet, to give up refined foods in favor of plant foods. This will not only improve the health of the body, but also reduce weight.