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by Michele Wolff
Buckwheat is a delicious food that has many health benefits and is gluten free.
History
Buckwheat is native to North Europe as well as Asia. It was widely cultivated during the 10th-13th centuries in China. Buckwheat spread to Europe and Russia in 14th and 15th centuries and was then introduced to the U.S. by the Dutch in the 17th century. It is widely produced in Russia and Poland where it plays an important role in their cuisine. It is also grown in France (buckwheat crepes are popular) U.S. and Canada.
The name comes from the Dutch ‘bockweit’ which means ‘beechwheat’ because it is shaped like a beechnut and is nutty like wheat. The shell is hard and fibrous and needs to be removed. The flowers are fragrant and attract bees which then produce a dark, strongly flavoured and highly prized honey. It is officially not a cereal or grain but a fruit seed related to sorrel and rhubarb. However it is cooked like a grain and often used in place of rice, oats and millet.
Use
The shell is removed and buckwheat is sold roasted and unroasted. Roasted buckwheat is known as Kasha in traditional European cooking. This type has an earthy nutty taste – served as an alternative to rice or porridge and often used as an alternative to wheat and gluten-containing grains.
Flour – it is available light and dark. The darker the flour the higher it is in nutritional status. It is used to make pancakes (blinis) or soba noodles (often mixed in wheat flour). It is especially useful for gluten-sensitive individuals. Buckwheat is an alkalising ‘grain’ which can be cooked into porridge or made into pilafs or pancakes.
It can be sprouted and is high in B vitamins, Magnesium, Potassium and Protein; especially the amino acid lysine, often deficient in cereal crops.
Health Benefits
It lowers the risk of high cholesterol and high blood pressure. In China a study involving 100g consumed daily lowered blood lipid levels overall including total serum cholesterol and LDLs (bad cholesterol).
It is very high in flavonoids especially rutin (according to Pitchford it protects against radiation). This group pf phytochemicals extend the action of Vitamin C (synergist effects) and act as powerful antioxidants. They protect against capillary damage. These compounds improve blood flow, decrease platelet aggregation and protect LDLs from free-radical oxidation into potentially harmful cholesterol oxides. It is a good food to prevent cardiovascular disease. Buckwheat is high in Magnesium – 86mg in one cup and Mg has a role in improving blood flow. The flavonoids also help with varicose veins and haemorroids.
Effects on Blood sugar
It may have a role in protecting against development of diabetes. When made into bread it has been shown to be more effective in lowering blood glucose and insulin than wheat. There is greater satiety in Buckwheat.
In a 6 year study which involved over 3600 women on the effects of whole grains and the incidence of diabetes, it was shown that those who ate 3 serves of whole grains a day had 21% lower risk of diabetes than those who ate one serve. Those who consumed grains high in Magnesium such as buckwheat had a 24% lower risk of developing diabetes compared to women who ate the least.
The Journal of Agriculture and food chemistry in 2003 reported a trial that showed that buckwheat lowers blood sugar by 12-19% when fed to diabetic rats. The component is chiro-inositol, a substance found to have a significant role in glucose metabolism and cell signaling.
Allergies
Buckwheat contains the flavonoids quercetin and rutin which are potent anti-inflammatory agents with anti-histamine-like action may reduce typical hay fever and other allergic reactions.
Selection/ Storage
Always buy from a sealed container. Keep airtight in a cool place. Buckwheat can last 1 year. The flour will last a few months if stored properly.
How to cook prepare
It can be sprouted from hard young seeds. The indigestible coat drops off after sprouting. For porridge rinse buckwheat – use 1 part of buckwheat to 2 parts of water – cook for 20 minutes.
Buckwheat and brown rice flour make a great pancakes mix – 50:50. (Add egg and water or milk to desired consistency.) Cinnamon can be added for flavour.
Add cooked buckwheat to soups or stews, cooked chicken. For a salad, cook buckwheat and add peas, pumpkin seeds and spring onions. Then add a dressing with tamari, garlic, lemon juice and olive oil.
Energetics of buckwheat
Neutral, thermal nature, sweet flavour; cleans and strengthens the intestines. Avoid it if heat signs are present – fever, red complexion and high blood pressure.
Oats – Avena Sativa
Oats are traditionally used as a sedative and to restore the nervous system. Oats come from Asia – from the wild red oat plant cultivated for 2000 years.
History of use
Before being used as a food it was a medicine. It is a dietary staple in Europe. They were introduced to America in the 17th Century by the first Scottish settlers. The largest producers of oats are the U.S., Germany, Poland and Finland. Oats can survive in poor soil where other cereal crops may not. Oats do contain gluten but in much smaller amounts than wheat, rye and barley. Some people with celiac disease can tolerate oats.
Processing
Like barley the outer hull is tough and hard and needs to be removed before consumption. Hulled oats are also known as Groats- These still retain the bran layer after de- hulling which protects nutrients and permits sprouting. It is cut into 4 pieces before rolling to make steel cut oats or quick rolled oats. Opening the seed this way allows oxidation of some nutrients.
Oats: Steaming groats first destroys the enzymes which cause rancidity – this is done to give rolled oats their long storage capacity and to retain freshness.
Groats are unflattened kernels used for breakfast cereal and stuffing.
Oats need to be soaked and preferably cooked as they contain phytic acid which blocks mineral absorption.
Muesli which we often think of as healthy can block mineral absorption unless it is soaked in water or yoghurt like traditional Bircher muesli
Whole oats are unprocessed.
Oatbran is a fantastic soluble fibre which binds toxins and cholesterol. It needs to be mixed with boiling water to emulsify but it doesn’t need to be cooked. Oatbran can be mixed with porridge had on it’s own with nuts and seeds or made into muffins.
Oat bran can be added into pancakes or oat biscuits. It is very useful for constipation and is not an irritant like wheatbran can be.
Oat flour is used in baking and is sometimes combined with wheat or gluten rich flour when making breads.
Storage of Oats
Whole or rolled oats store reasonably well when protected from light/ air and kept dry. Rancidity can occur when bought in bulk from bins which let in light and air. Where there is a higher turnover it’s safer. Oats keep about two months.
Nutritional profile
High in B complex vitamins
High in B1 (not lost in milling)
B2 – small loss when cooking.
High in fibre, selenium, iron, phosphorus and magnesium.
Oats have 4 times as much fatty acids as wheat. It is very high in soluble fibre though it has more calories than wheat.
Benefits and Therapeutics of Oats
Lowering cholesterol: clinical trials have shown repeatedly that the soluble fibre in oat bran (mainly beta glucan) bind cholesterol preventing its absorption.
Several clinical trials have shown a marked reduction in total and LDL cholesterol using oat based cereals (Saltzman et al 2001)
One bowl of oatmeal or 3g daily of soluble oatbran fibre will lower blood lipid profiles.
In 2003 the Archive of Internal Medicine reported a study on 10,000 American adults showing people who ate dietary fibre, including oats, had 12% less cholesterol and 11% less cardiovascular disease. Oats can reduce the need for antihypertensive drugs and reduce systolic B/P (Salzma, et al).
Appetite satiety
New York Obesity Research Centre at St. Luke’s hospital compared appetites of its patients for lunch after having breakfast cereals differing in their fibre content but with the same calories. Would this effect food intake at lunchtime?
The oatmeal eaters had lower hunger rating both at one and a half hours after breakfast and at three hours after breakfast. These oat eaters also ate less food at lunch time than the cornflake eaters.
Effect on glycaemic response – Betaglucans in oats are thought to slow stomach emptying and increase viscosity of food in the small intestine resulting in delayed glucose absorption ( Pins et al 2002)
Anti Cancer properties – Oats contains Selenium (powerful antioxidant), a cofactor in glutathione peroxidase and an important free radical scavenger.
Cooking
Soak overnight to reduce cooking time. Soaking reduces phytate levels. 2 parts water 1 part oats cook 5-10 minutes (steel cut oats take longer). Groats require more time and water. Unsulphured fruit can be added instead of a sweetener to porridge. Oats can be cooked with rice milk. In Scotland they are served with butter and salt. They are often eaten with stewed fruit, maple syrup or rice syrup. Groats can be added to savoury dishes like barley to thicken soups and stews. Oats can be cooked like couscous and served with meat.
Michele is a Naturopath and Lecturer at A.C.N.M. In her practice she has a focus on detoxification and colonics. Michele also runs classes in Hypnobirthing and Indian head Massage. |
