Buckwheat is a versatile and, importantly, very healthy side dish. It helps with weight loss, normalizes intestinal function, and reduces cholesterol levels. It is important to know when it is best to consume it and how to cook it properly.
There is likely buckwheat in your kitchen, as it is considered one of the most popular grains that people often stock up on. Buckwheat can be added to soups, cooked as a separate side dish, and it pairs well with meat, fish, and vegetable dishes, reports Doctorpiter.
“When it comes to healthy eating, buckwheat porridge often proves to be indispensable. This grain is slowly digested and has a low calorie content, which contributes to weight loss. I personally value this product very much,” shares Alexey Zhito.
Benefits of Buckwheat
Buckwheat is rich in valuable nutrients. It contains B vitamins, folic acid, iron, magnesium, phosphorus, zinc, and other minerals.
It helps lower levels of “bad” cholesterol in the blood and is also high in soluble fiber, which is beneficial for the body.
Additionally, the grain includes rutin, which strengthens blood vessel walls and prevents plaque formation.
Buckwheat normalizes intestinal function and helps relieve constipation due to its high fiber content.
This grain is a valuable source of antioxidants that protect the body's cells from free radicals and prevent the development of various diseases, including cardiovascular and oncological diseases.
Buckwheat also helps combat fatigue and strengthens the immune and nervous systems.
Moreover, it is beneficial for the brain, improving memory and concentration.
Cooking Rules for Buckwheat
There is one important rule to follow: to preserve all its beneficial properties, cook buckwheat for no more than twenty minutes. If you have a multicooker, it is better to use it: this way, you will definitely not overcook the grain.
“Consume buckwheat for breakfast, preferably without milk. Another option is to have it as a second course for lunch. Remember that portions should be small. Boiled chicken fillet or fish makes an ideal side dish for buckwheat,” recommends Alexey Zhito.
According to nutritionist Yulia Dmitrieva, it is better to soak buckwheat before cooking. Soak it overnight in room temperature water, so the grain will “cook through” and provide more benefits, retaining more vitamins, nutrients, and dietary fibers.
“If you still prefer to cook buckwheat, do not do it immediately after rinsing. It should be soaked in water for at least 30 minutes before cooking,” advises the nutritionist. “The advantage of this method is the reduction of phytic acid levels, which hinders the absorption of many vitamins and minerals.
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