Many are accustomed to seeing the familiar brown buckwheat on the table, and not every health enthusiast knows about the existence of green buckwheat and its differences from the regular one. In fact, they are the same crop; the differences lie in the processing methods of the harvested grains.
The Secret Lies in Routine
The shell of buckwheat grains contains vitamin P — rutin, which protects vitamin C from destruction due to oxidative processes. It helps to boost immunity against viruses and infections, supports the health of capillary walls, and improves blood circulation.
Unlike brown buckwheat, green buckwheat is not dried or steamed before processing. Heat treatment at a temperature of 150° C for 10 minutes reduces the rutin content by about 20%, making green buckwheat slightly more beneficial than brown.
Green or Brown Buckwheat: Which to Choose
1. Nutritional Value
In terms of other nutritional characteristics, both types of buckwheat are roughly equivalent, but green buckwheat, which undergoes less processing, retains more vitamins and trace elements. A breakfast of 200 g of buckwheat will provide you with about 32% of the daily protein requirement, 6% of fats, and 48% of carbohydrates.
In 100 g of buckwheat, there is 32% of the daily requirement for vitamin B3, 27% for vitamin B6, and 25% for vitamin B5. Other vitamins in this group are also present in amounts ranging from 10% to 20% of the daily requirement. Compared to most other grains, buckwheat generally contains higher levels of vitamins B1, B2, and B3.
Buckwheat has a rich mineral composition: in 100 g, there is 70% of the daily requirement for manganese, 69% for copper, 55% for magnesium, 50% for iron, 45% for phosphorus, and 22% for zinc. Compared to other cereals, buckwheat leads in manganese, copper, and zinc content.
2. Fiber
Dietary fiber is essential for the normal functioning of the gastrointestinal tract. Consuming just 200 g of buckwheat almost completely satisfies the daily fiber requirement.
Buckwheat fiber is unique in that it does not contain phytic acid, which reduces the absorption of magnesium, calcium, zinc, and other minerals. Most of the fiber is soluble, which helps lower cholesterol levels in the blood and reduces the risk of ischemic heart disease and glycemia.
3. The Gluten Myth
Contrary to popular belief, neither green nor brown buckwheat contains gluten, making it suitable for people with gluten intolerance. The proteins found in buckwheat are of high quality and have a balanced amino acid profile. For example, buckwheat contains significantly more lysine than other grains.
As for taste, many claim that green buckwheat has a more delicate flavor and pleasant aroma, but it cooks faster and can turn mushy. The choice between the two types of buckwheat is yours, but it is definitely worth trying green buckwheat.
Source: mediasole
