Composition, calorie content and useful properties of green buckwheat flour. Does the product have contraindications? How to make flour yourself?
Green buckwheat flour is ground cereal grains, which, in turn, differs from the classic minimal processing. Green buckwheat is called "live", since its processing includes only the removal of fruit shells, while the classic unground is also subjected to steaming. Thus, green buckwheat, like flour made from it, retains a greater amount of useful components. Baking from it is a great alternative to the classic. In addition to the best vitamin and mineral composition, this flour does not contain gluten and can be recommended for people with celiac disease - gluten intolerance. Although, it is worth noting that baked goods made from buckwheat flour have a characteristic taste, and therefore not everyone likes it in their pure form, in this case, recipes from green buckwheat flour and one or more others will help out to create the optimal taste.
Composition and calorie content of green buckwheat flour
In the photo, green buckwheat flour
Of course, like any other flour, a green buckwheat product does not differ in low energy value, however, a rich vitamin and mineral composition in this case compensates for this deficiency.
The calorie content of green buckwheat flour is 310 kcal per 100 g, of which
- Proteins - 12.6 g;
- Fat - 3, 3 g;
- Carbohydrates - 62 g;
- Dietary fiber - 1, 3 g;
- Water - 14 g.
The vitamin and mineral composition of green buckwheat is very rich: cereals contain a large amount of B vitamins, vitamin E, PP, magnesium, potassium, iron, manganese.
Vitamins per 100 g
- Vitamin A, RE - 6 μg;
- Vitamin B1, thiamine - 0.4 mg
- Vitamin B2, riboflavin - 0.2 mg;
- Vitamin B6, pyridoxine - 0.4 mg;
- Vitamin B9, folate - 32 mcg;
- Vitamin B12, cobalamin - 1 mcg;
- Vitamin E, alpha-tocopherol - 6, 7 mg;
- Vitamin PP, NE - 4.2 mg.
Macronutrients per 100 g
- Potassium - 380 mg;
- Calcium - 21 mg;
- Silicon - 81 mg;
- Magnesium - 200 mg;
- Sodium - 3 mg;
- Sulfur - 88 mg;
- Phosphorus - 296 mg;
- Chlorine - 34 g.
Microelements per 100 g
- Iron - 6, 7 mg;
- Iodine - 3.3 mcg;
- Cobalt - 3.1 mcg;
- Manganese - 1.56 mg;
- Copper - 640 mcg;
- Molybdenum - 34.4 mcg;
- Fluorine - 23 mcg;
- Chromium - 4 mcg;
- Zinc - 2.05 mg
Also, green buckwheat is rich in amino acids, it is one of the few plant sources that can boast that 100 g of the product contains the daily requirement of all essential amino acids. In addition, cereals are rich in phytosterols, fiber, antioxidants, flavonoids, etc.
Green buckwheat flour can be bought in a factory form, or you can cook it yourself. It should be noted that in the context of the preservation of useful properties, the latter method is more advantageous, since part of the vitamins and minerals is destroyed not only during the grinding process, but also during storage. Whole groats retain their properties better than milled ones.
Thus, if you bought whole cereals and grind them yourself just before baking, you can say that the composition of green buckwheat flour is almost as rich as that of the cereal itself.
Useful properties of green buckwheat flour
The rich chemical composition provides a wide range of useful properties of the product. The benefits of green buckwheat flour begin with the banal ability to saturate well and close the issue for a long time with the desire to have a snack and ends with a beneficial effect on the nervous, cardiovascular and other important systems, the correct operation of which is extremely important for our health.
The benefits of green buckwheat flour:
- Source of amino acids … Baking from this product is an excellent alternative to dubious protein shakes; you can make smoothies on its basis using superfoods - berries, seeds and herbs. As a result, after a workout, you will not only be well fed with easily digestible protein, preventing muscle breakdown, but also receive a huge variety of useful substances.
- Positive effect on metabolic processes … Green buckwheat flour is an assistant not only for those who want to build muscle, but also for those who are trying to lose weight. Baking from it is great for filling: add a couple of slices of green buckwheat bread to dinner, and you will feel it. In addition, flour is very rich in B vitamins, which are the main metabolic vitamins that help speed up the metabolism. Finally, it is important to note the fiber content in the composition of the product, which has a positive effect on intestinal motility and contributes to the timely cleansing of the body of toxins and toxins, which also often interfere with weight loss during delay.
- Antioxidant effect … Green buckwheat flour is rich in antioxidants. It is important to understand the role of these substances. They are able to restrain the number of free radicals, which, in turn, in excess, increase the likelihood of developing various kinds of diseases, including cancer. In addition, free radicals are a provocateur of aging processes.
- Beneficial effect on the cardiovascular system … Green buckwheat flour is rich in potassium and magnesium - two of the most important minerals for the heart muscle. In addition, the product is able to remove excess cholesterol from the body, thereby preventing the likelihood of thrombosis and clogged arteries. Finally, green buckwheat flour has a positive effect on blood pressure.
- Improving the functioning of the nervous system … B vitamins play two important roles: they influence metabolic processes and support the normal functioning of the nervous system. Therefore, a slice of green buckwheat bread for lunch will increase not only the level of satiety, but also the mood. In addition, with regular use, this product is able to "cure" stress, depression, and insomnia.
- Positive effects on the reproductive system and men's health … An important role in this matter is played by the content of vitamin E in the product in a large amount. Also, flour contains phytosterols, in particular, beta-sitosterol - an essential element for the normal functioning of the female reproductive system and maintaining male health.
- Improving the condition of skin, hair, nails … Vitamin E is also called the vitamin of female beauty, it performs the main function of maintaining the health of the skin, making it more elastic and elastic. The high content of minerals in the composition simply cannot but have a positive effect on the quality of hair and nails.
- Prevention of anemia … Buckwheat is a well-known "iron" product, which, again, is more important for women, since it is the female half of humanity who is more likely to suffer from anemia. Due to monthly blood loss, a woman loses iron, and it is very important to replenish it. Green buckwheat baked goods are an excellent prevention of iron deficiency.
Buckwheat flour is useful not only for women, do not forget about its amino acid composition, which helps to maintain and build muscle. So the benefits of the product are universal for both the strong and the beautiful half of humanity.
Contraindications and harm of green buckwheat flour
Not a single product can be unconditionally harmful or useful: green buckwheat flour has its own contraindications. First of all, it should be said that 100 g of the product contains about 50% of the daily dose of purine bases. A healthy person should not be afraid of this, but it is important for patients with gout to take this fact into account.
Oxalic acid in 100 g of buckwheat flour is about 35%, this, again, should not worry a healthy person, but people with kidney disease should take this information responsibly.
Finally, it should be said that buckwheat is capable of accumulating the toxic element of strontium during its growth, and therefore, when purchasing cereals, it is great to take a pack marked "organic" - this is a guarantee not only that fertilizers were not used during cultivation, but also that the soil where the plant was cultivated,does not contain a large amount of toxic components.
If a person has never tasted green buckwheat before, then baked goods made from buckwheat flour should also be tried with caution for the first time. Pregnant women, lactating women, young children and allergy sufferers should be especially careful. However, even if the product did not cause negative symptoms, these population groups (except for allergy sufferers) are advised to limit their consumption.
A similar recommendation applies to hypotensive patients (the product lowers blood pressure), people with gastrointestinal diseases. However, it should be said that in the presence of any disease that involves a therapeutic diet, it is imperative to consult a doctor before introducing flour into the diet.
As you can see, there is a fine line between the benefits and harms of green buckwheat flour, and therefore it is imperative to take into account not only the beneficial properties of the product, but also contraindications.
Note! Since green buckwheat is less processed, it also has a shorter shelf life - be sure to pay attention to this.
How to make green buckwheat flour?
So, we have already decided that green buckwheat flour, made on our own, is more useful than store-bought flour, and therefore it is imperative to consider the issue of its preparation, especially since this process is very simple.
How to make green buckwheat flour
- Put the groats in a bowl, cover with water, soak for a day - periodically change the water and rinse it.
- After a day, it is important to rinse the product especially thoroughly.
- Now buckwheat needs to be dried, it all depends on whether you have one or another technique, if you have a dryer or dehydrator, it is ideal to do the procedure with them, simply by installing the desired program, otherwise first leave the buckwheat to dry overnight in natural conditions, decomposing it on a cotton cloth, and then dry in the oven at 180 degrees for 15-20 minutes.
- It remains to put the cereal in a coffee grinder and grind.
- Ideally, sift the resulting flour as a final step. Now you can start baking.
In fact, the pre-soaking process is optional, but it helps to increase the absorption of vitamins and minerals from flour, as well as minimize the effect of so-called antinutrients (substances found in any cereal), which, on the contrary, interfere with the absorption of vitamins and minerals.
Note! Do not cook green buckwheat flour for future use, the fresher it is, the healthier it is.
Interesting facts about green buckwheat flour
The most popular buckwheat flour baked goods are bread. Also, other unsweetened products are often prepared from it - noodles, dough for dumplings, etc. The thing is that in unsweetened products, pronounced buckwheat notes sound the most harmonious, but lovers of the taste of cereals prepare sweet dishes on its basis - pancakes, cookies, rolls and even cake cakes.
Green buckwheat flour is one of the most popular healthy lifestyle in the world. There are recipes that allow you to make bread from it with sauerkraut sourdough. Such bread is a real storehouse of benefits.
In contrast to processed buckwheat flour, green buckwheat flour contains special sticky substances that allow baked goods to be fluffy and dense. Therefore, if you want to cook something from buckwheat flour, be sure to use the "green" one.
It is best suited for shortcrust pastry, but it also makes good biscuits and bun dough.
It is worth noting that green buckwheat flour is good not only for baking, for example, it can be added to smoothies or soup.
What is green buckwheat flour - watch the video:
Green buckwheat flour is an excellent alternative to the wheat flour we are all used to, and the point is not only the absence of gluten in it, but also the fact that it contains much more nutrients. Of course, baked goods from it have a characteristic taste, but even just mixing it with any other, you will increase the benefits of the final product without feeling the pronounced taste of buckwheat. However, keep in mind that this product also has contraindications, and it is important to familiarize yourself with them before using.