How many carbohydrates are in buckwheat?
The carbohydrate content in buckwheat is about 70 g per 100 g of dry cereal - however, despite the fact that this is quite typical for most cereals, buckwheat carbohydrates are fundamentally different from rice carbohydrates. Since buckwheat has a low glycemic index , it gives its energy to the body more slowly, without causing a sharp increase in blood sugar and is suitable for diabetics.
Another advantage of buckwheat for health is the profile of its constituent proteins. 100 g of cereal before cooking contains about 13 g of protein - which is superior to rice, semolina, wheat, pearl barley and other cereals. In addition, the proteins contained in buckwheat have a complete profile of essential amino acids - this is especially important when following a diet for weight loss or vegetarianism.
Buckwheat also contains phytonutrients - they are able to influence the synthesis of insulin in the body, normalizing metabolic processes and helping to fight excess weight and type 2 diabetes. At the same time, green buckwheat is a natural state of buckwheat. Unlike brown buckwheat, it is not subjected to preliminary heat treatment (in particular, steaming and frying).
Buckwheat comparison table with other cereals
Recall that buckwheat is not a cereal crop at all (like wheat, rice or corn), but, in fact, buckwheat flower seeds. Buckwheat is a pseudo-cereal, the same as quinoa and amaranto. At the same time, the key difference between buckwheat is that its protein does not contain gluten - unlike the aforementioned wheat. In addition, buckwheat is rich in natural antioxidants, rare for other cereals.
|Lentils||25.8 g||1.1 g||60 g||353 kcal|
|Oat groats||17 g||7 g||66 g||389 kcal|
|Buckwheat||13 g||3.4 g||72 g||343 kcal|
|Wheat groats||12.8 g||0.6 g||77.4 g||376 kcal|
|Semolina||11.3 g||0.7 g||73.3 g||326 kcal|
|Barley grits||10.4 g||1.3 g||72 g||322 kcal|
|Pearl barley||10 g||1.2 g||78 g||352 kcal|
|Corn grits||8.3 g||1.2 g||75 g||325 kcal|
|Rice (brown)||8 g||3 g||77 g||370 kcal|
|Rice (White)||7 g||0.7 g||80 g||365 kcal|
Buckwheat Carbohydrate Content
It can be seen from the table that the carbohydrate content in buckwheat and in most other cereals is almost the same. In a real situation, the difference is even smaller, since the final carbohydrate content in buckwheat largely depends on the conditions of its cultivation and the method of cooking buckwheat porridge - if you soak and rinse the cereal before cooking, some carbohydrates are washed out.
Buckwheat glycemic index is average - about 45-60 units, depending on the size of the portion consumed and the degree of boiling (or preliminary roasting) of the cereal. The fiber content in buckwheat is about 10 g per 100 g. In addition, approximately 30% of the total mass of dry buckwheat is accounted for by amylose (a type of starch with a slow assimilation rate).
Carbohydrate content per 100 g dry cereal
|Total carbohydrate||Of which fiber||Amylose Content||Glycemic index|
|Lentils||60 g||30.5 g||thirty%||20-25|
|Oat groats||66 g||10.6 g||thirty%||50-60|
|Buckwheat grain||72 g||10 g||thirty%||45-60|
|Wheat groats||77.4 g||5 g||26%||45-60|
|Semolina||73.3 g||4 g||24%||45-60|
|Barley grits||72 g||14 g||24%||25-30|
|Pearl barley||78 g||16 g||27%||25-30|
|Corn grits||75 g||4 g||28%||60-70|
|Rice (brown)||77 g||3.5 g||24%||35-40|
|Rice (White)||80 g||1.3 g||20%||60-80|
How much protein is in buckwheat?
100 g of dry buckwheat contains about 13 g of protein. Although this figure is higher than in rice, buckwheat is still not a leader in the total amount of protein - in lentils it contains almost two more. Separately, we recall that part of the protein of wheat is gluten, which is practically not digested by humans and can cause food allergies. There is no gluten in buckwheat.
The main difference between buckwheat protein and the protein of other cereals and cereals is its unique composition and the presence of amino acids (protein constituents), usually found in meat and dairy products, and not in plants. Buckwheat contains three of the eight most important essential amino acids for the proper functioning of human metabolism - lysine, threonine and tryptophan.
The Importance of Essential Amino Acids
The amino acid lysine contained in buckwheat is involved in the formation of collagen , a structural element for the restoration of damaged body tissues - from the skin to the internal organs. Lysine deficiency negatively affects protein synthesis, leads to fatigue and general weakness, as well as to a decrease in muscle mass (especially when dieting).
Another amino acid contained in buckwheat, threonine, is needed to maintain the effective functioning of muscles and their growth after strength training, as well as for the synthesis of immune proteins and digestive enzymes. The third important amino acid, tryptophan, is necessary for the synthesis of serotonin - studies suggest that tryptophan deficiency can lead to the development of depression.
Buckwheat Health Benefits
Buckwheat is extremely rich in microminerals - 100 g of dry buckwheat contains 80% of the daily norm of manganese, 55% of the norm of magnesium, 32% of phosphorus, 31% of copper, 16% of zinc, 14% of iron , 12% of selenium, 9% of potassium and 2% calcium¹ . It also contains vitamin P (rutin), which improves blood circulation, strengthens capillaries and enhances the body's ability to absorb iodine .
Green buckwheat is especially rich in antioxidants and vitamins - unlike “ordinary” buckwheat, fried before the cooking process (it is sold in Russian stores in this form), green buckwheat is not exposed to heat. Most types of organic buckwheat are precisely buckwheat without roasting. Boil green buckwheat you need a little more than fried.
The effect of buckwheat on blood sugar
Scientific evidence suggests that the phytonutrient chyroinositol contained in buckwheat improves overall body sensitivity to insulin². With the regular presence of this substance in the diet, the body begins to better use the energy of carbohydrates and simple sugars, using their calories for the needs of everyday metabolism, rather than sending them to fat stores.
In fact, regular consumption of buckwheat improves tissue sensitivity to insulin (it will be “harder” to store fat in the body), equalization of blood pressure and normalization of the level of free testosterone in the blood - which confirms the fact that the traditional recommendation of using buckwheat in diabetic and dietary nutrition is well-known to everyone.
Buckwheat is one of the leaders in the content of healthy carbohydrates and proteins. Despite the fact that the calorie content, glycemic index and the composition of basic vitamins in buckwheat groats are very close to all other cereals, none of them contains chiroinositol and vitamin P - phytonutrients that affect insulin levels and improve the body's energy use mechanisms from simple carbohydrates.
- Identification of galloylated propelargonidins and procyanidins in buckwheat grain, source
- Myo-inositol vs. D-chiro inositol in PCOS treatment, source
- Ovulatory and Metabolic Effects of d-Chiro-Inositol in the Polycystic Ovary Syndrome, source
- Buckwheat: Nutrition Facts, source