What about Buckwheat Grouts-Myths and Truth about Buckwheat

Wel­come to the Evo­lu­tion Well­ness and Nutri­tion blog by Dhyan­jot: HHC, CYT
Detox Cleanse Spe­cial­ist, Holis­tic Health Coach, and Cer­ti­fied Yoga Teacher
For more infor­ma­tion go to www.jotyoga.com
http://evolutionwellness.metagenics.com/store

I wanted to give you some great infor­ma­tion about the gluten free easy to digest buck­wheat grouts.  It can be sprouted and added to you break­fast cereal.  It is a fruit seed and not a grain with actu­ally no wheat.  How awe­some is that!  It is part of the cleanse cereal.  Add some soaked chopped wal­nuts and almonds with approved fruits, fresh almond milk with a touch of maple syrup makes for an amaz­ing break­fast.  If you want some­thing even more fill­ing and sus­tain­ing add a cou­ple of table­spoons of sprouted mung beans.  What a great way to ground if you are feel­ing a lit­tle too airy and ungrounded.  Check out some of the health ben­e­fits that I pulled from the whfoods.org.   Those that have jumped on the fad “Paleo Diet” should con­sider buck­wheat grouts.  Grains and fiber are a big part of our world and have many essen­tial nutri­ents for sus­tain­able healthy liv­ing.  Choos­ing the right grains, when to eat those grains and eat­ing the cor­rect por­tion is of the utmost impor­tance and can be very ben­e­fi­cial to a diet high in ani­mal meat prod­ucts.  Buck­wheat helps main­tain a healthy gall­blad­der which is very impor­tant for meat eaters.

What is Buck­wheat Grouts:

While many peo­ple think that buck­wheat is a cereal grain, it is actu­ally a fruit seed that is related to rhubarb and sor­rel.  Com­mon and tar­tary buck­wheat are the vari­eties that are pop­u­lar in the United States. Its name is sup­pos­edly derived from the Dutch word bock­weit, which means “beech wheat,” reflect­ing buckwheat’s beechnut-like shape and its wheat-like char­ac­ter­is­tics. Buck­wheat flow­ers are very fra­grant and are attrac­tive to bees that use them to pro­duce a spe­cial, strongly fla­vored, dark honey.

While buck­wheat is of sim­i­lar size to wheat ker­nels, it fea­tures a unique tri­an­gu­lar shape. In order to be edi­ble, the outer hull must be removed, a process that requires spe­cial milling equip­ment due to its unusual shape. Buck­wheat is sold either unroasted or roasted, the lat­ter often­times called “kasha,” from which a tra­di­tional Euro­pean dish is made. Unroasted buck­wheat has a soft, sub­tle fla­vor, while roasted buck­wheat has more of an earthy, nutty taste. Its color ranges from tannish-pink to brown. Buck­wheat is often served as a rice alter­na­tive or porridge.

Buck­wheat is also ground into flour, avail­able in either light or dark forms, with the darker vari­ety being more nutri­tious. Since buck­wheat does not con­tain gluten, it is often mixed with some type of gluten-containing flour (such as wheat) for bak­ing. In the United States, buck­wheat flour is often used to make buck­wheat pan­cakes, a real delight, espe­cially for those aller­gic to wheat.
His­tory

Buck­wheat is native to North­ern Europe as well as Asia. From the 10th through the 13th cen­tury, it was widely cul­ti­vated in China. From there, it spread to Europe and Rus­sia in the 14th and 15th cen­turies, and was intro­duced in the United States by the Dutch dur­ing the 17th century.

Buck­wheat is widely pro­duced in Rus­sia and Poland, where it plays an impor­tant role in their tra­di­tional cuisines. Other coun­tries where buck­wheat is cul­ti­vated com­mer­cially include the United States, Canada, and France, the coun­try famous for its buck­wheat crepes.

Health Ben­e­fits
Car­dio­vas­cu­lar Sys­tem Health

Diets that con­tain buck­wheat have been linked to bal­anc­ing cho­les­terol and high blood pres­sure. The Yi peo­ple of China con­sume a diet high in buck­wheat (100 grams per day, about 3.5 ounces). When researchers tested blood lipids of 805 Yi Chi­nese, they found that buck­wheat intake was asso­ci­ated with lower total serum cho­les­terol, lower low-density lipopro­tein cho­les­terol (LDL, the form linked to car­dio­vas­cu­lar dis­ease), and a high ratio of HDL (health-promoting cho­les­terol) to total cholesterol.

Buckwheat’s ben­e­fi­cial effects are due in part to its rich sup­ply of flavonoids, par­tic­u­larly rutin. Flavonoids are phy­tonu­tri­ents that pro­tect against dis­ease by extend­ing the action of vit­a­min C and act­ing as antiox­i­dants. Buckwheat’s lipid-lowering activ­ity is largely due to rutin and other flavonoid com­pounds. These com­pounds help main­tain blood flow, keep platelets from clot­ting exces­sively (platelets are com­pounds in blood that, when trig­gered, clump together, thus pre­vent­ing exces­sive blood loss, and pro­tect LDL from free rad­i­cal oxi­da­tion into poten­tially harm­ful cho­les­terol oxides. All these actions help to pro­tect against heart disease.

Buck­wheat is also a good source of mag­ne­sium. This min­eral relaxes blood ves­sels, improv­ing blood flow and nutri­ent deliv­ery while low­er­ing blood pressure—the per­fect com­bi­na­tion for a healthy car­dio­vas­cu­lar system.

Bet­ter Blood Sugar Con­trol and A Low­ered Risk of Diabetes

The nutri­ents in buck­wheat may con­tribute to blood sugar con­trol. In a test that com­pared the effect on blood sugar of whole buck­wheat groats to bread made from refined wheat flour, buck­wheat groats sig­nif­i­cantly low­ered blood glu­cose and insulin responses. Whole buck­wheats also scored high­est on their abil­ity to sat­isfy hunger.

When researchers fol­lowed almost 36,000 women in Iowa dur­ing a six-year long study of the effects of whole grains and the inci­dence of dia­betes, they found that women who con­sumed an aver­age of 3 serv­ings of whole grains daily had a 21 per­cent lower risk of dia­betes com­pared to those who ate one serv­ing per week. Because buck­wheat is a good source of mag­ne­sium, it is also impor­tant to note that women who ate the most foods high in mag­ne­sium had a 24 per­cent lower risk of dia­betes com­pared to women who ate the least.

Buck­wheat and other whole grains are also rich sources of mag­ne­sium, a min­eral that acts as a co-factor for more than 300 enzymes, includ­ing enzymes involved in the body’s use of glu­cose and insulin secretion.

Helps Pre­vent Gallstones

Eat­ing foods high in insol­u­ble fiber, such as buck­wheat, can help women avoid gall­stones, shows a study pub­lished in the Amer­i­can Jour­nal of Gas­troen­terol­ogy.

Study­ing the over­all fiber intake and types of fiber con­sumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those con­sum­ing the most fiber over­all (both sol­u­ble and insol­u­ble) had a 13% lower risk of devel­op­ing gall­stones com­pared to women con­sum­ing the fewest fiber-rich foods.

Lig­nans Pro­tect against Heart Disease

One type of phy­tonu­tri­ent espe­cially abun­dant in whole grains such as buck­wheat are plant lig­nans, which are con­verted by friendly flora in our intestines into mam­malian lig­nans, includ­ing one called entero­lac­tone that is thought to pro­tect against breast and other hormone-dependent can­cers as well as heart dis­ease. When blood lev­els of entero­lac­tone were mea­sured in 857 post­menopausal women in a Dan­ish study pub­lished in the Jour­nal of Nutri­tion, women eat­ing the most whole grains were found to have sig­nif­i­cantly higher blood lev­els of this pro­tec­tive lig­nan. Women who ate more cab­bage and leafy veg­eta­bles also had higher entero­lac­tone levels.

Sig­nif­i­cant Car­dio­vas­cu­lar Ben­e­fits for Post­menopausal Women

Eat­ing a serv­ing of whole grains, such as buck­wheat, at least 6 times each week is an espe­cially good idea for post­menopausal women with high cho­les­terol, high blood pres­sure or other signs of car­dio­vas­cu­lar dis­ease (CVD).

A 3-year prospec­tive study of over 220 post­menopausal women with CVD, pub­lished in the Amer­i­can Heart Jour­nal, shows that those eat­ing at least 6 serv­ings of whole grains each week expe­ri­enced both:

  • Slowed pro­gres­sion of ath­er­o­scle­ro­sis, the build-up of plaque that nar­rows the ves­sels through which blood flows, and
  • Less pro­gres­sion in steno­sis, the nar­row­ing of the diam­e­ter of arte­r­ial passageways.

The women’s intake of fiber from fruits, veg­eta­bles and refined grains was not asso­ci­ated with a less­en­ing in CVD progression.

Fiber from Whole Grains and Fruit Pro­tec­tive against Breast Cancer

When researchers looked at how much fiber 35,972 par­tic­i­pants in the UK Women’s Cohort Study ate, they found a diet rich in fiber from whole grains, such as buck­wheat, and fruit offered sig­nif­i­cant pro­tec­tion against breast can­cer for pre-menopausal women. (Cade JE, Bur­ley VJ, et al., Inter­na­tional Jour­nal of Epi­demi­ol­ogy).

Pre-menopausal women eat­ing the most fiber (>30 grams daily) more than halved their risk of devel­op­ing breast can­cer, enjoy­ing a 52% lower risk of breast can­cer com­pared to women whose diets sup­plied the least fiber (<20 grams/day).

Fiber sup­plied by whole grains offered the most pro­tec­tion. Pre-menopausal women eat­ing the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast can­cer, com­pared to those with the low­est whole grain fiber intake (4 g or less per day).

Fiber from fruit was also pro­tec­tive. Pre-menopausal women whose diets sup­plied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast can­cer, com­pared to those with the low­est fruit fiber intake (2 g or less per day).

Meta-analysis Explains Whole Grains’ Health Benefits

In many stud­ies, eat­ing whole grains, such as buck­wheat, has been linked to pro­tec­tion against ath­er­o­scle­ro­sis, ischemic stroke, dia­betes, insulin resis­tance, obe­sity, and pre­ma­ture death. A new study and accom­pa­ny­ing edi­to­r­ial, pub­lished in the Amer­i­can Jour­nal of Clin­i­cal Nutri­tion explains the likely rea­sons behind these find­ings and rec­om­mends at least 3 serv­ings of whole grains should be eaten daily.

Whole grains are con­cen­trated sources of fiber. In this meta-analysis of 7 stud­ies includ­ing more than 150,000 per­sons, those whose diets pro­vided the high­est dietary fiber intake had a 29% lower risk of car­dio­vas­cu­lar dis­ease com­pared to those with the low­est fiber intake.

But it’s not just fiber’s abil­ity to serve as a bulk­ing agent that is respon­si­ble for its ben­e­fi­cial effects as a com­po­nent of whole grains. Wheat bran, for exam­ple, which con­sti­tutes 15% of most whole-grain wheat ker­nels but is vir­tu­ally non-existent in refined wheat flour, is rich in min­er­als, antiox­i­dants, lig­nans, and other phytonutrients—as well as in fiber.

In addi­tion to the matrix of nutri­ents in their dietary fibers, the whole-grain arse­nal includes a wide vari­ety of addi­tional nutri­ents and phy­tonu­tri­ents that reduce the risk of car­dio­vas­cu­lar dis­ease. Com­pounds in whole grains that have cholesterol-lowering effects include polyun­sat­u­rated fatty acids, oligosac­cha­rides, plant sterols and stanols, and saponins.

Whole grains are also impor­tant dietary sources of water-soluble, fat-soluble, and insol­u­ble antiox­i­dants. The long list of cereal antiox­i­dants includes vit­a­min E, tocotrieonols, sele­nium, phe­no­lic acids, and phytic acid. These mul­ti­func­tional antiox­i­dants come in immediate-release to slow-release forms and thus are avail­able through­out the gas­troin­testi­nal tract over a long period after being consumed.

The high antiox­i­dant capac­ity of wheat bran, for exam­ple, is 20-fold that of refined wheat flour (endosperm). Although the role of antiox­i­dant sup­ple­ments in pro­tect­ing against car­dio­vas­cu­lar dis­ease has been ques­tioned, prospec­tive pop­u­la­tion stud­ies con­sis­tently sug­gest that when con­sumed in whole foods, antiox­i­dants are asso­ci­ated with sig­nif­i­cant pro­tec­tion against car­dio­vas­cu­lar dis­ease. Because free rad­i­cal dam­age to cho­les­terol appears to con­tribute sig­nif­i­cantly to the devel­op­ment of ath­er­o­scle­ro­sis, the broad range of antiox­i­dant activ­i­ties from the phy­tonu­tri­ents abun­dant in whole-grains is thought to play a strong role in their cardio-protective effects.

Like soy­beans, whole grains are good sources of phy­toe­stro­gens, plant com­pounds that may affect blood cho­les­terol lev­els, blood ves­sel elas­tic­ity, bone metab­o­lism, and many other cel­lu­lar meta­bolic processes.

Whole grains are rich sources of lig­nans that are con­verted by the human gut to entero­lac­tone and entero­di­ole. In stud­ies of Finnish men, blood lev­els of entero­lac­tone have been found to have an inverse rela­tion not just to cardiovascular-related death, but to all causes of death, which sug­gests that the plant lig­nans in whole grains may play an impor­tant role in their pro­tec­tive effects.

Lower insulin lev­els may also con­tribute to the pro­tec­tive effects of whole grains. In many per­sons, the risks of ath­er­o­scle­rotic car­dio­vas­cu­lar dis­ease, dia­betes, and obe­sity are linked to insulin resis­tance. Higher intakes of whole grains are asso­ci­ated with increased sen­si­tiv­ity to insulin in pop­u­la­tion stud­ies and clin­i­cal tri­als. Why? Because whole grains improve insulin sen­si­tiv­ity by low­er­ing the glycemic index of the diet while increas­ing its con­tent of fiber, mag­ne­sium, and vit­a­min E.

The whole ker­nel of truth: as part of your healthy way of eat­ing, whole grains, such as buck­wheat, can sig­nif­i­cantly lower your risk of car­dio­vas­cu­lar dis­ease, obe­sity and type 2 diabetes.

How to Select and Store:

Just as with any other food that you may pur­chase in the bulk sec­tion, make sure that the bins con­tain­ing the buck­wheat are cov­ered and that the store has a good prod­uct turnover to ensure its max­i­mal fresh­ness. Whether pur­chas­ing buck­wheat in bulk or in a pack­aged con­tainer, make sure there is no evi­dence of moisture.

Place buck­wheat in an air­tight con­tainer and store in a cool dry place. Buck­wheat flour should be always stored in the refrig­er­a­tor, while other buck­wheat prod­ucts should be kept refrig­er­ated if you live in a warm cli­mate or dur­ing peri­ods of warmer weather. Stored prop­erly, whole buck­wheat can last up to one year, while the flour will keep fresh for sev­eral months.

Tips for Prepar­ing Buckwheat

Like all grains, buck­wheat should be rinsed thor­oughly under run­ning water before cook­ing, and any dirt or debris should be removed. After rins­ing, add one part buck­wheat to two parts boil­ing water or broth. After the liq­uid has returned to a boil, turn down the heat, cover and sim­mer for about 30 minutes.

A Few Quick Serv­ing Ideas

  • Com­bine buck­wheat flour with whole wheat flour to make deli­cious breads, muffins and pancakes.
  • Cook up a pot of buck­wheat for a change of pace from hot oat­meal as a deli­cious hearty break­fast cereal.
  • Add cooked buck­wheat to soups or stews to give them a hardier fla­vor and deeper texture.
  • Add chopped chicken, gar­den peas, pump­kin seeds and scal­lions to cooked and cooled buck­wheat for a delight­ful lunch or din­ner salad.Indi­vid­ual Concerns

Buck­wheat can be safely eaten by peo­ple who have celiac dis­ease as it does not con­tain gluten. Buck­wheat can be a good sub­sti­tute for wheat, oats, rye and bar­ley in a gluten-free diet.

Nutri­tional Profile

Buck­wheat is a very good source of man­ganese and a good source of cop­per, mag­ne­sium, ‚dietary fiber, and phos­pho­rus. Buck­wheat con­tains two flavonoids with sig­nif­i­cant health-promoting actions: rutin and quercitin. The pro­tein in buck­wheat is a high qual­ity pro­tein, con­tain­ing all eight essen­tial amino acids, includ­ing lysine.

This great food is part of the break­fast cereal in my Evo­lu­tion Cleanse.  It is so easy to digest, it is sus­tain­ing, and it soaks beau­ti­fully.  The best part is that it is fairly neu­tral in taste and goes so well with so many things mak­ing it a great base for a break­fast cereal.

I hope you are enjoy­ing your cereal.  Sprin­kle a lit­tle ground Acai on top of your cereal with a lit­tle ground hemp, chopped wal­nuts and berries.  Now tell me that is not a deli­cious cereal that you can have all year long.  What a great way to honor your­self in health each morn­ing. Enjoy!

For more infor­ma­tion and for nutri­tional coun­sel­ing go to www.jotyoga.com

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