Buckwheat groats


 Category: Cereal Grains & Pasta  Method: Roasted, Cooked

 Nutrition Highlights 


 Serving Size

 Calories

155


 Nutrient
% Daily Value*

  Total Fat 1.0 g
1 %

     MUFA 0.3 g

     PUFA 0.3 g

     Saturated Fat 0.2 g
1 %

  Sodium 6.7 mg
0 %

  Protein 5.7 g
11 %

  Total Carbohydrate 33 g
12 %

     Total Sugars 1.5 g

     Dietary Fiber 4.5 g   High
16 %

  Water 127 g

  Minerals --
     Calcium 12 mg
1 %

     Potassium 148 mg
3 %

     Zinc 1.0 mg
9 %

     Iron 1.3 mg
7 %

     Magnesium 86 mg   High
20 %

     Phosphorus 118 mg
9 %

     Copper 0.2 mg
27 %

     Manganese 0.7 mg   High
29 %

     Selenium 3.7 mcg
7 %

  Vitamins --
     Vitamin E 0.2 mg
1 %

     Vitamin K 3.2 mcg
3 %

     Niacin / B3 1.6 mg
10 %

     Pantothenic acid / B5 0.6 mg
12 %

     Vitamin B6 0.1 mg
8 %

     Thiamin / B1 0.07 mg
6 %

     Riboflavin / B2 0.07 mg
5 %

     Folate / B9 24 mcg
6 %


*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Carbohydrate 134 (86.5%)
 Protein 23 (14.7%)
 Fat 9.4 (6.1%)
Total 155 (100%)

 Serving: 1 cup [168g]


 Composition 
  Nutrient Weight g (%)
 Water 127 (75.6%)
 Carbohydrate 33 (19.9%)
 Protein 5.7 (3.4%)
 Fat 1.0 (0.6%)
 Ash 0.7 (0.4%)
Total 168 (100%)

 Serving: 1 cup [168g]


 Benefits 
  • High in magnesium which helps regulate blood pressure and is beneficial for heart health

  • High in fiber which aids digestion and makes you feel full for longer

  • High in manganese which helps the body form connective tissue, bones, and sex hormones

  • High in phosphorus which is important for bone health and cellular function

  • Gluten-free and high in protein, making it a good alternative for people with celiac disease or gluten sensitivity

 Risks 
  • High in carbohydrates and can spike blood sugar levels for some individuals

  • Contains gluten which may cause digestive issues for people with celiac disease or gluten sensitivity

  • Roasting may reduce some nutrients compared to raw or minimally processed buckwheat

  • Higher in oxalates which can potentially inhibit absorption of certain minerals like calcium and magnesium for some people

  • May cause an allergic reaction in individuals with a buckwheat allergy


 Additional Information 

Buckwheat groats, roasted, cooked, are a nutritious food that offers several health benefits. Buckwheat is a pseudocereal grain that is gluten-free, making it an excellent alternative for individuals with gluten sensitivities or celiac disease. These groats are the hulled seeds of the buckwheat plant, which are then roasted and cooked to enhance their flavor and texture. Let's delve into the primary and secondary attributes of buckwheat groats to understand their nutritional profile and potential risks.

Primary Attribute: Buckwheat groats are a good source of complex carbohydrates, providing a steady release of energy. They are also rich in dietary fiber, which aids in digestion, helps maintain bowel regularity, and contributes to a feeling of fullness, supporting healthy weight management. The fiber content in buckwheat groats can also help regulate blood sugar levels, making them a suitable choice for individuals with diabetes.

Secondary Attributes:
1. Protein: Buckwheat groats are a notable plant-based source of protein, containing all nine essential amino acids. Protein is essential for tissue repair, muscle growth, and the production of enzymes and hormones.
2. Vitamins and Minerals: Buckwheat groats contain various vitamins and minerals, including magnesium, manganese, phosphorus, copper, and niacin (vitamin B3). Magnesium plays a crucial role in bone health, energy production, and muscle function, while manganese supports antioxidant activity and collagen formation.
3. Antioxidants: Buckwheat groats contain antioxidants like rutin and quercetin, which help protect the body against oxidative stress and inflammation. These compounds have been associated with potential cardiovascular benefits and may aid in reducing the risk of chronic diseases.
4. Gluten-Free: As mentioned earlier, buckwheat groats are naturally gluten-free, making them a suitable choice for individuals with gluten intolerances or those following a gluten-free diet.

While buckwheat groats offer numerous nutritional benefits, it is essential to consider potential risks or precautions associated with their consumption. Here are a few points to keep in mind:

1. Oxalate Content: Buckwheat groats contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, it is advisable to moderate your intake of buckwheat groats and consult with a healthcare professional.

2. Allergy Potential: While buckwheat is not a common allergen, some individuals may still experience an allergic reaction. If you have a known allergy to buckwheat or related grains, it is crucial to avoid consuming buckwheat groats.

3. Phytic Acid: Buckwheat groats, like other whole grains, contain phytic acid, which can inhibit the absorption of certain minerals like iron and zinc. Soaking or fermenting buckwheat groats before cooking can help reduce phytic acid levels and enhance mineral absorption.

In conclusion, roasted and cooked buckwheat groats are a nutritious food choice, particularly for individuals seeking gluten-free alternatives or plant-based sources of protein. Their complex carbohydrates, fiber content, vitamins, minerals, and antioxidants contribute to overall health and well-being. However, individuals with specific health conditions, allergies, or concerns should exercise caution and consult with a healthcare professional to determine the suitability of buckwheat groats in their diet.