Carbohydrates are a type of macronutrient that digest into glucose in your digestive tract. Glucose, or blood sugar, is the primary source of energy for all cells in your body. Buckwheat is a type of whole-grain food that is rich in beneficial carbohydrates. It fits well into a variety of foods and helps boost your fiber intake. A diet rich in whole grains, including buckwheat, lowers your risk of heart disease, diabetes, certain types of cancers and may improve your overall health.
Types of Carbohydrates
Generally, carbohydrates fit into either the simple or complex categories. Simple carbohydrates break down in one simple step in your small intestine. Examples of simple carbs include fructose, which is fruit sugar, lactose, or milk sugar, and sucrose, also known as table sugar. Complex carbs, like starch in potatoes and whole-grain foods, begin digestion in your mouth, taking a while to reach your small intestine for absorption as glucose. Buckwheat is full of complex starch that helps keep you satisfied for a while, since it takes longer for your body to digest.
Carbs in the Diet
Carbohydrates are an essential part of your diet because they help feed your cells. Between 45 and 65 percent of your total caloric intake should come from carbohydrates, which provide 4 calories per gram, according to the McKinley Health Center. For example, if you follow a 2,000-calorie diet, you need 225 to 325 g of carbohydrates throughout the day. A 1/4-cup serving of buckwheat provides about 150 calories, of which about 80 percent, or 30 g, comes from carbohydrates.
Fiber
Whole grains provide all three parts of the grain kernel: the germ, bran and endosperm. When grains undergo refining processes, the outer bran is removed, thus removing most of the fiber content. Fiber is a type of indigestible complex carbohydrate that does not break down into glucose and does not provide calories. Buckwheat, and other types of whole grains, are full of insoluble fiber. This type of fiber travels through your digestive tract, like a broom, pushing out waste and aiding in regularity. You need 14 g of fiber for every 1,000 calories you consume, says the University of Colorado Extension school. Consuming a 2,000-calorie diet requires right around 14 g of dietary fiber. Buckwheat offers approximately 4.2 g of fiber per 1/4-cup portion.
Cooking with Buckwheat
Buckwheat is available by itself, requiring you to cook it thoroughly before consuming. Prepare buckwheat the same way you make rice; about a 1-to-2 ratio of buckwheat to water. Add in your favorite dried herbs and spices and enjoy buckwheat as a heart-healthy side to grilled chicken. You can also chill it after cooking and sprinkle it on a salad or add it to your morning yogurt. There are also many varieties of pancakes, bread mixes and basic flour made with buckwheat, making it a simple way to boost your whole-grain intake.
References
- USDA National Nutrient Database for Standard Reference: Buckwheat
- McKinley Health Center; Macronutrients; The Importance of Carbohydrate, Protein, and Fat; March 2008
- Centers for Disease Control and Prevention; Carbohydrates; February 2011
- MayoClinic.com; Whole Grains: Hearty Options for a Healthy Diet; July 2011
- Colorado State University Extension; Dietary Fiber; J. Anderson, et al.; December 2010
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