How many carbohydrates in boiled buckwheat in water
Buckwheat is considered the most popular cereal. And the reason lies not only in the pleasant taste and rich aroma. The thing is that it contains a lot of nutrients necessary for the human body. More details on how many carbohydrates are in buckwheat will be described in this article.
BJU and calorie content
Nutritional value of buckwheat, per 100 g of product:
- proteins – 13 g;
- fats – 3.4 g;
- carbohydrates – 70-75 g;
- fiber – 10 g.
Calorie content depends on how buckwheat was cooked:
- porridge boiled in water – 97-100 kcal;
- buckwheat in water with salt – about 110 kcal;
- buckwheat with butter – about 142 kcal;
- with boiled chicken and vegetables – about 162 kcal.
Carbohydrates in buckwheat
Is buckwheat carbohydrates or not? The amount of carbohydrates depends on how the buckwheat was prepared. Dry cereal contains about 75 g of carbohydrates per 100 grams of the product. How many carbohydrates are in boiled buckwheat – in 100 g it is already about 18 g.
Almost 30% of every buckwheat grain is amylose, a starch that is slowly absorbed by the body. Grains contain about 10% fiber. Thanks to this set, the glycemic index of buckwheat porridge is about 45-60 units. Their number also depends on the cooking method.
If you are confused by such an amount of carbohydrate content in buckwheat, cook it without the use of oils, sugar or sauces.
Proteins in buckwheat
If you are interested in how much protein is in dry buckwheat, then its amount can reach 13 g per 100 g of product. Also, the composition of cereals contains amino acids, which are the constituent elements of protein, including lysine, threonine and tryptophan.
Lysine is essential for the synthesis of collagen, which helps to repair damaged body tissues. It can be not only skin, but also internal organs. If there is not enough lysine in the body, protein synthesis slows down, which makes a person feel weak and tired.
Threonine helps to maintain muscle tone and is also involved in the synthesis of proteins and enzymes in the digestive system. Tryptophan synthesizes the hormone serotonin.
As you can see, buckwheat contains a lot of carbohydrates and little fat. Despite this, porridge can be consumed during a diet or obesity. This is due to the fact that it helps to maintain a feeling of fullness for a long time, and also saturates the body with useful components.
Fats in buckwheat
The advantages of porridge are also that in addition to the rich composition of proteins and slow carbohydrates, it also contains a minimum of saturated fat (only 0.7 g). Cholesterol is absolutely absent in cereals.
From poly- and monounsaturated fats, it consists of linoleic, oleic and linolenic acids – 0.9, 1 and 0.1 g, respectively. Vegetable fats in cereals are extremely necessary for those wishing to lose weight, because in this way the metabolism is accelerated and the body is cleansed of toxins.
What are the health benefits?
Buckwheat is a flower seed. It does not contain gluten, which is a component of wheat protein that can provoke food allergies. Buckwheat contains many vitamins and mineral components, which have a positive effect on health. Vitamin P, also called rutin, is needed to improve blood circulation. It strengthens blood vessels and capillaries and also helps the body to absorb iodine.
Vitamin B1 slows down the aging process and neutralizes the negative effects of alcohol and smoking. It has a positive effect on the condition of the skin and lungs. With the help of vitamin B1, you can reduce the symptoms of motion sickness, as well as cope with toothache. This component helps to tone the muscles of the digestive system.
Vitamin B2 is involved in the synthesis of antibodies and red blood cells. It helps control the body’s reproductive system. Adequate vitamin B2 in the body helps to keep the skin, hair and nails in good condition. It also improves the functioning of the thyroid gland.
Vitamin PP reduces the likelihood of developing diabetes mellitus and blood diseases (platelets and hypertension). This component is essential for the maintenance of the digestive system and liver.
In addition to vitamins, buckwheat contains mineral components. For example, iron increases hemoglobin and is a reliable remedy for anemia. Potassium is necessary to strengthen the vascular walls, and in combination with phosphorus, it improves the condition of the bones.
Magnesium has a positive effect on the thyroid gland, heart and blood vessels. With its help, you can reduce the amount of cholesterol in the blood, and normalize blood pressure. Buckwheat contains selenium and phenolic acid. These ingredients are considered natural antioxidants and help to strengthen the immune system. Selenium is necessary for the elimination of toxins and toxins and the body.
Zinc synthesizes proteins and DNA. It is involved in muscle recovery and muscle building. This component helps to improve the quality of taste and smell, as well as accelerates tissue regeneration, which leads to rapid healing of wounds. Zinc helps to strengthen the immune system and increase the body’s resistance to infections. This component enhances the effect of antibiotic substances, which is why recovery is faster.
Copper helps fight inflammation and improves iron absorption. Manganese normalizes the metabolism of proteins, fats and carbohydrates. It helps control blood sugar and cholesterol levels.
Folic acid has the following properties:
- participates in the development of tissues and cells;
- stimulates the synthesis of collagen in the body;
- prevents the occurrence of inflammation;
- has an antioxidant effect;
- protects the epidermis from ultraviolet radiation;
- prevents age spots;
- makes the skin smooth, radiant and healthy.
Buckwheat should be in the diet of people who have a predisposition to diabetes. According to research, buckwheat has been shown to lower blood sugar levels by 20% for the first few hours after eating.
Does buckwheat help you lose weight
Many are interested in whether buckwheat helps to lose extra pounds. The porridge contains chiroinositol, which increases insulin sensitivity. Therefore, blood sugar levels are normalized, appetite decreases and hunger is satisfied. By eating buckwheat, it will be easier for you to follow a diet. According to scientists, buckwheat cannot lead to weight loss on its own. To lose those extra pounds, you need to reduce your calorie intake and exercise effectively.
Buckwheat porridge, as mentioned above, contains fiber. It improves digestion and speeds up metabolism. Nutritionists often prescribe a buckwheat diet. It helps flush excess water from the body and also tighten muscles and skin.
Often this cereal is recommended for people who have the first or second stage of obesity.