What is the difference between green buckwheat and ordinary buckwheat, which is more useful

How is green buckwheat different from ordinary buckwheat? This question is asked by people familiar only with brown cereal. The beneficial and healing properties of green buckwheat have made it a favorite food for supporters of a healthy diet. This delicious dietary product has a high nutritional value, but at the same time it is low in calories.

Let's consider the differences between green buckwheat and brown and find out which is more useful.

What is green buckwheat

Both brown and green buckwheat are a valuable cereal crop, sown buckwheat. Why is one buckwheat brown and the other green? Green is an untreated light greenish kernel. This is the natural color of buckwheat. During its production, the grain is cleaned without heat treatment. As a result of thermal action, the grains turn brown.

Previously, buckwheat was only fried. Now the hydrothermal method is also used: the kernels are treated with steam and then dried. Brown unground boils faster. But at home, you can only germinate green cereals. Brown does not sprout.

It is difficult to find unpeeled buckwheat on store shelves. The already purified product goes on sale. If you think that premium buckwheat has only brown color, you are mistaken. Both types of cereals are of the highest quality.

The nutritional value

Green buckwheat is a valuable source of minerals, vitamins and amino acids. Vegetarians get protein from it.

Groats are rich in fiber. Green buckwheat is easy to digest and keeps you feeling full for a long time.

Mineral composition, vitamins, amino acids

Green buckwheat contains:

• iron - 6.5 mg;
• calcium - 20.5 mg;
• potassium - 379 mg;
• phosphorus - 295 mg;
• iodine - 3.2 mcg;
• zinc - 1.9 mg;
• magnesium - 198 mg;
• sodium - 1.0 mg;
• fluorine - 22 μg;
• copper - 1.1 mg;
• manganese - 1.3 mg;
• selenium - 8.3 mcg.

The amount of vitamins per 100 g is also impressive:

• B vitamins - 1.32 mg;
• vitamin A - 5.9 mcg;
• vitamin E - 6.6 mg;
• nicotinic acid (PP) - 4.1 mg.

Groats contain a complex of three amino acids essential for humans: leucine, isoleucine and valine.

Important! Amino acid deficiency leads to a weakening of memory, mental abilities and reduced immunity.

It is because of the record amount of minerals, vitamins and amino acids in the composition of buckwheat is called the queen of cereals.

Calorie content, BJU, glycemic index

The calorie content of green kernels is lower than brown ones: 310 kcal and 335 kcal, respectively.

In terms of protein content per 100 g of product, green is superior to brown: 14 g and 12 g, respectively. The fat content is approximately the same - 2 g and 3 g, carbohydrates - 60 g and 64 g.

Important! Neither brown nor green cereals contain gluten and cholesterol.

On the glycemic index, brown buckwheat loses to green.The glycemic index is an indicator of the effect of carbohydrates on changes in blood sugar levels. Carbohydrates with a glycemic index of 55 or less are absorbed more slowly by the body and cause less and slower increases in blood sugar.

If you often eat foods with a high glycemic index, metabolic processes are disrupted in the body. This leads to excess weight. We get a lot of energy from carbohydrates. Carbohydrates are classified as fast or slow. The former have a high glycemic index, the latter - low.

The glycemic index of green cereals is 50 units, and that of brown cereals is 60. Both types are classified as slow carbohydrates. But the glycemic index makes the former more suitable for dietary nutrition.

Which buckwheat is healthier - green or regular

The benefits and harms of buckwheat are an important issue for supporters of a healthy diet. Brown unground is inferior to green in the amount of nutrients. It contains vitamins, trace elements, and amino acids, but in a smaller composition than in untreated cereals. As a result of heat treatment, a significant part of nutrientsnecessary for a person, but taste improves.

Reference. During heat treatment, harmful microorganisms die and the shelf life of the product increases.

Buckwheat contains rutin (vitamin P). It is a substance that improves blood flow. The main "keeper" of vitamin P is the grain shell. It has 17 times more routine than inside the core. It is he who colors the buckwheat grain green. Heat treatment destroys rutin. Only its minimal content inside the core remains. The high rutin content is another argument in favor of green buckwheat.

The green kernel is called a dietary and healthy product. This cereal is easily digestible and has preventive, tonic and cleansing properties.

Its regular (2-3 times a week) use:

• improves blood circulation;
• has a beneficial effect on the digestive tract, removes toxins and toxins;
• has a positive effect on metabolism;
• strengthens the immune system;
• regulates cholesterol and blood sugar levels;
• normalizes blood pressure;
• prevents cancer;
• improves the condition of hair and nails;
• helps in the treatment of acne;
• normalizes weight;
• prevents the development of senile sclerosis and heart problems;
• improves the functioning of the nervous system.

Green buckwheat is rich in fiber. 100 g of this cereal contains 10% of it. This is 1.5-2 times more than in millet, oats, rice and barley!

Important! Fiber removes cholesterol from the body and reduces the risk of cardiovascular disease.

The only contraindication to the use of both types of cereals is individual intolerance.

How to cook green buckwheat correctly

Sprouted and raw buckwheat is most useful, but most often it is eaten boiled.

Features of boiling and eating raw

Boiled buckwheat is delicious with butter and vegetable oil. It is added to ready-made porridge before meals.

To cook boiled buckwheat:

1. Pour the cereal with water (1: 2).
2. Bring to a boil.
3. Remove from the stove and check if the lid is tightly closed.
4. After 30 minutes, the buckwheat porridge will be ready. The less it is cooked, the more useful it remains.

Preparing buckwheat for consumption in its raw form does not take much time:

1. In the evening, pour warm water over the cereal.
2. Cover with a plate and set aside overnight.

In the morning, you will receive a crumbly, tasty porridge without heat treatment. Another recipe option: in the evening, fill the kernel with kefir 0.5% or 1% fat.

Grind raw buckwheat in a coffee grinder. Add the resulting powder to smoothies, pancake and pancake dough. Shredded groats are good for making buckwheat soup. It is useful in exacerbation of gastrointestinal diseases, when you need carefully chopped or mashed food.

Buckwheat noodles (nihonsoba) are a national dish in Japan. Its color is brownish gray.

To make nihonsoba:

1. Mix buckwheat flour with wheat flour.
2. Add salt and water.
3. Roll out the steep dough thinly and cut into narrow strips.
4. Add the water in which the buckwheat noodles were cooked to the sauce or drink after meals. Buckwheat broth is also rich in nutrients.

Germination

The germination method without using a gauze pad includes the following steps:

1. Rinse the cereal.
2. Soak for 40 minutes in any water other than tap water. During this time, the cereal is sufficiently saturated with water.
3. Drain the water thoroughly and cover with a lid. Do not use a metal container for germination.
4. Leave it on for 14-24 hours. Rinse before eating.

Sprouting cereals using a gauze napkin is a laborious method, but for many healthy food lovers it is more familiar:

1. Rinse the kernel.
2. Place the grains on a gauze pad and then in a colander.
3. Cover the top with three more layers of cheesecloth and pour over running purified water. Make sure it glass well.
4. Place the colander in a dark place for 8 hours. During this time, sprouts will hatch.
5. Then moisten the napkin again. Leave the sprouts for another 6 hours under the same conditions.
6. Remove the sprouted buckwheat from the gauze. Rinse thoroughly.

Sprouted buckwheat is added to any salad or consumed as an independent dish.

Read also:

Instructions for buyers: how to choose the right buckwheat.

The incredible benefits of buckwheat husks in the garden.

What the body lacks if you constantly want buckwheat.

Conclusion

What color is buckwheat healthier? The answer is clear: green. "Live", easily sprouted at home, cereals have a high nutritional value. And all thanks to the lack of heat treatment. Green buckwheat is called the queen of cereals. It is a favorite food of people who follow a healthy diet. Eat buckwheat with pleasure!