Overview
Buckwheat is grain-like fruit seed related to rhubarb. In texture and flavor, it is much like hearty whole cereal grains. Buckwheat groats, when cooked, make a "porridge" that you can eat as an alternative to hot oatmeal or in place of rice as a dinner side dish. Buckwheat groats are gluten-free and well-tolerated by those with a wheat sensitivity. Groats are rich in the minerals magnesium and manganese, high in dietary fiber and, according to The Cook's Thesaurus, have an earthy, nutty flavor.
Description
According to Food.com, buckwheat groats are similar in size to wheat kernels but have a unique triangular shape. Buckwheat is milled or stripped of its inedible outer coating. Hulled buckwheat is available unroasted or roasted, whole, raw or as white buckwheat kernels. Unprocessed buckwheat is bitter. Groats are processed, roasted buckwheat kernels, also known as "kasha" in Europe, particularly eastern Europe. Groats are nutty, plump and tender. It has a stronger flavor than unroasted buckwheat. The color of buckwheat kernels range from pink-hued to brown.
Basic Nutrient Values
A 100 g serving of roasted buckwheat groats, cooked, or just under 2/3 cup, provides 92 calories, 3.4 g of protein, 0 g of fat, 20 g of carbohydrates, 3 g of dietary fiber, 1 g of sugar, 4 mg of sodium and 0 mg of cholesterol, according to NutritionValue.org. In addition to being a source of complex carbohydrates and dietary fiber, roasted buckwheat groats are a good food source of two essential minerals. A 100 g serving, cooked, provides 51 mg of magnesium, or 13 percent of the recommended daily value, or DV, and 0.40 mg of manganese, or 20 percent of the DV.
Carbohydrates and Fiber
Buckwheat groats are rich in complex carbohydrates, the preferred source of energy for your cells, especially the muscles and nervous system. According to the U.S. Department of Agriculture Dietary Guidelines for Americans, 45 to 65 percent of your calories should come from carbohydrates. In addition, groats are fiber-rich. Dietary fiber, especially fiber from whole grains and legumes, is important for promoting a healthy digestive system and regular bowel movements, reducing blood cholesterol, regulating blood sugar levels and aiding in weight management, according to MayoClinic.com.
Magnesium Benefits
According to the U.S. Department of Agriculture, Americans are not eating enough magnesium-rich foods, particularly children, adolescents and adults under the age of 65 years. This major mineral, found in whole grains, leafy, green vegetables, nuts, seeds, legumes and buckwheat groats, serves many functions in the human body. It helps maintain normal nerve and muscle function, supports a healthy immune system and, along with calcium and phosphorus, maintains strong bones and teeth. Magnesium also aids in regulating blood sugar levels and blood pressure, is involved in energy metabolism and may play a role in managing conditions such as high blood pressure, heart disease and diabetes, according to the National Institutes of Medicine Office of Dietary Supplements.
Preparation Tips
Like cereal grains, such as rice, rinse buckwheat groats prior to cooking to remove any debris or dirt. Cook them in a 1:2 ratio: one part groats to two parts boiling water or other liquid, such as diluted juice or broth. Simmer groats, covered, for about 30 minutes or until tender. You can season them with sweet or savory spices, as a replacement for hot breakfast cereal or as a starch side dish at dinner. Cooked buckwheat groats make a nutritious addition to soups and stews, adding a hardy texture and flavor.
