Overview
According to Foods Kitchen Dictionary, buckwheat groats, or hulled buckwheat, are unroasted, whole, raw or white buckwheat kernels. Kasha refers to roasted groats, which have an earthy, nutty flavor. They have been eaten all over the world for centuries, usually cooked in broth into a cereal or porridge. Buckwheat groats are naturally low in fat and sodium, cholesterol-free and rich in complex carbohydrates.
Energy Nutrients
One cup of cooked, roasted buckwheat groats contains 155 calories, according to the USDA National Nutrient Database. The primary energy nutrient is carbohydrate, at 33 g, mostly in the form of starch. There is just 1.5 g sugar. Carbohydrates are the body's favored energy source.
The groats provide 4.5 g total fiber, or 18% of the Daily Value (DV) per FDA tables. According to MayoClinic.com, fiber is beneficial in lowering cholesterol and glucose levels, promoting normal digestion and aiding in weight loss by increasing satiety.
Buckwheat groats also provide 6 g protein per serving, which is essential in building and repairing body tissue. They contain only 1 g total fat and less than half a gram saturated fat.
Buckwheat groats are a fair source of several vitamins. They provide 8% DV for niacin, which helps the body release energy from carbohydrate, protein and fat during metabolism, according to the USDA. They provide 6% DV vitamin B-6, folate and choline. Vitamin B-6 helps use protein to build body tissues and aids in fat metabolism. Folate helps the body form red blood cells and aids in the formation of genetic material within all cells. Choline is important for normal functioning of cells, metabolism, brain and nerve function, memory and the transport of nutrients throughout the body. It is especially important for pregnant and lactating women. Buckwheat groats also provide small amounts of vitamin K, riboflavin and thiamin, with 4% DV.
Minerals
A one-cup serving of buckwheat groats is a significant source of magnesium, 21% DV. Magnesium is used in building bones, manufacturing proteins, releasing energy from muscle storage and regulating body temperature. Buckwheat groats also provide 12% DV of phosphorus and copper. Phosphorus has many roles-- building strong bones and teeth; releasing energy from carbohydrates, protein and fat during metabolism; forming genetic material, cell membranes and enzymes; and supporting nerve transmission. Copper aids in iron metabolism and the formation of hemoglobin and helps keep bones, blood vessels and nerves healthy.
Cooking Suggestions
Buckwheat groats can be cooked similarly to rice. Combine one part groats to two parts liquid, such as water, broth or juice. Bring to a boil, reduce heat to low and cover and cook 10 to 12 minutes. Buckwheat groats can replace rice or other grains in salads, soups or casseroles. They can also replace meat in dishes such as chili. Recipes are available for a variety of dishes, including breakfast cereal or muesli, vegetarian burgers, breads, casseroles, pilafs and chili.
