The main ingredient of Breton galette is making a strong comeback! Buckwheat, mistakenly nicknamed "black wheat," is actually not a cereal but a pseudocereal (1), and therefore does not contain gluten. This mysterious grain has not yet revealed all its secrets, and many studies are still ongoing to determine the precise extent of its regenerative power on the human body. Here's a summary of the current knowledge on the matter.
Nutritional Information
The major advantage of buckwheat lies in its exceptional nutritional quality (2). Indeed, this whole grain, rich in fiber, provides most of the essential nutrients needed for the proper functioning of your body. Its antioxidant power lies in its richness in flavonoid acids (3), which would consequently decrease the level of cholesterol in the blood by assisting the action of vitamin C in the body. These molecules participate in the elimination of "bad" cholesterol in the blood, thus reducing the risk of cardiovascular diseases (4).
Buckwheat also has an advantage over more traditional cereals: it contains rutin, a molecule that protects cells against oxidative stress (5). For example, patients consuming buckwheat regularly have been observed to experience a significant reduction in symptoms of certain kidney diseases (6). The chiro-inositol found in buckwheat accelerates glucose metabolism and can therefore help prevent or even treat some symptoms of diabetes (7). Indeed, replacing wheat flour bread with buckwheat flour bread in a balanced diet could reduce blood insulin levels by up to 19% (8).
The magnesium present in high doses in buckwheat is an excellent anticoagulant, and in autumn and winter, its anti-stress properties will help you smoothly transition to a cooler season, thus reducing fatigue associated with your body adapting to a cooler season (9). Consuming buckwheat helps preserve the health of your "second brain," your gut: it is an excellent probiotic (10). It contains numerous fibers that durably protect the intestinal flora by promoting the natural production of essential bacteria and enzymes for the health of your digestive system. These fibers reduce the absorption of bad fats and improve intestinal transit. Moreover, it has recently been demonstrated that regular consumption of fibers contained in whole grains like buckwheat could prevent the formation of gallstones or other discomforts related to an imbalance of intestinal flora (11).
Finally, consuming buckwheat is particularly recommended for women at all stages of their lives. Plant lignans, one of the main fibers in buckwheat seeds, increase the production of essential hormones (12) for protection against breast cancer; and according to some studies, the game is worth the candle: in women consuming daily fibers, there would be a reduced risk of up to 52% (13) of contracting such a disease (14).
Cooking Buckwheat
Its flour can easily replace wheat flour in all your gluten-free recipes: cakes, cookies, pancakes, waffles, quiches, bread, pasta, soufflés, blinis, or even in porridge... Let your imagination run wild! As with most whole grains, it should be noted that pesticides tend to lodge in the outer layers of the grain. Since these layers are not removed during flour production, it is advisable, as far as possible, to choose flour from organic farming to avoid the risk of contamination by these pesticides.
But did you know that buckwheat seeds can also be consumed as they are? Once cooked for twenty minutes in boiling water, they can add a touch of originality to your seasonal fruit salads, with cottage cheese, for a complete and gourmet breakfast. The flavor of buckwheat seeds also pairs very well with that of green vegetables like spinach or chard, but also with seafood: surprise your guests with a buckwheat pilaf with zucchini and shrimp! Enjoy your meal!
Sources: Whfoods, passeportsanté.
References: (1) Edwardson Steven. Buckwheat: Pseudocereal and nutraceutical. In: J. Janick (ed.), Progress in new crops, USA, 1996 (2) Quettier-Deleu C, Gressier B, et al. Phenolic compounds and antioxidant activities of buckwheat (Fagopyrum esculentum Moench) hulls and flour. J Ethnopharmacol 2000 September;72(1-2):35-42. (3) Middleton E, Kandaswami C. Effects of flavonoids on immune and inflammatory cell functions. Biochem Pharmacol 1992;43(6):1167-1179. 1992. (4) Anderson JW. Whole grains and coronary heart disease: the whole kernel of truth. Am J Clin Nutr. 2004 Dec;80(6):1459-60. 2004. PMID:15585755. (5) He J, Klag MJ, Whelton PK, et al. Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China. Am J Clin Nutr 1995 Feb;61(2):366-72. 1995. (6) Yokozawa T, Kim HY, et al. Buckwheat extract inhibits progression of renal failure. J Agric Food Chem 2002 May 22;50(11):3341-5. (7) Kawa JM, Taylor CG, Przybylski R. Buckwheat concentrate reduces serum glucose in streptozotocin-diabetic rats. J Agric Food Chem. 2003 Dec 3; 51(25):