When going through different flours for our recipes we intend on choosing one that compliments the dish and also is a healthier option. Regular all-purpose flour isn’t usually thought of as healthy food (and neither do the baked goods we associate it with). White flours lack the nutrition that is essential for daily intake. Those in the gluten-free community, on the other hand, have their own issues with it. However, classic white powder isn’t your only choice.
Buckwheat flour’s nutritional data reveals that buckwheat flour has a number of advantages that you may wish to consider. Each serving of this whole grain is high in protein, fiber, vitamins and minerals, and antioxidants. Here are some of the benefits Buckwheat flour has to offer.
Buckwheat Flour Nutritional Information
Buckwheat flour is high in nutrients that are beneficial to one’s overall well-being and vigor. Buckwheat has the following nutrients per 3.5 ounces, according to the USDA:
- Calorie: 335
- Protein: 12.6 grams
- Fat: 3.1
- Fiber: 10 grams
- Carbohydrate: 71 grams
Buckwheat has a high overall carbohydrate content. However, you don’t need to worry about your blood sugar levels. The glycemic index of buckwheat is low (GI). The GI is a measurement of how quickly carbohydrates are absorbed by your body. The lower your blood sugar level rises, the slower it rises.
Low-GI foods, such as buckwheat flour, help maintain surges in blood sugar levels. Buckwheat flour is a safe meal to take if you have diabetes and want to naturally balance your blood sugar.
A low GI diet, according to the Grains and Legumes Nutrition Council, can help lower cholesterol levels, reduce inflammation, lower the risk of certain malignancies, manage insulin levels, and reduce abdominal body fat.
Buckwheat flour is a high-protein grain.
Protein accounts for a major portion of the calories in buckwheat. According to Harvard Health, the recommended daily protein consumption of buckwheat flour is 0.8 grams per kilogram of body weight.
The protein present in buckwheat is a complete protein. This means it includes all of the essential amino acids needed to build a complete protein. Which is much better than other white flours.
Minerals and antioxidants are found in buckwheat flour.
What’s making buckwheat flour the best source of antioxidants and minerals? Buckwheat flour is a rich source of a variety of essential minerals. Copper, manganese, iron, phosphorus, and magnesium are all abundant in buckwheat flour. Furthermore, the nutrients in buckwheat flour are easily absorbed. Buckwheat flour, unlike certain other grains, contains extremely little phytic acid. Phytic acid, according to a study published in the Journal of Food Science and Technology in April 2014, prevents minerals from being absorbed.
Buckwheat flour is high in two types of antioxidants: polyphenols and tocopherols, particularly rutin, according to a January 2014 study published in the journal Hemijska Industrija. Rutin has antibacterial, antimicrobial, and antifungal effects, according to a study published in the EXCLI Journey in January 2015. It may also aid in the treatment of chronic disorders such as cancer, diabetes, and hypertension.
Also, check out the best combination for a perfect meal on our Instagram!
Buckwheat is a gluten-free grain.
Despite its name, Buckwheat is not linked to the wheat that is used to make your favorite pasta, bread, and pastries. Buckwheat is a whole grain that comes from a pseudocereal. Pseudocereals are plants that produce fruits or seeds which are used and consumed as grains. This makes it gluten-free flour.
Here is an easy and healthy Buckwheat flour recipe for you to try out!
Spicy Chocolate Mug Cake
The spiciness from the chiles complements but also contradicts the richness of the chocolate! We can make this quick and easy cake in a mug by utilizing only natural ingredients. Let’s get going.
- ¼ cup organic or natural buckwheat flour
- 1 tbsp natural cocoa powder
- ¼ tsp baking powder
- 1 and ½ tbsp natural jaggery powder
- ¼ tsp instant coffee
- Pinch of pink salt
- 5 tbsp of almond milk
- 2 tbsp coconut oil
- ¼ tsp vanilla extract
- 1 heaping tbsp almond butter
- ½ ground red chili
- Mix the dry ingredients.
- Add the almond milk, coconut oil, and ground chilly whisk until well combined.
- Scrape into a microwave-safe mug or a small bowl.
- Place the cup in the microwave and then cook the cake for around 70 seconds on high.
- Take out of the microwave and rest for 10-15 minutes.
- Your Chili choco mug cake is ready to enjoy!
This cake has a lovely balance of sweet and spicy flavors. It’s a great way to broaden your flavor horizons! We also eliminate the issue of processed flavors that lack richness and decadence by using natural ingredients like natural jaggery powder. As a finishing touch, sprinkle some multi-floral honey on top.
In the case of individuals with gluten intolerance or those attempting to consume gluten-free products, it is important to be cautious when purchasing buckwheat flour and items made with buckwheat flour. Be sure that the flour contains only buckwheat flour; otherwise, gluten may be present.
Danfe’s Buckwheat flour can be used to substitute white flour while baking but keep in mind that it is different from white flour. Because buckwheat flour lacks the binding characteristics of gluten, the results may be a touch thick or crumbly when used in a cake. However, when combined with starchy flour like sweet rice flour or tapioca flour, or even a nut flour like almond flour, it produces lovely light fluffy bakes with good structure. When it comes to storing buckwheat flour, you may keep it for up to a month in a cold, dark place. If you want to preserve an opened packet of buckwheat flour for longer, the best place to put it is in the freezer, where it will last up to 6 months.
Make sure to create some buckwheat flour-based dishes and share them with us too on our Instagram page. Your dish might get a chance to feature on our page.