Buckwheat has a long culinary history in Eastern Europe and Central Asia, where the groats are used in the staple dish kasha. Technically, buckwheat is a pseudograin and not related to wheat at all, with seeds (the groats) that are similar to sunflower seeds. Buckwheat is commonly used in noodles in Japanese, Korean, and Northern Italian cuisine. It lacks gluten but is high in protein, antioxidants, vitamins B1 and B2, and the minerals iron, zinc, and selenium.
Buckwheat contains rutin, a glycoside related to quercetin. Like quercetin, rutin appears to have properties that protect blood vessels, inhibiting platelet aggregation and acting as an antioxidant. It is being investigated for its potential in protecting the eyes from diabetic retinopathy, a serious complication of diabetes that can lead to blindness.
Rutin helps lower the risk of heart disease as well. One cup of buckwheat provides almost 86 milligrams of magnesium - a mineral that relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure - the perfect combination for a healthy cardiovascular system.
Buckwheat also contains a form of inositol that appears to lower cholesterol and increase insulin sensitivity. This compound is being studied for its potential role in fighting polycystic ovary disease (PCOD) and type 2 diabetes.
Buckwheat is available in many forms: whole buckwheat, hulled buckwheat groats, buckwheat flour, buckwheat noodles, buckwheat flakes, and even buckwheat waffle mix! Buckwheat is also a common component of multi-grain products. Buckwheat groats, noodles, and pancakes turn up in every corner of the world. Enjoy experimenting with Japanese soba, Russian blini, Polish kasha, and Acadian ployes. Keep buckwheat away from light, heat, and moisture. Whole buckwheat will keep about a year. Buckwheat flour's lifespan is shorter, but it will keep for four to six months if stored in the refrigerator.
Bulgur wheat is the groat form of wheat. It differs from cracked wheat in that it has been parboiled and dried. The most common types of bulgur have also had the bran removed, but whole grain bulgur is available, and this type has by far the best nutrition profile. Whole grain bulgur has a lower glycemic index than brown or white rice and buckwheat. It is not a gluten-free grain, however, since it is a form of wheat.
Bulgur is an excellent source of several B vitamins - thiamine, riboflavin, niacin, B6, and folate - that are essential to metabolism and that help convert homocysteine into less harmful chemicals; this helps lower blood pressure and protect the heart. It also provides the minerals iron, zinc, magnesium, phosphorus, and selenium, and it is high in fiber. The protein in bulgur is not complete. Like other grains, it lacks sufficient lysine, and therefore it should be eaten with foods such as beans or seeds that can provide this essential amino acid.
Bulgur is found in the international food section of the supermarket or with other grains, though it is unlikely that whole grain bulgur will be found there. For whole grain bulgur, you will likely have to seek out a health food store. Store bulgur away from heat, light, and moisture. Cooked bulgur will keep about four days in the refrigerator.
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