In recent years, more and more recipes and products use buckwheat or quinoa as ingredients. Rich in nutrients, the two pseudocereals have come to conquer a position among superfoods, thanks to their rich nutritional value.
What is buckwheat?
Buckwheat is a seed of the East that belongs to the category of pseudocereals. It has a triangular shape seed and comes from the plant Fagopyrum esculentum, also known as the “black wheat”. It is a very good source of proteins and essential amino acids, while it supplies the body with vitamins, minerals and trace elements (B complex vitamins, vitamin E, calcium, iron, magnesium etc.).
Its high content of soluble and insoluble fiber naturally facilitates the mobility of the intestine. It helps stabilize glucose levels as it has a low glycemic index. Buckwheat, because of flavonoids such as rutin, has antioxidant properties and helps in lowering cholesterol levels. It also contributes to the development of the good bacteria of the gut, called microflora. It does not contain gluten and it is a safe and very nutritious food choice for people with celiac disease or gluten-sensitive.
What is quinoa?
Quinoa, known as the mother of all grains, belongs to the pseudocereal category and comes from a shrub plant. It has a very high nutritional value, as it contains all the macronutrients (carbohydrates, proteins and fat) and a big variety of micronutrients. Quinoa proteins are of high biological value and contain all the essential amino acids.
Quinoa is a rich source of fibers, has a low glycemic index and does not contain gluten, thus, is recommended to people with celiac disease and diabetes. It is also a very good plant choice of ω-3 fatty acids and vitamin C, which give it antioxidant and anti-inflammatory properties. As a rich source of protein, lysine, iron and copper, it is an important food for vegetarians and vegans. Additionally, quinoa helps to meet daily protein needs, heal and repair body tissues (lysine), while also increases satiety.
|Actions and properties|
|Low glycemic index||✔||✔|
|Cardiovascular protection – cholesterol||✔||✗|
|Omega 3 fatty acids||✗||✔|
|Energy per 100gr.||~362kcal||~368kcal|
As their actions if not the same, kind of complete each other, it is advised you to start eating quinoa and buckwheat, as there are many health benefits!