Buckwheat is a highly nutritional substitute for wheat. As it is filled with fiber, protein, antioxidants, and aromatic compounds, it can help with a host of ailments. It is known for preventing certain types of cancer, aiding digestion and helping with constipation, preventing heart disease, managing diabetes, boosting the immune system, reducing gallstones, improving bone health, preventing asthma, and preventing anemia. It is highly rich in protein and can even be used as a substitute for meat, making it a great source of protein for vegetarians and vegans alike. It is also known for improving cognitive function.
Contrary to what it may seem like, buckwheat is not related to wheat. It is a type of grass that is closely related to rhubarb. The part of buckwheat that people consume is actually a fruit seed that comes from the buckwheat plant. However, it is called buckwheat because it is pretty much used in the same manner that traditional wheat is used. One of the reasons why buckwheat is so popular nowadays is because it is gluten free and extremely healthy. It has a ton of different nutrients that can help you stay fit and healthy.
Buckwheat brings a ton of proteins, aromatic compounds, antioxidants, and minerals to the table and is therefore a great food product to add to your daily diet. In 100 gms of buckwheat, there is a total fat of 3.4g, within which there is 0.7g of saturated fat, 1g of polyunsaturated fat, and 1g of monounsaturated fat. It has 0mg of cholesterol and 1mg of Sodium. It has 460 mg of potassium and a total carbohydrate of of 72g out of which there is 10g of dietary fiber. 100g of buckwheat provides you with 13g of protein. Moreover, it accounts for 57% of the daily intake needed of magnesium, 12% of iron, 10% of vitamin B6, and 1% of calcium. It has 0% of Vitamin A, B-12, C, and D.
A cup of buckwheat has more than 20% of the recommended daily fiber intake. Dietary fiber that is gained from fruit has powerful anticarcinogenic properties, which means that it prevents the developing and increase of certain kinds of cancer. This is particularly true for prevent the metastasis of breast cancer in women, especially premenopausal women who are highly at risk for developing breast cancer due to their fluctuating estrogen levels. A recent study showed that there was a staggering 50% reduction of breast cancer in patients who had buckwheat in their diet and consumed it on a regular basis. Buckwheat also contains plant lignans, which transforms into animal lignans in the intestines. These lignans settle in various hormone receptors and are therefore great when it comes to preventing hormone based cancers, such as breast cancer. Another major benefit of buckwheat is that it also helps prevent colon cancer. Fiber helps with smoother digestion. This means that the body requires lesser acid bile secretion to break down the food and pass it along. As a result, there is lesser acid bile secretion and enzymes in the stool. This can prevent colon cancer from occurring as there are no free radicals present in your system.
One of the reasons why buckwheat plays such a prominent role in your daily diet and must be included in it is that it contains large levels of phytonutrients, especially flavonoids. These compounds optimize the way vitamin C functions in your body and acts as antioxidants. These antioxidants are vital for your health as they hunt down and destroy dangerous free radicals, which occur in the body as a byproduct of cell metabolism, and cause cancer and heart disease. One of the most important flavonoids that are present in buckwheat is called Rutin. This lowers the bad cholesterol (LDL) in your body and prevents platelets from clotting, thereby preventing stroke, heart attacks, and artherosclerosis. It also increases the good cholesterol (HDL) in your blood, which also prevents heart disease. Rutin is a flavonoid that is commonly added to blood pressure medication as it functions as a vasodilator that increases the blood flow and prevents heart problems, as well as strokes, as your blood is less likely to clot within the arteries and veins.
Diabetes can often be quite dangerous and its management can be fairly complex at times. Buckwheat contains fibers that lower the blood sugar in the body, helping with diabetes management. It works quickly and can reduce the blood sugar within 1-2 hours as well. Buckwheat contains chiro-inositol, which essentially behaves like insulin, making its receptors more sensitive to its presence. This is especially beneficial for patients who have Type 1 diabetes. Buckwheat also has high quantities of magnesium in it, and it is a crucial part of almost all of the 300 enzymes that have a direct effect on the way the body uses and absorbs glucose and insulin. High levels of magnesium also help patients prevent type 2 diabetes.
Fiber is one of the key ingredients for better digestion and buckwheat is filled with fiber. It essentially adds bulk to your bowel movements and also stimulates peristalsis (the contracting and releasing of the muscles in the digestive track that helps food move forward), which is why it is great for people who want to improve their digestion. It even helps regulate the bowel movements and thus prevents gastrointestinal issues such as colon cancer. It also treats diarrhea in some patients.
The body’s immune system is what guards it against infections and diseases. The more the immune system is compromised, the sicker the person gets. Buckwheat contains flavonoids, tocopherols, selenium, and phelonic acid, all of which find and eradicate free radical agents from the system, preventing diseases and infections from occurring. It also binds with appropriate neutral receptors so that the free radicals in the system cannot do so. When compared to other grains and seeds, these nutrients are most highly found in buckwheat.
A huge advantage of consuming buckwheat is that it has a lot of high quality protein in it. As a result, it is a great source for all eight essential amino acids, including lysine. Consuming buckwheat is a great option for vegetarians and vegans as it replaces the need to eat meat and lets the body absorb the same benefits at a much faster pace. This leads to a host of benefits such as enhancing cognitive ability, boosting overall energy and losing weight. They also reduce the pace of the natural decrease in the body’s muscle strength and mass. It also dramatically decreases the natural bone mass loss your body goes through as you age.
Gallstones are caused by the excess in acid bile secretion in the body, and this often happens when your body does not digest the food at an optimal pace. These bile are needed to further break down the food so that it can move along the digestive track. As buckwheat has fiber, it helps with smoother digestion. This means that the body requires lesser acid bile secretion to break down the food and pass it along, preventing gallstones.
Having a healthy dose of Vitamin E and Magnesium in the diet can help prevent asthma as they are both anti-inflammatory agents. Including buckwheat in the diet can help prevent asthma in children as their bronchial passages are less likely to be inflamed.
Bones tend to degrade a little naturally as the body ages. This can be slowed down and significantly prevented by including zinc and selenium in the diet. Selenium also affects the teeth and nails as well. Buckwheat is rich in these nutrients.
Buckwheat is fairly versatile and can be used to bake gluten free breads and biscuits. The unground form of this seed, known as groats, is a great substitute for rice and can be used to create a wholesome breakfast porridge. Buckwheat is also used to create a type of Japanese noodles known as Soba noodles.
As buckwheat is not that commonly heard of or used, it is advisable to eat a little bit of it first to ascertain whether you have an unknown allergy to it. It is a known allergen and it’s always a good bet to consult with your doctor before including it in your daily diet.
A member of the Polygonacaece family of flora, buckwheat was first used as food in South East Asia. It spread all over Asia only over the last 8,000 years, which is why it is still considered slightly uncommon. Buckwheat is largely cultivated in China, Russia, and Ukraine.
WholeGrains are those in which the nutrients remain intact. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.
RefinedGrains are milled, a process that strips out both the bran and germ to give them a finer texture and longer shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread and degermed cornflower. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too.
BENEFITS OF HAVING WHOLE GRAINS:
कूटू का वैज्ञानिक नाम फैगोपाईरम एस्कुलेंटम है. त्रिभुज की आकृति जैसा दिखने वाला कूटू गेहूं के समान ही होता है. भारत में कूटू की उपज हिमालय क्षेत्रों में ही की जाती है. कूटू का इस्तेमाल व्रतों या त्योहारों में विशेषरूप से सबसे ज्यादा किया जाता है. भारत में ये हिमालय के तराई क्षेत्रों में ही उगाया जाता है. दुनिया के अन्य देशों में चीन, रूस, कजाकिस्तान, यूक्रेन आदि में भी कूटू की उपज होती है. व्रत में इस्तेमाल किए जाने का मुख्य कारण कूटू का ऊर्जा में निहित ऊर्जा का महत्वपूर्ण स्रोत है.
कूटू लस से मुक्त होता है जिसके कारण यह गेहूं और राई का सबसे बेहतर विकल्प माना जा सकता है. जिन लोगों को गेहूं से एलर्जी होती है उनके लिए तो यह एक बेहतर विकल्प होता है. कूटू में पाए जाने वाले खनिज पदार्थों और पोषक तत्वों में मैग्नीशियम फाइबर लोहा और प्रोटीन प्रमुख है. इसके अलावा इसमें 8 तरह के एमिनो एसिड पाया जाता है. आइए कूटू के फायदे और नुकसान के बारे में जानें.
1. हड्डियों के लिए
कूटू का उपयोग हम हड्डियों को स्वस्थ रखने के लिए कर सकते हैं. क्योंकि कूटू में मैग्नीशियम कैल्शियम और फास्फोरस आदि की प्रचुरता होती है. इसके अलावा कूटू हमारे शरीर में ऊतकों के विकास में भी काफी सहायक साबित होता है. इससे ऑस्टियोपोरोसिस और गठिया जैसी बीमारियों को दूर करने में भी काफी मदद मिलती है.
2. शुगर के उपचार में
कूटू में टैनिन नाम का एक एंजाइम पाया जाता है. यह शरीर से स्टार्च के अवशोषण को रोकता है. इसके अलावा इंसुलिन एवं ग्लूकोज के स्तर को भी नियंत्रित करता है. जिससे शुगर के मरीजों के ग्लूकोज के स्तर में निरंतरता बनी रहती है. यानी ग्लूकोज के स्तर का बढ़ना यह घटना रुक जाता है.
3. ह्रदय से संबंधित विकारों में
फाइबर से समृद्ध कूटू हमारे हृदय को स्वस्थ रखने में महत्वपूर्ण भूमिका निभाता है. क्योंकि इसमें पाया जाने वाला फाइबर हमारे शरीर से खराब कोलेस्ट्रॉल को दूर करने में सहायक होता है. इससे हमारे हृदय को स्वस्थ बने रहने में मदद मिलती है. कूटू के सेवन से धमनियों को सख्त होने और दिल के दौरे एवं स्ट्रोक जैसी स्थितियों से भी निजात पा सकते हैं.
4. पाचन तंत्र के लिए
कूटू में पाई जाने वाली फाइबर की भरपूर मात्रा हमारे शरीर के पाचन तंत्र को भी दुरुस्त करने का काम करती है. दिन में एक बार कूटू के सेवन से हमें पूरे दिन का लगभग 48 प्रतिशत फाइबर प्राप्त हो जाता है. इससे हमारे पाचन तंत्र को तेजी से काम करने में मदद मिलती है. पेट से संबंधित तमाम बीमारियां जैसे सूजन, कब्ज, पेट में दर्द, गैस, दस्त आदि से छुटकारा मिलता है.
5. कैंसर के उपचार में
कूटू का चोकर एंटीऑक्सीडेंट्स का समृद्ध स्रोत है. इसमें पाए जाने वाले एंटीऑक्सीडेंट्स कैंसर होने की संभावना को काफी हद तक कम करते हैं. क्योंकि एंटीऑक्सीडेंट्स हमारे शरीर में फ्री रेडिकल्स के प्रभाव को खत्म करके कोशिकाओं को पुनर्जीवन देने का काम करते हैं.
6. गेहूं के विकल्प के रूप में
कई लोगों को गेहूं खाने से एलर्जी की समस्या आने लगती है. ऐसे में लोगों लोग गेहूं के विकल्प के रूप में कूटू का इस्तेमाल कर सकते हैं. इसके इस्तेमाल से आप सूजन, मतली और जठार तंत्र संबंधी समस्याओं से भी छुटकारा पा सकते हैं.
7. उर्जा को बनाए रखने में
कूटू का नियमित सेवन हमारे शरीर में ऊर्जा के स्तर को लगातार बनाए रखता है. क्योंकि कूटू में नियत से या विटामिन बी 3 पाया जाता है. जो कि भोजन को ऊर्जा में परिवर्तित करके शरीर तक पहुंचाता है. यही नहीं यह कई पोषक तत्वों को ऊर्जा में बदल कर शरीर में उर्जा के स्तर को बनाए रखता है.
8. मोटापा कम करने में
कूटू का नियमित सेवन मोटापा कम कम करने वाले व्यक्तियों के लिए काफी लाभदायक होता है. कूटू में पाया जाने वाला फाइबर भूख को नियंत्रित करता है. जिससे कि आपको जल्दी जल्दी भूख नहीं लगती है. इसके अलावा इसमें अन्य पोषक तत्वों की भी मौजूदगी होती है.
9. लाल रक्त कोशिकाओं की वृद्धि में
कूटू में पाए जाने वाले खनिज पदार्थों में मैग्नीशियम और कैल्शियम भी होते हैं. इसके अलावा इसमें कॉपर और आयरन भी पाए जाते हैं. जो कि हमारे शरीर में एनीमिया की संभावना को खत्म करते हैं. शरीर में पर्याप्त मात्रा में कॉपर और आयरन की मौजूदगी हमारे रक्त में लाल रक्त कोशिकाओं के निर्माण को बढ़ाते हैं. जिससे हमारा रक्त संचरण में मदद मिलती है.
कूटू के नुकसान
The disease itself may not discriminate on the gender basis, but when it comes to healthcare for patients with diabetes, women find themselves at a disadvantage as compared to men. Studies indicate that diabetes, a disease that affects over 371 million people worldwide takes a greater toll on women than men. Though, hormones in women do account for some of the unique challenges they have to face, but there are other societal factors as well that bring in the differences.
This World Diabetes Day is about promoting the significance of affordable care for diabetes and equitable access for all women at risk or living with diabetes to essential medicines, technological information and self-management education they require and achieve an optimal outcome to strengthen their adequacy to prevent type-2 diabetes. Because it's your right to a healthy and disease-free future!
So, how will you know if you are suffering from this deadly disease – Diabetes?
Women with diabetes experience many of the same symptoms as that of men. However, there are some that are specific to women.
Symptoms experienced by both women and men:
Increased thirst and hunger
Unnecessary weight loss or gain
Wounds that heal slowly
Breath that has a sweet or fruity odor
Reduced feeling in hands or feet
Symptoms unique to women:
Vaginal yeast infections
Female sexual dysfunction
Diabetes is the ninth leading cause of death in women globally, causing 2.1 million deaths each year. Two out of every five women suffering from diabetes are of reproductive age. Women with diabetes have more difficulty conceiving and may have poor pregnancy outcomes.
Diabetes and Pregnancy
The affect of Diabetes, in a pregnancy, will not be great, if controlled properly. Women with diabetes should talk to their gynaecologists while planning to conceive so that they can control their blood sugar levels even before getting pregnant. Your gynaecologist will help you control and monitor your diabetes and blood sugar levels during pregnancy.
And, if you fail to get your blood sugar levels under control during pregnancy, you may experience severe risks:
Difficult delivery or cesarean section (C-section)
Having a large baby
Preeclampsia (high blood pressure usually with protein in the urine)
Low blood glucose in a newborn
Breathing problems in the newborn
Yellowing skin and eyes (jaundice) in a newborn
Worsening diabetic eye problems and kidney problems for the mother
Urinary or bladder infections
What is Gestational Diabetes?
When diabetes occurs in women during pregnancy, it is called gestational diabetes. It is usually diagnosed at the first week of pregnancy. Like in type 1 and type 2 diabetes, blood sugar levels become too high. When a woman is pregnant, more glucose is required to nourish the baby developing inside her womb. During this time, the body needs additional insulin, which is produced by the pancreas. In some women, the body does not produce enough insulin to meet this need, and blood sugar levels rise, resulting in gestational diabetes.
Fortunately, for most women, gestational diabetes will go away once the baby is delivered. However, women who have had gestational diabetes are at increased risk of developing type-2 diabetes. Further, people suffering from PTSD are at higher risk and should consult their doctors immediately and those who are presently affected with Diabetes should consult for pre-conception consultation.
Risk Factors for Diabetes in Women
You are at risk for type-2 diabetes if you:
are overweight or obese
are older than 45
have a family history of diabetes (parent or sibling)
have had gestational diabetes
have had a baby with a birth weight of more than 9 pounds
have high blood pressure
have high cholesterol
have other health conditions that are linked to problems using insulin, such as PCOS
Diabetes Treatment Options
There are various medications you can take to control the symptoms of diabetes. These include:
Sulfonylureas like chlorpropamide, which increase pancreatic insulin secretion
Metformin (Glucophage), which reduces blood sugar
A change in your diet and lifestyle can also help women control their diabetes
Exercise and maintain a healthy weight
Monitor your blood sugar
Eat a diet focused on fruits, vegetables, and whole grains
Strictly avoid smoking cigarettes
Women with diabetes can try other alternative remedies to treat the symptoms, such as
Eat more broccoli, buckwheat, sage, peas, and fenugreek seeds
Take supplements like chromium or magnesium
Take plant supplements
But, always remember to consult with your doctor before trying any new treatment. Even if they are natural, they can intrude with your on-going treatment or medications. So, this World Diabetes Day, take a pledge towards healthy living, because your health is important to someone else!
In case you have a concern or query you can always consult an expert & get answers to your questions!
Tips for gluten free diet
1. Use gluten-free substitutes in place of gluten-containing foods
Pasta, bread and crackers all contain gluten, but that doesn’t mean you can’t still enjoy these foods in your diet. Instead, switch to gluten-free alternatives of your favourite foods, which you will find in most supermarkets and health food stores. Gluten-free substitute foods include pasta, bread, crackers, bread rolls, cereals and more.
2. Remember lots of foods are naturally gluten-free
Fresh fruit and vegetables, meat, poultry, fish, cheese and eggs are naturally gluten-free, so use these as the basis to your meals.
3. Enjoy naturally gluten-free grains and cereals.
The gluten-free diet doesn’t mean that all grains and cereals are off the menu. Quinoa, teff, amaranth, polenta, buckwheat, corn, millet and tapioca are just some of the naturally gluten-free grains which can be included in the diet.
4. Know which alcohol to avoid
Gluten-free alcohol includes cider, wine, sherry, spirits, port and liqueurs, but remember that beer, lagers, stouts and ales contain varying amounts of gluten and are not suitable for a gluten-free diet. Gluten-free beers are available in some supermarkets and restaurants, but make sure you only drink those that are labelled in this way.
5. Be aware of cross contamination
Even a tiny bit of gluten can be enough to cause symptoms for someone with coeliac disease, so make sure you minimise the risk of cross contamination with gluten-containing foods. Do this by washing down kitchen surfaces before use, using separate butters, spreads and jams to minimise the spread of crumbs and invest in some toaster bags to keep your gluten-free bread separate.
6. Avoid sauces containing gluten
Lots of pasta sauces, gravies, stocks and condiments contain wheat flour, and therefore gluten, so ensure you read the label and exclude anything that isn’t suitable. Instead, try making your own pasta sauces and gravies using cornflour, arrowroot or potato starch to thicken them for a gluten-free option.
7. Experiment in the kitchenflour
Finding the right gluten-free substitute for your usual gluten-containing ingredients is a matter of personal taste, so spend time in the kitchen getting used to gluten-free flours and baking aids.
8. Remember, gluten-free meals can be just as delicious and healthy too
Once diagnosed with coeliac disease, you can start to make positive changes to your diet to improve your health.
Importance of fasting in navaratri.
How to fast during navaratri:
Traditionally prescribed foods are:
Those who cannot go for a fast can do upavaas by abstaining from non-vegetarian food, alcohol, onion, garlic, too spicy food, and replacing common salt with rock salt.