A Grain That’s Good for Your Cardiovascular System
Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. The Yi people of China consume a diet high in buckwheat (100 grams per day, about 3.5 ounces). When researchers tested blood lipids of 805 Yi Chinese, they found that buckwheat intake was associated with lower total serum cholesterol, lower low-density lipoprotein cholesterol (LDL, the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol) to total cholesterol.
Better Blood Sugar Control and A Lowered Risk of Diabetes
The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheats also scored highest on their ability to satisfy hunger.
Helps Prevent Gallstones
Eating foods high in insoluble fiber, such as buckwheat, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.
Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.
Lignans Protect against Heart Disease
One type of phytonutrient especially abundant in whole grains such as buckwheat are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in 857 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.
Prevent Heart Failure with a Whole Grains Breakfast
Heart failure is the leading cause of hospitalization among the elderly in the United States. Success of drug treatment is only partial (ACE inhibitors and beta-blockers are typically used; no evidence has found statins safe or effective for heart failure), and its prognosis remains poor. Follow up of 2445 discharged hospital patients with heart failure revealed that 37.3% died during the first year, and 78.5% died within 5 years.
Fiber from Whole Grains and Fruit Protective against Breast Cancer
When researchers looked at how much fiber 35,972 participants in the UK Women’s Cohort Study ate, they found a diet rich in fiber from whole grains, such as buckwheat, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).
Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day).
Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).
Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 g or less per day).
Practical Tip: As the following table shows, it’s surprisingly easy to enjoy a healthy way of eating that delivers at least 13 grams of whole grain fiber
|Food||Fiber Content in Grams|
|Oatmeal, 1 cup||3.98|
|Whole wheat bread, 1 slice||2|
|Whole wheat spaghetti, 1 cup||6.3|
|Brown rice, 1 cup||3.5|
|Barley, 1 cup||13.6|
|Buckwheat, 1 cup||4.54|
|Rye, 1/3 cup||8.22|
|Corn, 1 cup||4.6|
|Apple, 1 medium with skin||5.0|
|Banana, 1 medium||4.0|
|Blueberries, 1 cup||3.92|
|Orange, 1 large||4.42|
|Pear, 1 large||5.02|
|Prunes, 1/4 cup||3.02|
|Strawberries, 1 cup||3.82|
|Raspberries, 1 cup||8.36|
WHAT’S GREAT ABOUT IT
Quinoa is one of the most delicious, gluten-free, high protein seeds out there. This power-packed superfood has a lovely neutral flavour, with earthy undertones that makes the perfect canvas for just about any dish you want to create. What I love quinoa is that it’s quick to cook, around 15 minutes, so you can create a healthy meal without any fuss in the kitchen. It has a delicate and nutty flavour and I often can’t put down the spoon once I’ve started eating it. I love to use any leftover cold quinoa as a base to salads and fold through lemon, olive oil, massaged kale and fresh chopped garden herbs.
Technically quinoa is not a grain but a seed and is also a complete protein, which means it contains all the 9 essential amino acids that the body needs for repair. Quinoa is also a good source of lysine, an amino acid important for tissue growth and repair and the formation of collagen which is important for healthy skin.