Buck The System
By: James Edwin

       Getting tired of plain ol' oats? Try buckwheat as an alternative source of complex carbohydrates for breakfast or any time of day. Buckwheat isn't actually a cereal grain, but a fruit seed related to rhubarb. While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb, making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Buckwheat flour is often used in pancakes, bread and pasta, and it's mixed with wheat flour to make soba noodles. Buckwheat is denser in calories than oatmeal, and has a few more carbs and fiber. Like oatmeal, much of the fiber in buckwheat is soluble. This type of fiber helps to slow digestion to make you feel fuller longer and avoids large insulin spikes that can lead to fat gain. Research shows that buckwheat can help lower the risk of developing high cholesterol and high blood pressure. Buckwheat's beneficial effects are due in part to its rich supply of flavonoids, particularly one called rutin. New research has found that buckwheat extract has a powerful ingredient called chiroinositol, that mimics insulin. This can help get more glucose, amino acids and creatine into your muscle cells after training and help drive muscle growth.

Buck This!

The table below shows the nutritional content of one cup of cooked buckwheat. To prepare buckwheat, rinse thoroughly under running water. Add one part buckwheat to two parts boiling water. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 20 minutes. Buckwheat can be combined with whole-wheat flour to make breads, muffins and pancakes; it can replace oatmeal; and it can be added to soups or stews to give them a hardier flavor and deeper texture.

Reference:
Kawa, J. M., et al.  Journal of Agricultural and Food Chemistry. 51(25):7287-7291, 2003.