While buckwheat is often a great substitute for carbs and resembles a wheat, it is not actually a grain. It is, instead, the seed of the broadleaf, a plant related to rhubarb. It has been cultivated for millennia in Asia and Europe, and today even the United States has taken to it - becoming the fourth largest producer on the planet. While carbs, like rice and wheat, rank high on the glycemic scale, buckwheat is low - meaning less blood sugar.
Not only is it low on the glycemic scale, but totally gluten-free - making it suitable for celiacs, people with allergies, or anyone on a gluten-free diet. No longer will you have to scour for gluten-free recipes for your dinner parties - this one is natural, and delicious.
A study in the American Journal of Clinical Nutrition found that higher consumptions of buckwheat resulted in less LDL cholesterol, and higher HDL cholesterol - i.e. less bad, more good.
It also packs more protein into its punch than rice, barley, corn or millet, and boasts all 12 major amino acids. This allows it to lower and stabilize blood sugar, which is crucial to staving off obesity and diabetes.
Buckwheat's high fiber content keeps you full for longer and helps your body digest. This fiber, along with the high protein levels, aids in normalizing blood sugar levels. A study in the Journal of Agricultural and Food Chemistry revealed that just one batch of buckwheat seed extract could reduce blood glucose levels by nearly 20% within 2 hours.
One Journal of Gastroenterology study demonstrated how diets rich in insoluble fiber, found in buckwheat, can stave off gallstones in women. What's more, one cup of cooked buckwheat provides nearly a fifth of your daily fiber requirement - lowering the risk of colon cancer.
For those of you with an environmental conscience, it is also eco-friendly, and can be grown with virtually no pesticides.
If that's not enough, it is chock-full of rutin, an antioxidant that supports the cardiovascular system. It is, overall, the best cholesterol-lowering treat ever studied.
1 cup buckwheat groats
2 cups water
½ tsp. salt
12 green or black olives, pitted and quartered
1 yellow bell pepper, diced
1 cup Beetroot, chopped
¼ cup red onion, finely chopped
50g walnut, chopped
½ cup fresh dill, chopped
2 tbsp. fresh mint, chopped
Juice of 1 lime
2 tbsp. white wine vinegar
1 tbsp. olive oil
1 tbsp. flaxseeds
½ tsp. salt
½ tsp. black pepper
• Bring water to the boil in a saucepan and add the salt.
• Add buckwheat groats and slowly reduce heat.
• Cover and cook until all water has absorbed (about 10 minutes).
• Remove from pan and allow to cool.
• Add all other ingredients and mix until well combined.
• Serve immediately or refrigerate.
More superfoods: The Best Super Foods A-Z: A Is For Avocado
Photo Credit: Bigstock
We have worked and continue working really hard to create inKin Social Fitness Platform. Our mission is to provide you with the best service that helps you accumulate and track your fitness and health data and, hence, take care of your most crucial asset - your health and wellbeing. All your data is displayed on the platform for your convenience and to help you get more active on a daily basis.
Types of Personal Information We Collect When you use our Sites, we collect your personal information. Personal information refers to information that directly identifies or can be used to determine the identity of a person. This information may include:
How We Collect Personal Information Passive Collection We may collect personal information passively, while you are visiting or interacting with the Sites. We call this “passive” collection since you may not know that this information is being collected when you visit or interact with the Sites. This information may consist of the following items: website visitors’ IP address, IP address-related information, network configuration information, network device information, browser plug-in type and versions, and operating system.
We may utilize other third-party data analytics tools to identify how users engage with the Sites and to provide us with information regarding our users.
Direct Collection We also collect information from you directly, at the time that you supply information to us via the Sites. For instance, if you contact us to subscribe to our membership, ask questions, provide fitness and health-related data, provide data collected by application during use (for example, heart rate), provide us feedback about the Sites or any of our services, we may store your communications, including any personal information you include in them, so we can effectively provide our services or respond to you. If you do not want us to directly collect your personal information, please do not provide it to us.
Other Sources We may also collect or receive information from other sources including third-party information providers and third-party platforms. For example, we use Intercom and Facebook to communicate with our members and collect feedback. This information may be used to supplement your profile, and it will be combined with other information we collect.
How We Use the Personal Information We Collect We use your information primarily as necessary to provide you with the Sites, including in one or more of the following ways:
Choices Regarding the Use of Your Information
You may choose not to provide inKin with any personal information. However, if that occurs, we will be unable to process your membership application and you will not be able to access inKin’s services.
If you have an account on our Sites, you can access and edit the information you provided to us through individual settings in the Sites. If you want to delete your account and information on our Sites, please visit your Settings page.
Opting Out of Marketing Communications
If you would like to unsubscribe to any of our services or would like us to remove you from commercial communications, e.g. any of our online mailing lists, you may do so by sending an e-mail to email@example.com. Please include your name and email address in the body of the message.
In some cases, inKin may also provide you with an opportunity to opt-out of some services in e-mail messages that you receive from us. For commercial e-mails, in particular, you may opt out by clicking the “unsubscribe” link in such e-mails. We will process your requests as soon as possible, but please be aware that it may take us some time to respond to your request and, in some circumstances regarding opt-out requests, you may receive a few more messages until your request is processed.
Third-Party Websites Our Sites may link to third-party websites from other companies, such as to relevant online resources and third-party websites. We are not responsible for the privacy practices or content of such other websites. If you have any questions about how these other websites use your information, you should review their policies and contact them directly. We are not responsible for the actions of third parties.
Notice Regarding Public Posting Areas Please note that some of your profile information may be exposed publicly when you participate in the Sites, such as by posting content, chatting with other users, or commenting on content. PLEASE BE EXTREMELY CAREFUL WHEN DISCLOSING ANY INFORMATION IN PUBLIC POSTING AREAS. WE ARE NOT RESPONSIBLE FOR THE USE BY OTHERS OF THE INFORMATION THAT YOU DISCLOSE IN PUBLIC POSTING AREAS.
Security While we implement the above security measures, you should be aware that 100% security is not possible. It is important that you protect and maintain the security of your account credentials and you need to immediately notify us of any unauthorized use of your account. We may use third-party products and services to secure or store your information. Please understand that no data transmission over the Internet can be guaranteed to be 100% secure. Consequently, we cannot ensure or warrant the security of any information you transmit to us. Understand that any information that you transfer to us is done at your own risk. If we learn of a data security systems breach, we may attempt to notify you electronically so that you can take appropriate protective steps. By using the Sites or providing personal information to us, you agree that we can communicate with you electronically regarding security, privacy, and administrative issues relating to your use of the Sites. We may post a notice via the Sites if a security breach occurs. We may also send an email to you at the email address you have provided to us in these circumstances. Depending on where you live, you may have a legal right to receive a written notice of a data privacy or security breach. If you have reason to believe that your personal information that we have collected or our system security has been breached or if you have any questions about the security of inKin’ Sites, please send an email to firstname.lastname@example.org.
Personal Information of Children Under the Age of 13 inKin does not target children under the age of 13, and we do not knowingly collect personal information from any child under the age of 13 without parental consent. When we do receive such information, we delete it as soon as we discover it and do not knowingly use it or share it with third parties.
Assignment In the event if all or part of our assets are sold or acquired by another party, or in the event of a merger, you grant us the right to assign your personal information collected via the Sites.
Your California Privacy Rights and How We Respond to Do-Not-Track Disclosures
California Civil Code Section 1798.83 permits visitors to the Sites who are California residents to request certain information regarding our disclosure of personal information to third parties for their direct marketing purposes. To make such a request, please contact us by e-mailing us at email@example.com.
We do not share personal information with third parties for their direct marketing purposes unless you consent to such disclosure. If you do ask us to share your personal information with a third party for its marketing purposes, we will only share information in connection with that specific promotion, as we do not share information with any third party (other than our service providers) on a continual basis.
At this time our Sites do not recognize automated browser signals regarding tracking mechanisms, which may include ‘do not track’ instructions.
Effective Date: July 7, 2017