Calorie content of different types of buckwheat: benefits and harm to the body, use for weight loss, recipes

Buckwheat is the most commonly used cereal due to its beneficial properties and high nutritional value. The last factor is directly related to calorie content, which varies depending on the method of preparation of the dish. Despite the fact that this figure is high, this product is in demand in weight loss diets. Thanks to slow carbohydrates and easily digestible proteins, buckwheat quickly and for a long time fills you up and energizes you.

Along with this, the body heals. Due to its great benefits and minimum contraindications, cereal is recommended for consumption by people of any age and condition.

Composition of buckwheat

Most often, buckwheat kernels are used for food - unsteamed and without husks, whole buckwheat grains of a rich brown color. This is the richest product in biochemical composition. It contains:

• starch;
• saturated and unsaturated fatty acids;
• mono- and disaccharides;
• vitamins: groups B, E, A, PP;
• micro- and macroelements: iron, phosphorus, magnesium, potassium, calcium, sodium, sulfur, silicon, iodine, zinc;
• organic acids: oxalic, citric, malic;
• arginine, lysine;
• routine;
• choline;
• folic and nicotinic acid;
• cellulose.

Calories and nutritional value

Buckwheat porridge is ideal for athletes and people watching their figure. Despite its nutritional value, it does not contribute to weight gain. It is a valuable source of vitamins and minerals.

Per 100 grams of dry grain there are 305 kcal with the following distribution of BJU: proteins - 14 g, fats - 4 g, carbohydrates - 60 g.

However, such a high indicator does not interfere with weight loss, since in the finished state the cereal is lower in calories. It’s easy to calculate how many calories are in one serving of buckwheat porridge yourself:

1. Take the ratio of kernels and water 1:2 (for example, 100 g per 200 ml).
2. After cooking, it swells, resulting in 300 g, while the total calorie content remains unchanged - 305 kcal.
3. Divide this value by 3, so the energy value of 100 g is no more than 102 kcal.

The composition contains a predominance of carbohydrates, but they are complex and have a low glycemic index. Therefore, they are not forbidden to use without restrictions. That is why the product is indicated for mono-diets and fasting days.

Calorie content and nutritional value of all types of buckwheat per 100 g serving:

How much protein is in the product?

Many people are accustomed to the fact that buckwheat is a source of carbohydrates, but the product also contains “building material” for muscles (protein). How much protein is in buckwheat per 100 grams? As with calorie content, it all depends on whether the product is cooked or not:

1. Raw cereal contains 12.6 grams of protein (per 100 grams of product).
2. In boiled cereal - 4.2 grams. The daily requirement of an athlete weighing 80 kilograms is 160-200 g of protein per day. This means that buckwheat alone is not enough, but taking it in the morning and two hours before training is a chance to saturate the body with the required material for muscle growth.

The protein contained in the cereal has a rich amino acid composition, it is quickly absorbed and helps restore muscle tissue after exercise. In some cases, boiled buckwheat is used as a natural meat substitute, which makes it useful among vegetarians.

Beneficial features

Buckwheat can be a complete substitute for meat, which is explained by its nutritional capabilities. Thanks to its rich chemical composition, it is able to saturate the human body with essential vitamins and microelements. It is recommended to include it in your daily diet to avoid many health problems.

Useful properties of buckwheat:

• Stabilizes blood pressure and hematopoiesis.
• Positively affects the musculoskeletal component.
• Activates the central nervous system and enhances brain activity.
• Serves as protection against malignant neoplasms.
• Prevents the development of cardiovascular diseases, strengthens vascular walls.
• Normalizes digestion: improves intestinal motility, relieves constipation.
• Increases immunity.
• Reduces “bad” cholesterol and hemoglobin levels in the blood.
• Cleanses away impurities and toxins.
• Uplifts your mood and energizes you.
• Helps eliminate swelling and inflammation due to arthrosis, arthritis and rheumatism.

Buckwheat dishes are recommended for constant consumption by children, which contributes to the normal development of the growing body. At the same time, mental abilities improve: concentration and memory. People involved in sports need such a nutritional supplement to gain muscle mass. This is due to the saturation of buckwheat with carbohydrates, which during the digestion process release a large supply of energy. Against this background, training is more productive.

For men, systematic consumption of buckwheat dishes will help in case of problems with potency and prevent inflammatory processes in the prostate gland.

Buckwheat is no less useful for women, as it improves appearance: it has a positive effect on the skin, structure of hair and nails. As a result, acne and irritation on the face disappear, and the skin becomes more elastic. Thanks to the cereal, hormonal levels return to normal, which is especially important during the onset of menopause and shortly before.

During pregnancy

During pregnancy, it is recommended to consume buckwheat regularly, as it is a valuable supplier of vital substances for both mother and child. Folic acid in its composition helps the proper development of the baby's central nervous system and prevents premature birth.

The high iron content makes cereal an indispensable remedy for the prevention of anemia. Its other components have a beneficial effect on the heart and blood vessels: they prevent varicose veins, control blood pressure, and protect against the development of atherosclerosis. It is impossible to gain weight on such dishes.

When breastfeeding, a woman should especially monitor her diet so as not to harm the baby. Eating buckwheat allows you to avoid many digestive problems in a newborn: bloating, colic and allergies.

When losing weight

Buckwheat is considered a dietary but nutritious product. Therefore, it is easy to lose weight on it, without the constant hunger inherent in many diets. Buckwheat dishes fill you up well and for a long time, which eliminates unnecessary snacks during the day. Despite the meager diet during such weight loss, the body does not experience much stress. This is due to the balanced and rich chemical composition of the cereal.

Intensive fat burning occurs due to:

• improving bowel function;
• enhancing metabolism;
• removal of excess fluid from the body;
• cleansing of waste and toxins.

It is enough to replace 1-2 meals a day in your usual menu with dietary buckwheat dishes, due to which you can lose up to 2 kg of excess weight in 7 days.

Classic recipe

Buckwheat with egg in a frying pan is a fairly simple version of the dish.

Buckwheat with egg in a frying pan is a classic recipe.

It can be used as a hearty and quick breakfast, or for preparing dinner. The resulting product has a fairly balanced taste.

Composition of ingredients

To prepare a dish for 2 servings you will need the following set of ingredients:

• 150 g of buckwheat porridge, cooked in water;
• 2 chicken eggs;
• salt and pepper - to taste.

To calculate the required amount of cereal for cooking, you need to take into account the increase in the mass of the cereal by 4 times.

Step-by-step cooking process

Cooking steps:

1. In a small bowl, mix chicken eggs, add table salt and ground black pepper.

2. Mix the ingredients well. You can use a whisk or mixer for this.
3. Place buckwheat porridge, pre-cooled after cooking, into the bulk of the food.
4. Grease the frying pan with vegetable or olive oil. If you are using a non-stick frying pan, you may not need to use oil.
5. Place the container on the fire and warm the surface well.
6. Pour the mixture of cereal and eggs into a heated frying pan. Reduce heat to low and cover the mixture with a lid.
7. Over low heat for 2-3 minutes. Cover, fry the mixture until crusty.
8. Turn over to the other side using a plate. If you use a spatula, the casserole may crumble due to the copious amount of grain.
9. Within 2-3 minutes. also fry the casserole on the back side over low heat, after covering the pan with a lid.

After cooking, immediately transfer the casserole to a serving dish.

What can I add?

You can diversify the dish with the following ingredients:

• meat or sausages. They give a characteristic meaty taste and make the dish more satisfying. If chicken fillet or beef is used in the recipe, cooked buckwheat becomes more “protein-rich” and healthy. To prepare the dish you will need about 100-150 g of meat or sausages;

• tomatoes . They make the dish more juicy, with a slight sourness. Tomatoes fried in a dry frying pan have a light grilled flavor, which is combined with the delicate taste of eggs and neutral buckwheat. For cooking you will need no more than 3 vegetables;
• milk . You can make a tender omelet from eggs and buckwheat with milk. This dish option is suitable for children. The omelette turns out tender, and the buckwheat adds richness to the dish. To prepare an omelette with buckwheat you will need about 50 ml of milk;
• Bell pepper is an additive that has a sweetish taste. Delicate bell pepper allows you to diversify the recipe without harming the calorie content of the dish. If desired, you can cut the product and add it to the total mass, or prepare an omelette with buckwheat and pepper;
• fresh green onions allow you to prepare a hearty dinner option from eggs and buckwheat. The product has a pronounced aroma and pleasant taste. Combine green onions with tomatoes or cheese. You can also make shakshuka with buckwheat. To prepare the dish you will need no more than 1 bunch of fresh green onions;
• cheese . To prepare eggs with cheese and buckwheat, it is recommended to use a durum product. You can also use tender, creamy mozzarella, which during heat treatment becomes stretchy and sticks all the ingredients together. To prepare the dish you will need about 50-100 g of cheese.

You can also diversify the recipe with various spices. This allows you to make the taste of the dish more rich without harming the calorie content.

How to serve a dish

Serve omelette with buckwheat immediately after cooking. The prepared dish can be used by analogy with oatmeal. The omelet can be spread with cream or cottage cheese, add fresh vegetables and herbs.

How to use

Eating buckwheat for weight loss will not bring the desired result if you combine it with certain foods:

• fat meat;
• sugar;
• smoked meats;
• sauces, mayonnaise;
• oil in large quantities.

It is advisable to eat any buckwheat dishes in the first half of the day. It is not forbidden to eat them in the evening, but no later than 18:00. You cannot eat buckwheat at night, as the product takes 1.5-2 hours to digest, which will not allow the digestive system to fully rest.

For fasting days, it is recommended not to cook the cereal, but to soak it. Then it retains more vitamins and microelements. To do this, you will need 200 ml of boiling water for 1 glass: steam it in a thermos in the evening and leave it overnight. In the morning, drain off the remaining liquid. There is no need to add salt or add anything. Divide the resulting dish into 5-6 servings and eat throughout the day.

If the bland taste of the porridge is unbearable, then you can add a little chopped herbs, kelp (seaweed) or a spoonful of honey.

With daily mental stress, such a poor diet can provoke increased cravings for sweets. Then you should mix porridge with dried fruits for breakfast, and drink a glass of honey water on an empty stomach every morning.

You can’t eat buckwheat alone for a long time, maximum 5–7 days. Otherwise, the body begins to lack minerals and other nutritional components. Therefore, they additionally eat fresh fruits and vegetables, eggs, sea fish, white meat and drink a lot. The result of losing weight in this way depends not only on the amount eaten, but also on optimal physical activity.

Buckwheat diet

The buckwheat diet is indicated not only for weight adjustment, but also in case of certain health problems. Cereals can be eaten in any form: boiled, steamed, soaked in kefir, baked. The menu for the day is varied, but within acceptable limits regarding the food set.

The advantage of such a diet is that buckwheat is allowed to be eaten in unlimited, but reasonable quantities. Because of this, those losing weight do not experience discomfort throughout the entire restrictive period. There is no need to count calories every day. In a week you can lose 7-8 kilograms while maintaining muscle mass.

The essence of the buckwheat diet:

• Eat 4-5 times in small portions. To avoid overeating, it is recommended to replace your usual plates with smaller ones, with a volume of 200–250 g.
• Drink up to 2 liters of water per day.
• Exclude from the diet foods and unhealthy drinks that are not included in the menu: store-bought juices, sweet soda, alcohol.
• Minimize salt intake.
• Stop eating 3 hours before bedtime.

Additional drinks: kefir (1% fat), still mineral water, green tea and herbal infusions. If you have an increased craving for sweets, then drink honey water: 1 tsp per glass. Suitable snacks include: green apples, oranges, grapefruit. You can eat no more than one fruit per day.

For the first 2–3 days, the basic dish is raw buckwheat porridge, then it is allowed to include various dietary recipes from cereals. Usually this regime is followed for a week, but if you are comfortable, it can be longer.

Options for light short-term buckwheat diets:

• Kefir. A fermented milk product is added to the classic version at the rate of 1 liter per day. They wash it down with porridge or put it directly into it.
• With fruits and vegetables . Any fruit except grapes, bananas, dates is mixed or eaten whole. Additionally include fresh or steamed non-starchy vegetables.
• Strengthening . The most varied nutritional option, where in addition to buckwheat it is acceptable to eat something else: cottage cheese for breakfast, veal and vegetable salad for lunch. Portions on this diet are larger, but the number of meals is reduced to 3.

If you eat only buckwheat, without salt and oil, then excess weight will go away very quickly. However, this is an emergency measure that will not bring health benefits.

With milk

Buckwheat with egg in a frying pan, cooked with milk, is a delicate dish that can be prepared in 30-40 minutes. The dish has many variations, ranging from a spicy dinner to a sweet breakfast for children.

Composition of ingredients

To prepare the dish you will need:

• 4 chicken eggs;
• 300 g buckwheat;
• 0.5 liters of milk. You can use a product of any fat content;
• 4 cloves of garlic;
• 3 tbsp. l. butter.

You can add spices and table salt to the dish to taste. From this amount of ingredients you can prepare a dish for 4 servings.

Step-by-step cooking process

Cooking steps:

1. Hand-sort the buckwheat. Rinse the cereal several times to obtain clean water.

2. Heat the pan slightly. The surface should be dry, the heat under the frying pan should be minimal.
3. Place the cereal on the surface of the frying pan and fry for 2-3 minutes to evaporate excess water.
4. Place a piece of butter into the prepared buckwheat and fry the cereal for 5 minutes, stirring occasionally.
5. Break the chicken eggs into a separate bowl. Pour milk into the container and mix the ingredients using a mixer or whisk.
6. Salt the resulting mass, add spices or herbs.
7. Pour part of the mass into the frying pan and mix the mass well.
8. Simmer the buckwheat covered over low heat. When the milk begins to be absorbed into the buckwheat, add the mixture.
9. Peel the garlic and grate it on a fine grater (or put it through a garlic press).

10. Add milk mixed with eggs to the remaining buckwheat mass, add grated garlic.
11. Mix the mixture well and leave until the buckwheat is completely cooked.

It is recommended to cook buckwheat in milk in a non-stick frying pan.

How to serve a dish

It is recommended to serve cooked buckwheat hot. You can use sesame seeds as decoration and add fresh herbs. Buckwheat porridge with egg can be varied with fresh vegetables or salad.