The reason why green buckwheat is healthier than brown is the lack of heat treatment. Although they are grains of the same plant, green buckwheat has a lower glycemic index – as well as a higher content of vitamins and minerals.
In addition, green buckwheat can be germinated at home, while ordinary buckwheat is not suitable for this purpose. In fact, steaming and roasting makes the germ of the grain “dead” – microorganisms multiply worse on it, but it cannot sprout.
What is green buckwheat?
Green buckwheat is buckwheat grains without preliminary roasting. In most countries of the world, the concept of buckwheat refers to the natural grain, while fried buckwheat is considered a product of Russian cuisine.
Despite the fact that as a result of heat treatment, buckwheat grains acquire a rich taste and become denser (which makes cooking easier), roasting negatively affects the content of vitamins and minerals in the product. In addition, the grain loses its ability to germinate.
As for macronutrients, both variations have the same nutritional value. The only difference is the glycemic index. Its value is 60 units for brown buckwheat and about 50 units for green. The difference is due to the longer cooking time.
What’s the use?
100 g of dry buckwheat contains 80% of the daily requirement of manganese, 55% of magnesium, 32% of phosphorus, 31% of copper, 16% of zinc, 14% of iron, 12% of selenium, 9% of potassium and 2% of calcium. It also contains vitamin P (rutin), which improves blood circulation, strengthens capillaries, and enhances the body’s ability to absorb iodine.
Research suggests that the chiro inositol found in buckwheat improves the body’s sensitivity to insulin. With the regular presence of this substance in the diet, the body begins to better use the energy of carbohydrates and simple sugars.
Calorie content and composition
Buckwheat is a pseudo-cereal – the same as quinoa. Its protein does not contain gluten, which causes food allergies in some people. As for the content of calories, proteins, and carbohydrates in green buckwheat, this number is similar to brown cereals – adjusted for the fact that the numbers always vary by 10-15% from the tabular data.
Comparative table of macronutrients in grains:
| Grain | Protein (g) | Fat (g) | Carbs (g) | Calories (kcal) |
| Lentils | 25.8 | 1.1 | 60 | 353 |
| Oat groats | 17 | 7 | 66 | 389 |
| Buckwheat | 13 | 3.4 | 72 | 343 |
| Wheat groats | 12.8 | 0.6 | 77.4 | 376 |
| Semolina | 11.3 | 0.7 | 73.3 | 326 |
| Barley grits | 10.4 | 1.3 | 72 | 322 |
| Pearl barley | 10 | 1.2 | 78 | 352 |
| Corn grits | 8.3 | 1.2 | 75 | 325 |
| Rice (brown) | 8 | 3 | 77 | 370 |
| Rice (white) | 7 | 0.7 | 80 | 365 |
Pros and Cons
As we mentioned above, the main advantage of green buckwheat is the high content of vitamins, minerals, and antioxidants – they are not destroyed during heat treatment. The difference can be significant, but it depends on the variety and on the method of preparation.
The disadvantages of green buckwheat include an unusual taste, differences in the cooking process, and increased requirements for storage conditions. That is why natural buckwheat is most often sold in small and tightly sealed bags.
How to cook it?
In order to properly cook green buckwheat, you need either a kitchen scale or a special measuring container – otherwise, you will either overcook the cereal in an excessively large amount of water or undercook it. In addition, as in the case of boiling eggs, the timing of the boil also plays a role.
How to cook buckwheat?
- Measure 100g of green buckwheat
- Measure 250ml of water
- Bring the water to a boil
- Pour the buckwheat into the boiling water
- Bring to a boil then lower the heat
- Cook buckwheat under a closed lid for 10 – 12 minutes
- Salt, then turn off the heat and let it sit for 2 – 3 minutes
- Add butter or olive oil to taste
Do you need to soak it?
The main difference between the taste of green buckwheat and brown buckwheat is the presence of a slight bitterness, similar to the bitterness of spinach and other vegetables. If such a taste is undesirable, it is recommended to soak buckwheat in cold water for several hours or even overnight before cooking. As a result, the water will turn into a fairly thick gel – it must be drained, and the grains themselves should be thoroughly washed.
After soaking, the cooking time for green buckwheat is reduced by about half – such cereals can not only be boiled in water but added to the pre-cooked vegetable stew and simmered for 5-7 minutes. In this case, it will absorb the taste of vegetables. In addition, for a more complete preservation of vitamins and minerals, such cereals can be brought to readiness in a double boiler.
Green buckwheat is the natural state of buckwheat. Unlike brown buckwheat, it is not pre-heated. Its main advantage is that the grain germ retains more vitamins and minerals – it can even be germinated. The disadvantages include a longer cooking time and increased requirements for storage conditions.