Buckwheat Flour (Whole-Groat)
Buckwheat flour, derived from whole groats of the buckwheat plant, is a nutrient-dense ingredient that serves as an excellent alternative to traditional wheat flour. Known for its earthy, nutty flavor and rich texture, it is widely used in gluten-free and whole-grain baking. Buckwheat flour not only offers versatility in cooking and baking but also provides a range of essential nutrients that contribute to a healthy and balanced diet.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 335 kcal |
| Protein | 12.62 g |
| Total Fat | 3.1 g |
| Saturated Fats | 0.677 g |
| Carbohydrates | 70.59 g |
| Dietary Fiber | 10.0 g |
| Sugars | 2.6 g |
| Calcium | 41 mg |
| Iron | 4.06 mg |
| Magnesium | 251 mg |
| Phosphorus | 337 mg |
| Potassium | 577 mg |
| Sodium | 11 mg |
| Zinc | 3.12 mg |
| Copper | 0.515 mcg |
| Manganese | 2.03 mg |
| Selenium | 5.7 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.417 mg |
| Riboflavin (B2) | 0.19 mg |
| Niacin (B3) | 6.15 mg |
| Vitamin B6 | 0.582 mg |
| Folate | 54.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.32 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Buckwheat flour is naturally gluten-free, making it an excellent choice for individuals with gluten sensitivities or celiac disease. However, it’s important to note that buckwheat can sometimes be processed in facilities that also handle wheat, so cross-contamination is possible for those with severe gluten allergies. Always check packaging for any potential cross-contamination warnings.
Dietary Preferences:
- Gluten-Free: Ideal for those following a gluten-free diet.
- Vegan: A plant-based, vegan-friendly ingredient that complements a variety of plant-based diets.
- High-Fiber: With 10 grams of fiber per 100 grams, buckwheat flour is a great addition to a high-fiber diet.
- Low Sugar: Contains only 2.6 grams of sugar per 100 grams, making it suitable for those managing their sugar intake.
Health Benefits:
Buckwheat flour is a rich source of plant-based protein, containing 12.62 grams per 100 grams, making it an excellent choice for vegetarians and vegans seeking to boost their protein intake. It is also high in essential minerals, including magnesium, phosphorus, and iron, which are crucial for maintaining bone health, supporting metabolism, and ensuring proper muscle function. Additionally, its fiber content supports digestive health and can help regulate blood sugar levels, making it beneficial for individuals with diabetes or those looking to manage their weight.
Conclusion:
Incorporating buckwheat flour into your meals provides a nutritional boost while adding a distinctive, earthy flavor to baked goods and dishes. Whether you’re baking gluten-free treats, making hearty pancakes, or preparing savory dishes, this flour offers versatility and a wealth of nutrients that promote overall health. Always remember to check the product’s packaging for potential allergens or cross-contamination if you have specific dietary restrictions. Buckwheat flour is not only a wholesome alternative to refined flour but also a great way to diversify your culinary repertoire.
