Buckwheat noodles: composition, calories, benefits and harms
Proper nutrition has become quite popular today. People began to think more often about the benefits and dangers of certain products, follow the figure, follow diets in order to ensure good health and a beautiful appearance. At the same time, many are faced with complete ignorance of what food is most healthy. It is worth remembering about Asian cuisine, because these peoples have always known a lot about products, inventing delicious recipes. One of these is buckwheat noodles.
What is buckwheat noodles?
Buckwheat noodles or soba - was first made in Japan and is an ingredient in the national cuisine of this country. In fact, this is pasta, which is a long noodle. It is made from ground buckwheat with the addition of water, sometimes a small amount of rice or wheat flour is added for viscosity. Noodles have a characteristic gray-brown color and a pleasant taste of buckwheat porridge.
Soba is recognized as a universal product - it can be cooked as an independent dish, added as an ingredient in soups, cold snacks. The product can be bought at the store or prepared independently at home. To do this, grind buckwheat, add wheat flour, a little hot water, knead the dough and let it rest for half an hour. Then the dough is rolled into thin layers (not more than 1.5 mm) and cut into small strips (like noodles). The product can be prepared immediately or dried for further use.
Since the main ingredient of the event is buckwheat flour, this explains the rich chemical composition of the product, which includes such basic elements:
- vitamins B1, B2, B5, B6 and PP - provide the body with energy, participate in redox reactions, positively affect the work of the heart, digestive, visual and nervous systems;
- minerals (calcium, potassium, zinc, magnesium, iron, phosphorus, etc.) - support all vital processes in the body, positively affecting the stable functioning of internal organs, are contained in all cells and tissues, improving their structure;
- routine - Of all cereal crops, there is only buckwheat. The substance helps in the treatment of diseases such as hypertension, atherosclerosis, and most importantly - prevents the appearance and development of cancer cells;
- choline - helps lower blood pressure;
- arginine - an amino acid that improves the elasticity of blood vessels, helping to lower blood pressure. The substance is useful for the body of people leading an active lifestyle, as it is a carrier of another element - creatine, which acts as the main source of energy for muscles and cells;
- lipotropic substances - protect the liver, establish its functioning, prevent the occurrence of cirrhosis;
- folic acid - Regulates the modeling of new immunity cells and preserves the integrity of DNA, necessary for the formation of red blood cells, which, of course, is very useful for pregnant women.
The peculiarity of real buckwheat noodles is the absence of gluten protein, which is found in all types of pasta made from wheat, rye or barley groats. This substance has a second name - gluten, because when interacting with water during kneading the dough forms an adhesive mass, for which it is appreciated in the bakery industry.
Did you know? Despite the fact that this product became known to Europeans not so long ago, it has been used in Japan since the middle of the 16th century.
Gluten is a danger to people whose body is not able to absorb it, i.e.suffering from an incurable disease of celiac disease. The substance can provoke a deterioration in the functioning of the intestine, a decrease in immunity, which recognizes the protein as a foreign body and begins to fight it.
Calorie content and BJU
The caloric content of events is quite high - in 100 g contains 348 kcal. Most of all carbohydrates in it are 70.5 g per 100 g of product, 14.7 g of protein, and only 0.9 g of fat. However, it must be taken into account that these indicators are characteristic of a semi-finished product. While the noodles are boiling, it absorbs a lot of water, which makes its mass grow and its calorie content decreases. When finished, the number of calories can be reduced by a factor of three. Also note that the indicators may vary from what is added to the composition of the event during the manufacturing process, perhaps there are additional ingredients.The glycemic index (GI) of noodles ranges from 55-60 units - this is an average indicator of a raw product, which suggests that it will be slowly broken down by the body.
This is useful in that a feeling of satiety is preserved for a long time, but at the same time, fat does not accumulate, and sugar levels remain normal. Due to this property, buckwheat noodles can be a full meal in the diet of people with diabetes. The GI value may increase depending on how long the dish is cooked.
Important! It is not recommended to add sugar to dishes with buckwheat, since it completely neutralizes the beneficial properties of cereals.
The benefits of buckwheat noodles
Buckwheat noodles bring many benefits. It is easily absorbed by the body, helps to lower blood pressure.
- Based on the volumetric chemical composition, it is possible to distinguish such useful properties as:
- strengthening the immune system, resulting in increased resistance to any disease;
- improvement of blood circulation, which is good not only for general health, but also for a positive effect on the male body;
- stimulation of the proper functioning of the digestive tract;
- cleansing the body of toxins and salts of heavy metals;
- cancer prevention;
- a positive effect on the functioning of the visual apparatus and nervous system;
- pressure normalization, etc.
What is useful noodles for weight loss
Despite the fact that SOBA is high in calories, nutritionists recommend it to people who want to lose weight.. And all because moderate intake of the product helps to establish metabolism, as a result of which excess cholesterol leaves the body, and fat deposits are reduced.
Did you know? Buckwheat — almost the only plant that could not be genetically modified. She does not need fertilizers and fights weeds on her own, so she has no nitrates, herbicides and other chemicals.
Eating noodles in small portions, you can permanently eliminate the feeling of hunger, while the voluminous complex of vitamins will help maintain good health and mood during the difficult period for the body, when you have to give up the usual diet.
Can Buckwheat Noodles on a Diet
Buckwheat noodles may well become a dietary product. Today, a diet based on buckwheat dishes is especially popular. But you need to take into account that the composition of this pasta can significantly differ in the amount of wheat or rice flour included in the product. This soba should contain no more than 30%. If you decide to include buckwheat noodles in the diet, it is better to cook it by all the rules yourself at home. When buying in a store, pay attention to the composition of the product.
Buckwheat-based meals are best consumed in conjunction with complementary foods. To do this, choose low-calorie ingredients - seafood, diet meat or vegetables. If you wish, you can turn to numerous recipes of Asian dishes, which include soba - so it will be easy and tasty to lose weight.It is advisable for diabetics to cook noodles at home without adding rice, which is less preferred. In its pure form, boiled noodles can have a glycemic index of about 40-50 units, which is quite acceptable for people with diabetes. When buying a product, you need to pay attention to the composition - some manufacturers can add spices, sugar, green tea to it to improve taste characteristics. Certain ingredients can cause considerable harm.
Still soba is useful to people who are on a diet that excludes the intake of meat products, as well as vegetarians. Noodles contain three of the eight important acids (tryptophan, lysine, threonine) that will completely fill the needs of the body.
Can buckwheat noodles with HS
In the diet of a nursing mother there should be products that will benefit not only her, but also the baby. Buckwheat is one of such products, including noodles made from this cereal. The main advantage of the product is that it does not cause an allergic reaction, therefore it is safe for the baby. Even the first lure is recommended to start with buckwheat.
In addition to hypoallergenicity, buckwheat noodles are easily digested, contain a lot of iron, which is useful for nursing mothers themselves, who can develop anemia in the postpartum period. The rich composition of trace elements starts in full swing all metabolic processes in the body, improves the structure of bone and muscle tissues, hair, stabilizes the hormonal background. Accordingly, the benefits and nutritional value of breast milk are increased.
Important! Overeating buckwheat noodles during lactation can harm the body. Recommended dose — 200 g 3 times a week.
Harmful buckwheat noodles
Buckwheat noodles can bring harm only in case of excessive consumption, therefore it is quite enough to eat the product several times a week in small portions. In general, it is believed that a sufficient amount of a single serving for a person is measured by a bundle of noodles freely creeping into the neck of the bottle. It can also be dangerous. individual intolerance to the individual ingredients that make up the event. Buckwheat, rice or wheat flour alone is contraindicated for a very small number of people, but the manufacturer can add other ingredients to the composition, so when buying in a store you need to carefully read the composition indicated on the package.
It is not recommended to use soba for people suffering from atonic constipation - they should give preference to buckwheat cooked in the form of ordinary boiled porridge. To summarize, we can confidently say that buckwheat noodles can bring considerable benefits to the human body. It can be included in dietary nutrition for diseases or the desire to lose weight. And just to eat is satisfying, tasty and healthy.