Unroasted buckwheat groats: Health benefits you'll love
White buckwheat groats are much less popular than the roasted version, but this perception is misguided. Since they haven't been subjected to high-temperature processing, these grains retain more B vitamins and minerals, such as magnesium and iron. They have a much milder taste, making them suitable for both savory dishes and desserts. Children love them.
Many people associate buckwheat groats with the roasted grains that may have been off-putting during childhood due to their distinct bitterness. While some enjoy this bitterness, others do not. However, on store shelves beside the roasted variety is its milder counterpart. White buckwheat groats are perfect for salads, desserts, and thickening soups.
White buckwheat groats – A wealth of health
Unroasted buckwheat groats retain more valuable vitamins and minerals than those that have undergone thermal processing, during which the grains turn brown and slightly bitter. Because they are not roasted, they maintain a more delicate flavor. They have a similar amount of fiber as the roasted variety, making them equally desirable for those on a weight loss diet. Fiber swells in the intestines, providing a feeling of fullness and helping to cleanse the intestines of lingering substances.
White buckwheat is a good source of plant protein. It contains all essential amino acids, making it a perfect choice for vegetarians and vegans who do not consume animal products. Additionally, it is rich in B vitamins, which support the nervous system.
Support for the heart and cholesterol reduction
Regular consumption of white buckwheat groats can help lower levels of "bad" cholesterol, which is beneficial for the heart and circulatory system. The antioxidants found in them help neutralize the effects of free radicals, aiding in the protection of the body from oxidative stress.
White or roasted buckwheat groats – Which to choose?
The main difference between white and roasted buckwheat groats lies in their processing method. Roasting not only changes its taste, making it more intense but also leads to the loss of some nutritional values. White buckwheat groats retain more minerals, such as magnesium and iron. They also have a lower glycemic index, which means they positively impact blood sugar levels.
Wide applications in the kitchen
Thanks to their delicate flavor, white buckwheat groats blend perfectly into various dishes. They can be a great addition to salads, soups, main courses, and even desserts. One undeniable advantage is that they do not alter the taste of dishes.
White buckwheat groats can thicken creamy soups, like broccoli soup. Simply blend the cooked groats with broth and vegetables. The groats are neutral in taste, so they won’t disturb the balance of your favorite soup but will make it fuller and much more satisfying.
With white buckwheat, you can also prepare a delicious oven-baked dessert. Mix it with roasted apples, cinnamon, and brown sugar. Pour vanilla pudding over it and place it in an oven preheated to 350°F for 10 minutes. Want a deluxe version? Serve the dessert with vanilla ice cream and whipped cream.
How to cook white buckwheat groats?
The ideal ratio is 1 cup of groats to 2 cups of water.
- Bring water to a boil with 1 teaspoon of salt. Meanwhile, rinse the groats by covering them with running water. Drain and repeat the process.
- Add the rinsed groats to the boiling water and cook for 15 minutes.
- After that, cover the pot with a lid and let it sit for 5-10 minutes to absorb the remaining water.
