Buckwheat (Cooked Groats) Overview
Buckwheat is a complete plant protein (all 9 essential amino acids) that is naturally gluten-free with unique rutin that strengthens blood vessels.
Why Buckwheat (Cooked Groats) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Buckwheat (Cooked Groats) Nutrition Facts
Per 168g (1 cup cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 | — |
| Protein | 5.7g | 11% |
| Total Carbohydrates | 33.5g | 12% |
| Dietary Fiber | 4.5g | 16% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 1.2mg | % |
| magnesium | 86mg | % |
GI: 54 ()
Key Nutrients in Buckwheat (Cooked Groats) for Heart Health
Fiber
4.5gSupports heart health by providing essential fiber
Magnesium
86mgSupports heart health by providing essential magnesium
Best Ways to Eat Buckwheat (Cooked Groats) for Heart Health
- Kasha (Eastern European style)
- Soba noodles
- Buckwheat pancakes
- Porridge for breakfast
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Buckwheat (Cooked Groats) Health Benefits
- Complete protein - rare in plants
- Naturally gluten-free grain alternative
- Rutin strengthens capillaries and lowers BP
- Resistant starch improves insulin sensitivity
Important Considerations
- Can cause severe allergic reactions
- Contains mild phytoestrogens
- Fagopyrin may cause sun sensitivity
- May significantly lower blood pressure
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