What to Eat With Buckwheat for Maximum Benefit and Taste – Nutritionist’s Answer

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For buckwheat to be better digested, it should be combined with the right foods – milk, eggs, fish, poultry, or cheese.

Buckwheat porridge is a very healthy product, but it needs to be supplemented and enriched with animal protein. This combination is more complete in its composition. Nutritionist Svetlana Fus shared on Instagram what to combine buckwheat with to get the most out of it.

“Despite all its advantages, buckwheat does not contain all the essential amino acids. Moreover, vegetable proteins are absorbed worse than proteins from meat, fish, poultry, eggs, and dairy products. While proteins from vegetable foods are absorbed by 70%, animal proteins are absorbed by 95-96%,” the expert noted.

Therefore, it is better to eat buckwheat porridge with milk, eggs, fish, poultry, or cottage cheese.

It is also useful to combine buckwheat with vegetables, for example, with cabbage: sea kale, broccoli, and sauerkraut. “Such a combination will be rich in dietary fiber, which acts as a natural sorbent, vitamins, and minerals,” the nutritionist explained.

How to cook buckwheat properly

The water in which buckwheat is cooked absorbs all the nutrients of this cereal. Therefore, when cooking, you should correctly calculate the amount of water so as not to drain it. The ideal proportions are 1:2.5 (one part buckwheat and 2.5 parts water).

Unusual Greek salad with buckwheat – recipe

Fus said that buckwheat is used not only to make porridge but also to replace wheat flour in baking. Buckwheat does not contain gluten, so it is the best option for people with gluten intolerance. You can also make a salad with buckwheat, tomatoes, and cheese.

To do this, cook buckwheat porridge, cut tomatoes and feta cheese into small cubes, and add olives – this will make it taste like a Greek salad, but this dish will be more satisfying.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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