Michael
Novice Bodybuilder
Posts: 162
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Post by Michael on Mar 16, 2004 11:11:28 GMT -5
Tim, Can you check your food facts sources and find out some info on buckwheat flour. I would like to know if it is just as healthy as wholewheat flour or more like white flour? Thanks
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Post by Tim Wescott on Mar 16, 2004 15:49:06 GMT -5
Buckwheat Flour Buckwheat (buck-wheat), the "Nutritional Giant". Indigenous to Central Asia where it still grows wild, nutritionally excellent buckwheat is not wheat at all. Buckwheat berries, when ground into flour, have a more distinctive flavor than wheat. It is commonly used for an array of international dishes such as soba noodles, blinis, crepes and pancakes.
Benefits Wheat Free, Made with Non-Gluten Ingredients; Whole Grain Flour; Dairy Free; Rich In Fiber; Low Fat; A Sodium Free Food; Vegetarian. I guess it`s wheat free ,and is nothing like white flour at all.It was a little hard to find info but I`ll get you the nutritional breakdown and you can compare it to whole wheat and white flour.
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Post by Tim Wescott on Mar 16, 2004 15:53:59 GMT -5
Buckwheat Flour Nutrition Facts Serving Size: 1/3 cup (30g) Servings Per Container: about 30 Amount Per Serving Calories 115 Calories from Fat 15 % Daily Value* Total Fat 1.5g 2% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 0mg 0% Potassium 175mg 5% Total Carb. 20g 7% Dietary Fiber 6g 24% Sugars < 1g Protein 5g Vitamin A 0% • Vitamin C 0% Calcium 0% • Iron 6% Thiamin 2% • Riboflavin 4% Niacin 6% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Calories: 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g
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Post by Tim Wescott on Mar 16, 2004 15:58:16 GMT -5
Whole Wheat:
The nutritional advantage of cooking or baking with whole wheat kernels, cracked wheat, bulgur, rolled wheat or whole wheat flour centers primarily on fiber, the indigestible part of the plant foods that provides almost no calories, but serve the very important function of moving food through the intestines. With the germ and bran left intact, whole-wheat foods are a good source of dietary fiber. Today researchers are discovering more about the part bran and germ play in a healthy diet. Nearly 100 percent of the important phytochemicals and nutraceuticals are synthesized and stored in the bran and germ structures that comprise only 20 percent to 25 percent of the mature kernel.
There are two types of dietary fiber: insoluble and soluble. White flour products contain some soluble fiber, which has been shown to lower blood cholesterol levels when eaten as part of a low-fat diet. Whole-wheat products and bran are sources of insoluble fiber, which acts as a bulk producer to help prevent constipation, relieve hemorrhoids and prevent diverticular disease.
Wheat bran is one of the richest natural sources of niacin known, and this important B vitamin is accompanied by several others, including thiamine, riboflavin, pantothenic acid, and a very large number of antioxidant molecules, such as ferulic, coumaric, and related phenolic acids. In addition, there are significant reserves of calcium, magnesium, potassium, phosphorus, and iron, and the nutritional quality of bran and germ is significantly better than most endosperm proteins. The tissues also provide a variety of hydrolytic enzymes, and the cell walls that surround each of the bran and germ cells are major sources of both soluble and insoluble fiber.
Foods containing insoluble fiber may also reduce the risk of colon cancer, and according to recent studies, may help prevent breast cancer.
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Michael
Novice Bodybuilder
Posts: 162
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Post by Michael on Mar 16, 2004 16:22:00 GMT -5
Thanks Tim, Since it seems to have a high level of fiber, I may try to sub it in some recipes for white flour and see how it taste. I would like to reduce some of the white flour I use, and most everything I find on wheat flour shows only half of the white flour being replaced with wheat.
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