Buckwheat, Singoda and Millet Flours

Taoshobuddha

T

Health and healing is in your hands.Health depends on awareness of the food you eat, its nutritional qualities

and values.

When your body is nourished with such life invigorating substances its

longevity is extended. The SPIRIT can express its FRAGRANCE to its fullest.

Buckwheat, Millet

and Singoda FlourTaoshobuddha Health and Healing Series

Buckwheat, Millet and Singoda Flour

Taoshobuddha Health and Healing Series Page 1

MEDITATION LEADS TO ULTIMATE FLOWERING

BUCKWHEAT, MILLET AND SINGODA FLOUR

© 2011, Taoshobuddha

The information is gathered from various sources to create this usefuldocument for general reader. In most cases the views contained are that of the original Researchers and not that of Taoshobuddha.

All rights are reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, mechanical, photocopying, recording or otherwise, without prior written permission of the original publisher TAOSHOBUDDHA MEDITATIONS.

Cover design and graphics: Anand NeelamberPrinted and Published by: TAOSHOBUDDHA and



TAOSHOBUDDHA

The word Taoshobuddha comes from three words, ‘tao,’ ‘sho,’ and ‘Buddha’. The word Tao was coined by the Chinese master, Lau Tzu. It means that which is and cannot be put into words. It is unknown and unknowable. It can only be experienced and not expressed in words. Its magnanimity cannot be condensed into finiteness. The word Sho implies, that which is vast like the sky and deep like an ocean and carries within its womb a treasure as ‘Bliss’. It also means one on whom the existence showers its blessings. And lastly the word Buddha implies the Enlightened One; one who has arrived home and whose consciousness that is not clouded by thoughts, emotions, and sentiments together or individual! Thus, Taoshobuddha implies one who is existential, on whom the existence showers its blessings and one who has arrived home. The Enlightened One!



Buckwheat Flour

Or Kuttu Flour

1. It is extremely high in protein and is a wonderful substitute for those who are allergic to gluten (found in wheat).

2. It contains a phytonutrient called RUTIN, which is known to lowercholesterol and blood pressure.

3. It is good for the heart and is rich in magnesium, which is responsible for maintaining a Healthy Heart.

4. It is a super source of Fiber.



5. Buckwheat is rich in vitamin B, iron, calcium and phosphorus.

6. It is 75% of complex carbohydrates and 25% of high quality protein which makes it an ideal food for weight loss.

Buckwheat is a part of many weight loss diets in the West. The fact that it has high nutritional value makes it an ideal food for dieters.

In India this flour is used during fasting periods. In such preparations a lot of ghee and oil is used in making kuttu preparations like poories and pakodaswhich makes it a high fat food. This is the reason many tend to put on weight during the navratras instead of losing it.

There is not much difference in the calories of the either. 100gm of each, Kuttu Atta and wheat atta contain around 330 calories. The difference is in terms of the higher amount of protein you get along with a double dose of vitamins. The protein makes you feel full for longer and keeps those hunger pangs at bay. It is best eaten in grain form like porridge or if added to your regular wheat flour.

Introduction and Description

While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel. However it classified as a grain from a culinary perspective. Common and tartary buckwheat are the varieties that are popular in the United States. Its name is supposedly derived from the Dutch word bockweit, which means ‘beech wheat’. Buckwheat has beechnut-like shape and wheat-like characteristics. As a result it is called BUCKWHEAT. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

Buckwheat contains protein which is complete with all Eight Essential Amino Acids. Buckwheat is highly nutritious because it contains a lot of fiber that helps regulate glucose levels and contains B vitamins. Buckwheat is a gluten-free food that is ground into buckwheat flour. It is close to being a ‘complete’ protein. However, when sold in a mixture with wheat flour, the food is no longer gluten-free.



While buckwheat is of similar size to wheat kernels, it features a unique triangular shape. In order to be edible, the outer hull must be removed. Thisrequires special milling equipment due to its unusual shape. Buckwheat is sold either unroasted or roasted. The roasted one is often called ‘Kasha,’from which a traditional European dish is made. Unroasted buckwheat has a soft, subtle flavor, while roasted buckwheat has more of an earthy, nutty taste. Its color ranges from tannish-pink to brown. Buckwheat is often served as a rice alternative or porridge.

Buckwheat is also ground into flour, available in either light or dark forms, with the darker variety being more nutritious. Since buckwheat does not contain gluten, it is often mixed with some type of gluten-containing flour (such as wheat) for baking. In the United States, buckwheat flour is often used to make buckwheat pancakes, a real delight, especially for those allergic to wheat.

Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge.

Buckwheat refers to a variety of plants in the Dicot Family Polygonaceae: the Eurasian genus Fagopyrum, the North American Genus Eriogonum, and the Northern Hemisphere Genus Fallopia. Either of the latter two may be referred to as ‘Wild Buckwheat’.

Fagopyrum

The crop plant, or common buckwheat, is Fagopyrum Esculentum. Tartary buckwheat - F. tataricum Gaertn or ‘bitter buckwheat’ is also used as a crop, but it is much less common. Despite the common name and the grain-like use of the crop, buckwheat is not a cereal or grass. It is called a pseudocereal to emphasize that it is not related to wheat.

Buckwheat plants are fast growers, producing seed in about 6 weeks and growing about 30 inches (75 cm) tall.

This genus has five-petaled flowers arranged in spikes or panicles. Within Fagopyrum, the cultivated species are in the cymosum group, with F. cymosum L. (perennial buckwheat), F. giganteum and F. homotropicum.



Recipes

1. Gluten-Free Buckwheat Crepes2. Pasta Pizzocheri3. Buckwheat Bread

History

Buckwheat is native to Northern Europe as well as Asia. From the 10th

through the 13th century, it was widely cultivated in China. From there, it spread to Europe and Russia in the 14th and 15th centuries, and was introduced in the United States by the Dutch during the 17th century.

Buckwheat is widely produced in Russia and Poland, where it plays an important role in their traditional cuisines. Other countries where buckwheat is cultivated commercially include the United States, Canada, and France, the country famous for its buckwheat crepes.

Common Buckwheat in flower; Seed and wither flower of buckwheat

The wild ancestor of common buckwheat is F. esculentum ssp. ancestrale. F. homotropicum is interfertile with F. esculentum and the wild forms have a common distribution, in Yunnan. The wild ancestor of tartary buckwheat is F. tataricum ssp. potanini.

Common buckwheat was domesticated and first cultivated in inland Southeast Asia, possibly around 6000 BC, and from there spread to Central Asia and Tibet, and then to the Middle East and Europe. Domestication most



likely took place in the western Yunnan region of China. Buckwheat is documented in Europe in the Balkans by at least the Middle Neolithic (circa 4000 BC) and the oldest known remains in China so far date to circa 2600 BC, and buckwheat pollen has been found in Japan from as early as 4000 BC. It is the world’s highest elevation domesticate, being cultivated in Yunnan on the edge of the Tibetan Plateau or on the Plateau itself. Buckwheat was one of the earliest crops introduced by Europeans to North America. Dispersal around the globe was complete by 2006, when a variety developed in Canada was widely planted in China.

Buckwheat is a short season crop that does well on low-fertility or acidic soils, but the soil must be well drained. Too much fertilizer, especially nitrogen, will reduce yields. In hot climates, it can only be grown by sowing late in the season, so that it will bloom in cooler weather. The presence of pollinators greatly increases the yield. The nectar from buckwheat flower makes a dark colored honey. Buckwheat is sometimes used as a green manure, as a plant for erosion control, or as wildlife cover and feed.

Historical data

A century ago, Russia was the world leader in buckwheat production.Growing areas in the Russian Empire were estimated at 6.5 million acres (26,000 km²), followed by those of France (0.9 million acres; 3,500 km²).[9] In 1970 the Soviet Union grew an estimated 4.5 million acres (18,000 km²) of buckwheat. China was then the world’s top producer until 2005, with Russia becoming once again the top producer after 2007.

In the northeastern United States, buckwheat was a common crop in the 18th and 19th centuries. Cultivation declined sharply in the 20th century due to the use of nitrogen fertilizer, to which maize and wheat respond strongly. Over a million acres (4,000 km²) were harvested in the United States in 1918. By 1954 that had declined to 150,000 acres (600 km²), and by 1964, the last year that production statistics were gathered, only 50,000 acres (200 km²) were grown.



Health Benefits

1. Cardiovascular System

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. The Yi people of China consume a diet high in buckwheat (100 grams per day, about 3.5 ounces). When researchers tested blood lipids of 805 Yi Chinese, they found that buckwheat intake was associated with lower total serum cholesterol, lower low-density lipoprotein cholesterol (LDL-the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol) to total cholesterol.

Buckwheat’s beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Buckwheat’s lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease.

Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure-the perfect combination for a healthy cardiovascular system.

2. Better Blood Sugar Control and a Lowered Risk of Diabetes

The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheats also scored highest on their ability to satisfy hunger.

When researchers followed almost 36,000 women in Iowa during a six-year long study of the effects of whole grains and the incidence of diabetes, they found that women who consumed an average of 3 servings of whole grains daily had a 21 percent lower risk of diabetes compared to those who ate one



serving per week. Because buckwheat is a good source of magnesium, it is also important to note that women who ate the most foods high in magnesium had a 24 percent lower risk of diabetes compared to women who ate the least.

Canadian researchers, publishing their findings in the Journal of Agricultural and Food Chemistry have found new evidence that buckwheat may be helpful in the management of diabetes. In a placebo-controlled study, a single dose of buckwheat seed extract lowered blood glucose levels by 12-19% at 90 and 120 minutes after administration when fed to laboratory animals with chemically-induced diabetes. No glucose reduction was seen in animals given placebo. The component in buckwheat responsible for its blood glucose-lowering effects appears to be chiro-inositol, a compound that has been shown in other animal and human studies to play a significant role in glucose metabolism and cell signaling. While researchers do not yet know precisely how it works, preliminary evidence suggests Chiro-Inositol makes cells more sensitive to insulin and may even act as an insulin mimic.

These Results of the Canadian study were so promising that one of the lead investigators, Roman Przbylski, is currently collaborating with Canadian-based Kade Research to develop new buckwheat varieties with much higher amounts of chiro-inositol. Although the animals used in this study had the equivalent of Type 1 diabetes in humans, the researchers are confident that buckwheat will exert similar glucose-lowering effects when given to animals with Type 2 diabetes, which is the next study on their agenda. Type 2 or non-insulin dependent diabetes, which is by far the most common form in humans (90% of diabetes in humans is Type 2), is characterized by an inability of cells to respond properly to insulin.

Buckwheat and other whole grains are also a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.

The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains alsoreduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).



In this 8-year trial, involving 41,186 participants of the Black Women’s Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to ‘Type 2’ diabetes that had already been reported in predominantly white populations.

Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser-19%- reduction in risk of ‘Type 2’ diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Get the benefits of both buckwheat and dairy by enjoying a hearty breakfast of hot buckwheat topped with low-fat milk and a spoonful of maple syrup.

3. Helps Prevent Gallstones

Eating foods high in Insoluble Fiber, such as Buckwheat, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.

Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses’ Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.

Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least. And the protection was dose-related; a 5-gram increase in insoluble fiber intake dropped risk dropped 10%.

How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lower triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.



4. Health-Promoting Potential Equal to or Even Higher than that of Vegetables and Fruits

Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as buckwheat, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.

Despite the fact that for years researchers have been measuring the antioxidant power of a wide array of phytonutrients, they have typically measured only the ‘free’ forms of these substances, which dissolve quickly and are immediately absorbed into the bloodstream. They have not looked at the "bound" forms, which are attached to the walls of plant cells and must be released by intestinal bacteria during digestion before they can be absorbed.

Phenolics, powerful antioxidants that work in multiple ways to prevent disease, are one major class of phytonutrients that have been widely studied. Included in this broad category are such compounds as quercetin, curcumin, ellagic acid, catechins, and many others that appear frequently in the health news.

When Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables like apples, red grapes, broccoli and spinach; they found that phenolics in the ‘free’ form averaged 76% of the total number of phenolics in these foods. In whole grains, however, ‘free’ phenolics accounted for less than 1% of the total, while the remaining 99% were in ‘bound’ form.

In his presentation, Dr. Liu explained that because researchers have examined whole grains with the same process used to measure antioxidants in vegetables and fruits-looking for their content of ‘free’ phenolics-the amount and activity of antioxidants in whole grains has been vastly underestimated.

Despite the differences in fruits, vegetables and whole grains content of‘free’ and ‘bound’ phenolics, the total antioxidant activity in all three types of whole foods is similar, according to Dr. Liu’s research. His team measured



the antioxidant activity of various foods, assigning each a rating based on a formula (micromoles of vitamin C equivalent per gram). Broccoli and spinach measured 80 and 81, respectively; apple and banana measured 98 and 65; and of the whole grains tested, corn measured 181, whole wheat 77, oats 75, and brown rice 56.

Dr. Liu’s findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains-not just their fiber, but also their many phytonutrients. As far as whole grains are concerned, Dr. Liu believes that the key to their powerful cancer-fighting potential is precisely their wholeness. A grain of whole wheat consists of three parts-its endosperm (starch), bran and germ. When wheat-or any whole grain-is refined, its bran and germ are removed. Although these two parts make up only 15-17% of the grain's weight, they contain 83% of its phenolics. Dr. Liu says his recent findings on the antioxidant content of whole grains reinforce the message that a variety of foods should be eaten good health. "Different plant foodshave different phytochemicals, he said. ‘These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect - this teamwork -that is produced by eating a wide variety of plant foods, including whole grains.’

5. Lignans Protect against Heart Disease

One type of phytonutrient especially abundant in whole grains such as buckwheat are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in 857 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective



lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.

6. Significant Cardiovascular Benefits for Postmenopausal Women

Eating a serving of whole grains, such as buckwheat, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of Cardiovascular Disease(CVD).

A 3-year prospective study of over 220 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:

a) Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and

b) Less progression in stenosis, the narrowing of the diameter of arterial passageways.

The women's intake of fiber from fruits, vegetables and refined grains was not associated with a lessening in CVD progression.

7. Prevent Heart Failure with a Whole Grains Breakfast

Heart failure is the leading cause of hospitalization among the elderly in the United States. Success of drug treatment is only partial (ACE inhibitors and beta-blockers are typically used; no evidence has found statins safe or effective for heart failure), and its prognosis remains poor. Follow up of 2445 discharged hospital patients with heart failure revealed that 37.3% died during the first year, and 78.5% died within 5 years. Arch Intern Med. 2007 Mar 12;167 (5):490-6.;Eur Heart J. 2006 Mar;27(6):641-3.

Since consumption of whole grain products and dietary fiber has been shown to reduce the risk of high blood pressure and heart attack, Harvard researchers decided to look at the effects of cereal consumption on heart failure risk and followed 21,376 participants in the Physicians Health Study over a period of 19.6 years. After adjusting for confounding factors (age, smoking, alcohol consumption, vegetable consumption, use of vitamins, exercise, and history of heart disease), they found that men who simply enjoyed a daily morning bowl of whole grain (but not refined) cereal



had a 29% lower risk of heart failure. Arch Intern Med. 2007 Oct 22;167(19):2080-5. Isn't your heart worth protecting, especially when the prescription-a morning bowl of hearty whole grains-is so delicious? For quick, easy, heart-healthy, whole grain recipes, click The World's Healthiest Foods, and look at the ‘How to Enjoy’ section in any of our grain profile.

8. Fiber from Whole Grains and Fruit Protects against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women’s Cohort Study ate, they found a diet rich in fiber from whole grains, such as buckwheat, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology)

Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day).

Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).

Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 g or less per day).

Practical Tip: As the following table shows, it is surprisingly easy to enjoy a healthy way of eating that delivers at least 13 grams of whole grain fiber and 6 grams of fiber from fruit each day.

Food Fiber Content in Grams

Oatmeal, 1 cup 3.98

Whole wheat bread, 1 slice 2

Whole wheat spaghetti, 1 cup 6.3



Brown rice, 1 cup 3.5

Barley, 1 cup 13.6

Buckwheat, 1 cup 4.54

Rye, 1/3 cup 8.22

Corn, 1 cup 4.6

Apple, 1 medium with skin 5.0

Banana, 1 medium 4.0

Blueberries, 1 cup 3.92

Orange, 1 large 4.42

Pear, 1 large 5.02

Prunes, 1/4 cup 3.02

Strawberries, 1 cup 3.82

Raspberries, 1 cup 8.36

*Fiber content can vary between brands. Source: Esha Research, Food Processor for Windows, Version 7.8

9. Additional Research Finds Cereal and Fruit Fiber Protective against Postmenopausal Breast Cancer

Results of a prospective study involving 51,823 postmenopausal women for an average of 8.3 years showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least. In addition, in the subgroup of women who had ever used hormone replacement, those consuming the most fiber, especially cereal fiber, had a 50% reduction in their risk of breast cancer compared to those consuming the least. International Journal of Cancer 2008 Jan 15; 122(2):403-12.

Fruits richest in fiber include apples, dates, figs, pears and prunes. When choosing a high fiber cereal, look for whole grain cereals as they supply the most bran (a mere 1/3rd cup of bran contains about 14 grams of fiber). With its rich, nutty flavor, buckwheat makes a great breakfast alternative to a bowl of hot oatmeal. A cup of buckwheat delivers 20% of the RDI for fiber for just 154 calories!



10. Whole Grains and Fish Highly Protective against Childhood Asthma

According to the American Lung Association, almost 20 million Americans suffer from asthma, which is reported to be responsible for over 14 million lost school days in children, and an annual economic cost of more than $16.1 billion.

Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).

The researchers, from the Dutch National Institute of Public Health and the Environment, Utrecht University, University Medical Center Groningen, used food frequency questionnaires completed by the parents of 598 Dutch children aged 8-13 years. They assessed the children's consumption of a range of foods including fish, fruits, vegetables, dairy and whole grain products. Data on asthma and wheezing were also assessed using medical tests as well as questionnaires.

While no association between asthma and intake of fruits, vegetables, and dairy products was found (a result at odds with other studies that have supported a link between antioxidant intake, particularly vitamins C and E, and asthma), the children's intake of both whole grains and fish was significantly linked to incidence of wheezing and current asthma.

In children with a low intake of fish and whole grains, the prevalence of wheezing was almost 20%, but was only 4.2% in children with a high intake of both foods. Low intake of fish and whole grains also correlated with a much higher incidence of current asthma (16.7%). compared to only a 2.8% incidence of current asthma among children with a high intake of both foods.

After adjusting results for possible confounding factors, such as the educational level of the mother, and total energy intake, high intakes of whole grains and fish were found to be associated with a 54 and 66% reduction in the probability of being asthmatic, respectively.

The probability of having asthma with bronchial hyper responsiveness (BHR), defined as having an increased sensitivity to factors that cause narrowing of the airways, was reduced by 72 and 88% when children had a



high-intake of whole grains and fish, respectively. Lead researcher, CoraTabak commented, ‘The rise in the prevalence of asthma in western societies may be related to changed dietary habits.’ We agree. The Standard American Diet is sorely deficient in the numerous anti-inflammatory compounds found in fish and whole grains, notably, the omega-3 fats supplied by cold water fish and the magnesium and vitamin E provided by whole grains. One caution: wheat may need to be avoided as it is a common food allergen associated with asthma.

11. Meta-analysis Explains Whole Grains' Health Benefits

In many studies, eating whole grains, such as buckwheat, has been linked to protection against atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death. A new study and accompanying editorial, published in the American Journal of Clinical Nutrition explains the likely reasons behind these findings and recommends at least 3 servings of whole grains should be eaten daily.

Whole grains are excellent sources of fiber. In this meta-analysis of 7 studies including more than 150,000 persons, those whose diets provided the highest dietary fiber intake had a 29% lower risk of cardiovascular disease compared to those with the lowest fiber intake.

But it's not just fiber's ability to serve as a bulking agent that is responsible for its beneficial effects as a component of whole grains. Wheat bran, for example, which constitutes 15% of most whole-grain wheat kernels but is virtually non-existent in refined wheat flour, is rich in minerals, antioxidants, lignans, and other phytonutrients-as well as in fiber.

In addition to the matrix of nutrients in their dietary fibers, the whole-grain arsenal includes a wide variety of additional nutrients and phytonutrients that reduce the risk of cardiovascular disease. Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins.

Whole grains are also important dietary sources of water-soluble, fat-soluble, and insoluble antioxidants. The long list of cereal antioxidants includes vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid. These multifunctional antioxidants come in immediate-release to slow-



release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed.

The high antioxidant capacity of wheat bran, for example, is 20-fold that of refined wheat flour (endosperm). Although the role of antioxidant supplements in protecting against cardiovascular disease has been questioned, prospective population studies consistently suggest that when consumed in whole foods, antioxidants are associated with significant protection against cardiovascular disease. Because free radical damage to cholesterol appears to contribute significantly to the development of atherosclerosis, the broad range of antioxidant activities from the phytonutrients abundant in whole-grains is thought to play a strong role in their cardio-protective effects.

Like soybeans, whole grains are good sources of phytoestrogens, plant compounds that may affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes.

Whole grains are rich sources of lignans that are converted by the human gut to enterolactone and enterodiole. In studies of Finnish men, blood levels of enterolactone have been found to have an inverse relation not just to cardiovascular-related death, but to all causes of death, which suggests that the plant lignans in whole grains may play an important role in their protective effects.

Lower insulin levels may also contribute to the protective effects of whole grains. In many persons, the risks of atherosclerotic cardiovascular disease, diabetes, and obesity are linked to insulin resistance. Higher intakes of whole grains are associated with increased sensitivity to insulin in population studies and clinical trials. Why? Because whole grains improve insulin sensitivity by lowering the glycemic index of the diet while increasing its content of fiber, magnesium, and vitamin E.

The whole kernel of truth: as part of your healthy way of eating, whole grains, such as buckwheat, can significantly lower your risk of cardiovascular disease, obesity and ‘Type 2’ diabetes.

The 2005 Dietary Guidelines for Americans recommends at least 3 servings of whole-grain foods each day, but experts say most Americans eat less than a single serving. Don't be part of this majority! No idea how to cook whole



grains? Just look at the ‘How to Enjoy’ section in our profiles of the whole grains, or for quick, easy, delicious recipes, click on this link to our Recipe Assistant and select the whole grain you would like to prepare.

How to Select and Store

Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the buckwheat are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing buckwheat in bulk or in a packaged container, make sure there is no evidence of moisture.

Place buckwheat in an airtight container and store in a cool dry place. Buckwheat flour should be always stored in the refrigerator, while other buckwheat products should be kept refrigerated if you live in a warm climate or during periods of warmer weather. Stored properly, whole buckwheat can last up to one year, while the flour will keep fresh for several months.

How to Enjoy

For some of our favorite recipes, click Recipes.

Tips for Preparing Buckwheat

Like all grains, buckwheat should be rinsed thoroughly under running water before cooking, and any dirt or debris should be removed. After rinsing, add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes.

A Few Quick Serving Ideas

Combine buckwheat flour with whole wheat flour to make delicious breads, muffins, pancakes, Chapattis and many other items .

Cook up a pot of buckwheat for a change of pace from hot oatmeal as a delicious hearty breakfast cereal.



Add cooked buckwheat to soups or stews to give them a hardier flavor and deeper texture.

Add chopped chicken, garden peas, pumpkin seeds and scallions to cooked and cooled buckwheat for a delightful lunch or dinner salad.

Individual Concerns

Buckwheat can be safely eaten by people who have celiac disease as it does not contain gluten. Buckwheat can be a good substitute for wheat, oats, rye and barley in a gluten-free diet.

Nutritional Profile

Buckwheat is a very good source of manganese and a good source of magnesium and dietary fiber. Buckwheat contains two flavonoids with significant health-promoting actions: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.

For an in-depth nutritional profile click here: Buckwheat

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Buckwheat is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food does not contain it.



It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food’s in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling.’ Read more background information and details of our rating system.

Buckwheat, cooked1.00 cup168.00 grams154.56 calories

Nutrient AmountDV(%)

NutrientDensity

World's HealthiestFoods Rating

manganese 0.68 mg 34.0 4.0 very good

tryptophan 0.08 g 25.0 2.9 good

magnesium 85.68 mg 21.4 2.5 good

dietary fiber 4.54 g 18.2 2.1 good

World's HealthiestFoods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%

very good DV>=50% OR Density>=3.4 AND DV>=5%

good DV>=25% OR Density>=1.5 AND DV>=2.5%



References

In preparing this document the assistance has been taken from various sources. These are listed below:

1. Alvarez P, Alvarado C, Puerto M, Schlumberger A, Jimenez L, De la Fuente M. Improvement of leukocyte functions in prematurely aging mice after five weeks of diet supplementation with polyphenol-rich cereals. Nutrition. 2006 Jun 27; [Epub ahead of print] 2006. PMID: 16809023.

2. Anderson JW. Whole grains and coronary heart disease: the whole kernel of truth. Am J Clin Nutr. 2004 Dec;80(6):1459-60. 2004. PMID:15585755.

3. Cade JE, Burley VJ, Greenwood DC. Dietary fibre and risk of breast cancer in the UK Women's Cohort Study. Int J Epidemiol. 2007 Jan 24; [Epub ahead of print] 2007. PMID: 17251246.

4. Cleland JG, Loh H, Windram J, et al. Threats, opportunities, and statins in the modern management of heart failure. Eur Heart J. 2006 Mar;27(6):641-3. 2006. PMID: 16490737.

5. Craig W. Phytochemicals: guardians of our health. J Am Diet Assoc. 1997;97(Suppl 2) S199-S204 1997.

6. Djoussé L, Gaziano JM. Breakfast cereals and risk of heart failure in the physicians' health study I. Arch Intern Med. 2007 Oct 22;167(19):2080-5. 2007. PMID: 17954802.

7. Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID: 15210.

8. Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease. Am Heart J. 2005 Jul;150(1):94-101. 2005. PMID: 16084154.

9. Gabrovska D, Fiedlerova V, Holasova M et al. The nutritional evaluation of underutilized cereals and buckwheat. Food Nutr Bull 2002 Sep; 23(3 Suppl):246-9 2002.

10.Goldberg RJ, Ciampa J, Lessard D, et al. Long-term survival after heart failure: a contemporary population-based perspective. Arch Intern Med. 2007 Mar 12; 167(5):490-6. 2007. PMID: 17353497.

11.He J, Klag MJ, Whelton PK, et al. Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China. Am J Clin Nutr 1995 Feb; 61(2):366-72 1995.

12. Jacobs DR, Pereira MA, Meyer KA, Kushi LH. Fiber from whole grains, but not refined grains, is inversely associated with all-cause mortality in older women: the Iowa women's health study. J Am Coll Nutr 2000 Jun; 19(3 Suppl):326S-330S 2000.



13. Jensen MK, Koh-Banerjee P, Hu FB, Franz M, Sampson L, Gronbaek M, Rimm EB. Intakes of whole grains, bran, and germ and the risk of coronary heart disease in men. Am J Clin Nutr 2004 Dec;80(6):1492-9. 2004. PMID:15585760.

14. Johnsen NF, Hausner H, Olsen A, Tetens I, Christensen J, Knudsen KE, Overvad K, Tjonneland A. Intake of whole grains and vegetables determines the plasma enterolactone concentration of Danish women. J Nutr. 2004 Oct;134(10):2691-7. 2004. PMID: 15465768.

15.Kawa JM, Taylor CG, Przybylski R. Buckwheat concentrate reduces serum glucose in streptozotocin-diabetic rats. J Agric Food Chem. 2003 Dec 3; 51(25): 7287-91. 2003.

16. Liu RH. New finding may be key to ending confusion over link between fiber, colon cancer. American Institute for Cancer Research Press Release, November 3, 2004. 2004.

17.Middleton E, Kandaswami C. Effects of flavonoids on immune and inflammatory cell functions. Biochem Pharmacol 1992;43(6):1167-1179 1992.

18.Skrabanja V, Liljeberg Elmstahl HG, Kreft I, Bjorck IM. Nutritional properties of starch in buckwheat products: studies in vitro and in vivo. Agric Food Chem 2001 Jan;49(1):490-6 2001.

19.Suzuki R, Rylander-Rudqvist T, Ye W, et al. Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status--a prospective cohort study among Swedish women. Int J Cancer. 2008 Jan 15; 122(2):403-12. 2008. PMID:17764112.

20.Tabak C, Wijga AH, de Meer G, Janssen NA, Brunekreef B, Smit HA. Diet and asthma in Dutch school children (ISAAC-2). Thorax. 2006 Dec;61(12):1048-53. Epub 2005 Oct 21. 2006. PMID: 16244092.

21.Tsai CJ, Leitzmann MF, Willett WC, Giovannucci EL. Long-term intake of dietary fiber and decreased risk of cholecystectomy in women. Am J Gastroenterol. 2004 Jul; 99(7):1364-70. 2004. PMID: 15233680.

22. van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. Black women. Diabetes Care. 2006 Oct; 29(10):2238-43. 2006. PMID:17003299.

23.Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID: 15220.

More of the World's Healthiest Foods (& Spices)!



SINGOUDA FLOUR

ingoda flour is made from dried water chestnuts, and is also called Water Chestnut Flour. It is generally used during fasting since certain

grains/flours are not allowed to be eaten during fasting periods. You can make a nice creamy kheer dessert or fried poori breads or chapattis.

S



Description

Water chest nut flour is made from dried, ground water chestnuts. The nuts are boiled, peeled and then ground into the flour. The flour, which is actually a starch rather than flour is a white cream in color. Its primary use is as a thickening agent and to make batters for deep frying in Indian and Asian cooking. When used as a thickener, water chestnut flour is usually stirred into water first before it is added to hot liquids and sauces. This technique reduces the formation of lumps that may otherwise occur (similar to cornstarch). Foods that are to be fried can be dredged in water chestnut flour to create a coating on the food. Water chestnut flour is available in some large food stores, natural and health food stores, and in Asian markets.

Culinary uses

Singoda flour

Water chestnut flour can be used to make pancakes, Indian fried bread(poories) and even flat breads( chapattis). Their main culinary usage is as a thickener and they are used to batter fry chicken, paneer and vegetables. Chestnuts are usually roasted, boiled, or ground into flour that is used to make bread, cakes, and cookies.



How to store

Water chestnut flour keeps well in a sealed container in a cool, dry, and dark location.

Health benefits

Nutritionally, water chestnuts flour is a good source of potassium and fiber. They are low in sodium, and fat is virtually non-existent. Calorie wise, one cup of water chestnut slices contains about one hundred-thirty calories. Low carb dieters, beware: water chestnuts are high in carbohydrates.

Water chestnuts are known to possess a remarkable nutritional composition, which makes them an excellent food source that can be a dietary staple. For this reason, they are set apart from all the other nuts. The best part is that they are free of any cholesterol and are almost fat-free. They are also gluten-free. They have a white and crispy flesh and small, rounded corms that can also be eaten raw. Water chestnuts are a popular ingredient in the Chinese cuisine. This article comes up with some amazing health benefits of water chestnuts. Read on to know their nutritional value as well.

Nutritional Value Of Water Chestnut

Amount of Water Chestnut: 100g

Nutrient Amount

Water 48.2 g

Protein 3.4 g

Fat 0.2 g

Carbohydrates 32.1 g

Sugars 3.3 g

Energy 730

Dietary Fiber 14.9 g

Calcium 17.6 mg

Zinc 0.4 mg



Iron 0.7 mg

Sodium 0.8 mg

Potassium 468 mg

Nutrition & Health Benefits of Eating Water Chestnuts

1. Water chestnuts are just the perfect food for those who want to lead a healthy life. They are almost fatless and are therefore, a healthy food option. Half a cup of water chestnuts contains only 0.1 g fat.

2. Water chestnuts are an excellent source of potassium, which is a very important mineral for human health. Half a cup of water chestnuts contains 350 to 360 mg of potassium.

3. Water chestnuts are known to have cooling properties and as such, they are just perfect to beat the summer heat. They are also known to have numerous curative and supplementary properties.

4. Drinking water chestnut juice can help alleviate the problem of nausea and bad appetite in kids.

5. Water chestnuts are also known to contain detoxifying properties and are considered to be good for people suffering from jaundice.

6. Water chestnut powder helps to relieve cough. Grind water chestnuts to make a powder. Consume this powder with water twice a day. This dosage will bring quick relief in cough.

7. Water chestnuts are also good in treating conditions like measles. Boiling them in water makes the best drink for the measles patients, which can be given from the third day till the ninth day of the cycle.



Millet flour

Introduction

illet is one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes. It is mentioned in the

Bible, and was used during those times to make bread. Millet has been used in Africa and India as a staple food for thousands of years and it was grown as early as 2700 BC in China where it was the prevalent grain before rice became the dominant staple. It is documented that the plant was also grown by the lake dwellers of Switzerland during the Stone Age.

Today millet ranks as the sixth most important grain in the world. Millet sustains 1/3 of the world’s population and is a significant part of the diet in northern China, Japan, Manchuria and various areas of the former Soviet Union, Africa, India, and Egypt.

Millet is a major crop in many of these countries, particularly Africa and the Indian subcontinent where the crop covers almost 100 million acres, and thrives in the hot dry climates that are not conducive to growing other grains such as wheat and rice.

M



The Hunzas, who live in a remote area of the Himalayan foothills and are known for their excellent health and longevity used millet as a staple in their diet.

Millet is used in various cultures in many diverse ways: The Hunzas use millet as a cereal, in soups, and for making dense, whole grain bread called chapatti.

Millet Flour

In India flat thin bread called roti are often made from millet flour and used as the basis for meals.

In Eastern Europe millet is used in porridge and kasha, or is fermented into a beverage and in Africa it is used to make bread, as baby food, and as uji, a thin gruel used as breakfast porridge. It is also used as a stuffing ingredient for cabbage rolls in some countries.

Millet was introduced to the U.S. in 1875. It was was grown and consumed by the early colonists like corn, then fell into obscurity. At the present time the grain is widely known in the U.S. and other Western countries mainly as bird and cattle feed. Only in recent years it begun to make a comeback and is now becoming a more commonly consumed grain in the Western part of the world.



The plant is now grown in the U.S. on 200,000 acres in Colorado, North Dakota, and Nebraska, but much of the crop is still used for livestock, poultry, and bird feed. It is remarkable that despite the grain being an ancient food, research on millet and its food value is in its infancy and its potential vastly untapped.

Research results so far are promising, showing the grain to have great aptitude and versatility and more and more uses for millet are being discovered every year, including its potential benefits in the American diet. Millet is superior feed for poultry, swine, fish, and livestock and, as it is being proven, for humans as well.

Millet is related to sorghum, which is used to make the thick dark sweetener, Sorghum Syrup. Discrepancies exist concerning exactly what family millet actually belongs to, with some references giving the family name as Gramineae, and others claiming it in the family Poaceae.

There are many varieties of millet, but the four major types are Pearl, which comprises 40% of the world production, Foxtail, Proso, and Finger Millet. Pearl Millet produces the largest seeds and is the variety most commonly used for human consumption.

Millet is a tall erect annual grass with an appearance strikingly similar to maize. The plants will vary somewhat in appearance and size, depending on variety, and can grow anywhere from one to 15 feet tall. Generally the plants have coarse stems, growing in dense clumps and the leaves are grass-like, numerous and slender, measuring about an inch wide and up to more than 6 feet long.

The seeds are enclosed in colored hulls, with color depending on variety, and the seed heads themselves are held above the grassy plant on a spike like panicle 6 to 14 inches long and are extremely attractive. Because of a remarkably hard, indigestible hull, this grain must be hulled before it can be used for human consumption. Hulling does not affect the nutrient value, as the germ stays intact through this process.

Once out of the hull, millet grains look like tiny yellow spheres with a dot on one side where it was attached to the stem. This gives the seeds an appearance similar to tiny, pale yellow beads. Millet is unique due to its short growing season. It can develop from a planted seed to a mature, ready



to harvest plant in as little as 65 days. This is an important consideration for areas where food is needed in abundance.

Millet grows well on poorly fertilized and dry soils and fits well in hot climates with short rainfall periods and cool climates with brief warm summers. The plants need good drainage, have a low moisture requirement and do not do well in waterlogged soils.

Millet is highly nutritious, non-glutinous and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest.In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates.

Nutritional Values

Millet is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium.

The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.

Millet has an interesting characteristic in that the hulls and seeds contain small amounts of goiterogenic substances that limit uptake of iodine to the thyroid. In large amounts these ‘Thyroid Function Inhibitors’ can cause goiter and some researchers feel this may explain, at least in part, the perplexing correlation between millet consumption and goiter incidence in some of the developing countries where millet constitutes a significant part of the diet. In many of these countries another contributing factor may be a lack of sufficient dietary iodine.

Obviously these substances are diminished during the hulling process but there is definitely controversy concerning the idea that the process of cooking largely destroys those that are left in the seed itself. Some researchers including Dr. Jeffrey Bland believe that cooking greatly



diminishes these substances; others claim that it does not and that in fact if millet is cooked and stored in the refrigerator for a week, a practice common in many cultures, these substances will actually increase as much as six fold. Millet is not the only one that possess this characteristic. Commonly eaten foods that also contain these goiterogenic substances include brussel sprouts, broccoli, cabbage, cauliflower, kale, mustard greens, spinach, turnips, rutabagas, cassava, soy beans, peanuts, peaches, and pears.

All of these foods are nutritionally valuable as is millet and this generally does not cause for alarm. A healthy, whole foods based diet containing an abundant variety of foods will ensure that an excess of these goiterogenic compounds is not consumed. It is important to note that Jeanne Wallace, PhD, CNC, states that for those with hypothyroidism a significant guideline would be to consume three servings a day or less of the foods containing goiterogenic compounds.

Goitrogens are naturally-occurring substances that can interfere with function of the thyroid gland. Goitrogens get their name from the term ‘goiter,’ which means an enlargement of the thyroid gland. If the thyroid gland is having difficulty making thyroid hormone, it may enlarge as a way of trying to compensate for this inadequate hormone production. ‘Goitrogens,’ like circumstances that cause goiter, cause difficulty for the thyroid in making its hormone.

Foods that contain goitrogens

There are two general categories of foods that have been associated with disrupted thyroid hormone production in humans: soybean-related foods and cruciferous vegetables. In addition, there are a few other foods not included in these categories - such as peaches, strawberries and millet - that also contain goitrogens. The table below shows a list of some foods that contain goitrogens.

Soybean-related foods

Included in the category of soybean-related foods are soybeans themselves as well as soy extracts, and foods made from soy, including tofu and tempeh. While soy foods share many common ingredients, it is the isoflavones in soy that have been associated with decreased thyroid



hormone output. Isoflavones are naturally-occurring substances that belong to the flavonoid family of nutrients. Flavonoids, found in virtually all plants, are pigments that give plants their amazing array of colors. Most research studies in the health sciences have focused on the beneficial properties of flavonoids, and these naturally-occurring phytonutrients have repeatedly been shown to be highly health-supportive.

The link between isoflavones and decreased thyroid function is, in fact, one of the few areas in which flavonoid intake has called into question as problematic. Isoflavones like genistein appear to reduce thyroid hormone output by blocking activity of an enzyme called thyroid peroxidase. This enzyme is responsible for adding iodine onto the thyroid hormones. (Thyroid hormones must typically have three or four iodine atoms added on to their structure in order to function properly.)

Cruciferous vegetables

A second category of foods associated with disrupted thyroid hormone production is the cruciferous food family. Foods belonging to this family are called ‘crucifers,’ and include broccoli, cauliflower, Brussels sprouts, cabbage, mustard, rutabagas, kohlrabi, and turnips. Isothiocyanates are the category of substances in crucifers that have been associated with decreased thyroid function. Like the isoflavones, isothiocyanates appear to reduce thyroid function by blocking thyroid peroxidase, and also by disrupting messages that are sent across the membranes of thyroid cells.

Examples of foods that contain goitrogens

Cruciferous vegetables including:

Broccoli Brussel sprouts

Cabbage Cauliflower

Kale Kohlrabi Mustard Rutabaga Turnips



Millet

Peaches

Peanuts

Radishes

Soybean and soy products, including tofu

Spinach

Strawberries

Goitrogens and health

In the absence of thyroid problems, there is no research evidence to suggest that goitrogenic foods will negatively impact your health. In fact, the opposite is true: soy foods and cruciferous vegetables have unique nutritional value, and intake of these foods has been associated with decreased risk of disease in many research studies. That is one of the reasons we have included both types of food among the World’s Healthiest Foods!

Because carefully controlled research studies have yet to take place on the relationship between goitrogenic foods and thyroid hormone deficiency, healthcare practitioners differ greatly on their perspectives as to whether a person who has thyroid problems, and notably a thyroid hormone deficiency, should limit their intake of goitrogenic foods. Most practitioners use words like ‘overconsumption’ or ‘excessive’ to describe the kind of goitrogen intake that would be a problem for individuals with thyroid hormone deficiency. Here the goal is not to eliminate goitrogenic foods from the meal plan, but to limit intake so that it falls into a reasonable range.

Limiting goitrogenic intake is often much more problematic with soy foods than with cruciferous vegetables, since soy appears in so many combination and packaged food products in hidden form. Ingredients like textured vegetable protein (TVP) and isolated soy concentrate may appear in foods that would rarely be expected to contain soy. A standard, one cup serving of



cruciferous vegetables 2-3 times per week, and a standard, 4-ounce serving of tofu twice a week is likely to be tolerated by many individuals with thyroid hormone deficiency. It is worth to try and include these foods in a meal plan because of their strong nutritional value and great track record in preventing many kinds of health problems.

The effect of cooking on goitrogens

Although research studies are limited in this area, cooking does appear to help inactivate the goitrogenic compounds found in food. Both isoflavones (found in soy foods) and isothiocyanates (found in cruciferous vegetables) appear to be heat-sensitive, and cooking appears to lower the availability of these substances. In the case of isothiocyanates in cruciferous vegetables like broccoli, as much as one third of this goitrogenic substance may be deactivated when broccoli is boiled in water.

Practical tips

Although for many people goitrogens do not seem to pose a health concern, certain individuals who have thyroid problems may be advised by their healthcare practitioner to limit excessive consumption of foods that contain these compounds. As cooking seems to help to inactivate the goitrogenic compounds found in food, it seems reasonable to conclude that for individuals with deficient thyroid hormone production, steaming of cruciferous vegetables like broccoli makes good sense, as does consumption of tofu in cooked versus raw form.

Millet cooking tips

There are many cooking variations to be found for millet. A good general guideline is to use 3 parts water or stock and 1 part grain, add grain to boiling water, and simmer covered for approximately 30 minutes or until water is completely absorbed. Remove from heat and let steam, covered for ten minutes more.

The grain has a fluffier texture when less water is used and is very moist and dense when cooked with extra water.



The flavor of millet is enhanced by lightly roasting the grains in a dry pan before cooking; stir constantly for approximately three minutes or until a mild, nutty aroma is detected.

If millet is presoaked the cooking time is shortened by 5 to 10 minutes.

An intriguing suggestion for cooking millet is found in the book Hunza Health Secrets: Soak the grain overnight, heat water or other liquid in top of a double boiler, add millet and steam over boiling water for thirty minutes or until the millet is tender.

Individual preferences can be addressed by experimenting with cooking times, methods, and liquid amounts.

Millet is delicious as a cooked cereal and in casseroles, breads, soups, stews, soufflés, pilaf, and stuffing. It can be used as a side dish or served under sautéed vegetables or with beans and can be popped like corn for use as a snack or breakfast cereal. The grain mixes well with any seasoning or herbs that are commonly used in rice dishes and for interesting taste and texture variations it may be combined with quinoa and brown or basmati rice.

Millet may also be sprouted for use in salads and sandwiches.

Millet flour produces light, dry, delicate baked goods and a crust that is thin and buttery smooth. For yeast breads up to 30% millet flour may utilize, but it must be combined with glutinous flours to enable the bread to rise. For a delightful ‘crunch’ in baked goods, the millet seeds may be added whole and raw before baking.

Properly stored, whole millet can be kept safely for up to two years. The grain should be stored in tightly closed containers, preferably glass, in a cool dry place with a temperature of less than 70° or in the refrigerator. The flour deteriorates and becomes rancid very rapidly after it is ground, so it is best to grind the flour right before it is to be used.

As we have seen, millet is a highly nutritious, healthful and versatile grain that would be a worthy addition to anyone’s diet.



Millet Flour

The natural alkalinity of millet flour makes it easily digestible, so it is very beneficial for people with ulcers and digestive problems. It is also believed to be one of the least allergenic varieties of flour.

Iron Magnesium Calcium Phosphorous Manganese Zinc B vitamins Fiber Gluten free

Bajari flour or Millet Flour is made from a small round grain resembling mustard seed. The millet flour has a slight nutty flavor. The millet is a small-seeded species of cereal crops. Millet or Bajra flour is nutritious as it contain iron, magnesium, zinc, vitamin b etc. Millet Flour is very good for excellent health and longevity. The flour is used in various cultures in many different ways such as a cereal, in soups, and for making dense, Roti, Rotala and chapatti. In india Bajari flour is very popular to make bajri roti, barja na rotla, breads and many other recipes as ingredient.

In India, finger millet is mostly grown and consumed in Rajasthan, Karnataka, Andhra Pradesh, Tamil Nadu, Maharashtra and Goa. Ragi flour is made into flatbreads, including thick, leavened dosa and thinner, unleavened roti. Ragi grain is malted and the grains are ground. This ground flour is consumed mixed with milk, boiled water or yoghurt.

In Andhra Pradesh Ragi Sankati (Telugu), which are ragi balls are eaten in the morning with a chilli, onions, sambar (lentil based stew) or meat curry and helps them sustain throughout the whole day

In Karnataka, Ragi flour is boiled in water and the resultant preparation, called Ragi Mudde which is generally served along with Sambar, Ghee with Huli, Saaru, or another chicken curry.

Finger millet in its commonly consumed form as porridge.



In Maharashtra, bhakri (-akrI in Marathi; also called bhakri in Northern Karnataka), a type of flat bread is prepared using finger millet (ragi) flour. Bhakri is called as ragi rotti in Karnataka. In Goa ragi is very popular and satva, pole (dosa), bhakri, ambil (a sour porridge) are very common preparations.

In Nepal, thick dough made of millet flour (ḍhĩḍo iF<fae) is cooked and eaten

with the hand. Fermented millet is used to make a beer (jããḍ jaf) and the

mash is distilled to make liquor (rakśi rKzI).

In the northwest of Vietnam, finger millet is used as a medicine for women when they give birth. A minority used finger millet flour to make alcohol (bacha alcohol is a good drink of the H’mong minority).

In southern parts of India, pediatricians recommend finger-millet-based food for infants of six months and above because of its high nutritional content, especially Iron and calcium. Homemade Ragi malt happens to be one of the most popular infant food even to this day.

In Tamil Nadu, ragi is considered to be the holy food of Amman, otherwise knowns as ‘Goddess Kali’. Every small or large festival of this goddess is celebrated with, women making porridge in the temples and distributing it to the poor and needy.

In India, Ragi recipes are hundreds in number and even common food stuffs such as dosa, idly and laddu are made out of ragi.

In Sri Lanka, Finger millet is called Kurakkan and is made into: Kurakkan roti: An earthy brown thick roti with coconut Thallapa: A thick dough made of ragi by boiling it with water and some salt until like a dough ball, it is then eaten with a very spicy meat cury and is usually swallowed in small balss than chewing.

Puttu: Puttu is a traditional breakfast of Kerala, usually made with Rice powder together with coconut grating and steamed in a cylindrical steamer. The preparation is also made with Ragi power, which is supposed to be more nutritive.



Uses and storage

As traditional food plant in Africa, millet has the potential to improve nutrition, boost food security, foster rural development and support sustainable land care

Most types of flour keep well in a sealed container in a cool, dry, and dark location. The original paper packaging used for many types of flour is fine for long term storage as long as the package has not been opened. Once open, the shelf life decreases. Many types of flour are now marketed in resealable plastic bags that increase shelf life.

The refrigerator is a very good storage area for flour, but the use of a sealed container is even more important to prevent the flour from absorbing moisture as well as odors and flavors from other foods stored in the refrigerator. The freezer compartment can be used for long-term storage, but when using a sealed container or a freezer bag, make sure it is full to eliminate as much air as possible. Most types of flour can also be tightly wrapped for freezer storage, but wrapping is often an awkward method for storing large quantities. Wrap the flour tightly in plastic followed by a layer of aluminum foil. Avoid refrigerating or freezing flour in its original paper packaging because paper is porous and the flour may absorb moisture and odors, however if the flour has not been opened, the paper package can be stored in the refrigerator of freezer if the package is tightly wrapped with plastic.

Flour milled from whole grains does not keep as long as highly refined flour because the germ portion of the whole grain can cause the flour to become rancid over time. Flour that does not look or smell good should not be used. It is best to buy smaller quantities of flour if you are finding it necessary to continually discard the flour due to spoilage.

Shelf Life

1. The original paper packaging is fine for long term cabinet storage as long as the package has not been open.

2. Most types of flour keep longer in a cool, dry cabinet if stored in a sealed plastic or glass container.



3. The refrigerator is a very good storage area for flour, but the use of a sealed container is even more important to prevent the flour from absorbing moisture as well as odors and flavors from other foods stored in the refrigerator.

4. The freezer is usually the best location for long term storage. Use sealed plastic containers or freezer bags for optimum freshness.

5. Flour that does not look or smell good should not be used.

References

1. Conaway, C. C.; Getahun, S. M.; Liebes, L. L.; Pusateri, D. J.; Topham, D. K.; Botero-Omary, M., and Chung, F. L. Disposition of glucosinolates and sulforaphane in humans after ingestion of steamed and fresh broccoli. Nutr Cancer. 2000; 38(2):168-78.

2. Fowke, J. H.; Fahey, J. W.; Stephenson, K. K., and Hebert, J. R. Using isothiocyanate excretion as a biological marker of Brassica vegetable consumption in epidemiological studies: evaluating the sources of variability. Public Health Nutr. 2001 Jun; 4(3):837-46.

3. Getahun, S. M. and Chung, F. L. Conversion of glucosinolates to isothiocyanates in humans after ingestion of cooked watercress. Cancer Epidemiol Biomarkers Prev. 1999 May; 8(5):447-51.

4. Liggins, J.; Bluck, L. J.; Runswick, S.; Atkinson, C.; Coward, W. A., and Bingham, S. A. Daidzein and genistein contents of vegetables. Br J Nutr. 2000 Nov; 84(5):717-25.

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Buckwheat, Singoda and Millet Flours