Buckwheat, Singoda and Millet Flours

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 Flour
Taoshobuddha Health and Healing Series
Taoshobuddha
Buckwheat, Millet and Singoda Flour
MEDITATION LEADS TO ULTIMATE FLOWERING
BUCKWHEAT, MILLET AND SINGODA FLOUR
© 2011, Taoshobuddha
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Taoshobuddha Health and Healing Series Page 1

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 lower

cholesterol 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 pakodas
which 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. This
requires 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 pseudo
cereal 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 Crepes

2. Pasta Pizzocheri
3. 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 also
reduces 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 foods
have 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, Cora

Tabak 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, cooked
1.00 cup
168.00 grams
154.56 calories
DV Nutrient World's Healthiest
Nutrient Amount (%) Density Foods 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 Healthiest
Foods 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:
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Improvement of leukocyte functions in prematurely aging mice after five
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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.
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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
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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
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Black women. Diabetes Care. 2006 Oct; 29(10):2238-43. 2006. PMID:
17003299.
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More of the World's Healthiest Foods (& Spices)!

SINGOUDA FLOUR
S 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.

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
M 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.

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  Iron

 Magnesium
The natural alkalinity of millet flour  Calcium
makes it easily digestible, so it is very  Phosphorous
beneficial for people with ulcers and  Manganese
digestive problems. It is also believed  Zinc
to be one of the least allergenic  B vitamins
varieties of flour.  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.
5. Toda T, Uesugi T, Hirai K, Nukaya H, Tsuji K, Ishida H. New 6-O-acyl

isoflavone glycosides from soybeans fermented with Bacillus subtilis
(natto). I. 6-O-succinylated isoflavone glycosides and their preventive
effects on bone loss in ovariectomized rats fed a calcium-deficient
diet.Biol Pharm Bull 1999 Nov;22(11):1193-201

Buckwheat, Singoda and Millet Flours

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Buckwheat, Singoda and Millet Flours

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Health and healing is in your hands.

Health depends on awareness of the

When your body is nourished with

MEDITATION LEADS TO ULTIMATE FLOWERING

BUCKWHEAT, MILLET AND SINGODA FLOUR

The information is gathered from various sources to create this useful

All rights are reserved. No part of this publication may be reproduced,

Cover design and graphics: Anand Neelamber

Taoshobuddha Health and Healing Series Page 1

Thus, Taoshobuddha implies one who is existential, on whom the

Taoshobuddha Health and Healing Series Page 2

1. It is extremely high in protein and is a wonderful substitute for those

2. It contains a phytonutrient called RUTIN, which is known to lower

3. It is good for the heart and is rich in magnesium, which is responsible

4. It is a super source of Fiber.

Taoshobuddha Health and Healing Series Page 3

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

6. It is 75% of complex carbohydrates and 25% of high quality protein

Introduction and Description

While many people think that buckwheat is a cereal grain, it is actually a

Buckwheat contains protein which is complete with all Eight Essential

Taoshobuddha Health and Healing Series Page 4

While buckwheat is of similar size to wheat kernels, it features a unique

Energizing and nutritious, buckwheat is available throughout the year and

Buckwheat refers to a variety of plants in the Dicot Family Polygonaceae:

The crop plant, or common buckwheat, is Fagopyrum Esculentum. Tartary

This genus has five-petaled flowers arranged in spikes or panicles. Within

Taoshobuddha Health and Healing Series Page 5

1. Gluten-Free Buckwheat Crepes

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

Buckwheat is widely produced in Russia and Poland, where it plays an

Common Buckwheat in flower; Seed and wither flower of buckwheat

The wild ancestor of common buckwheat is F. esculentum ssp. ancestrale. F.

Common buckwheat was domesticated and first cultivated in inland

likely took place in the western Yunnan region of China. Buckwheat is

Buckwheat is a short season crop that does well on low-fertility or acidic

A century ago, Russia was the world leader in buckwheat production.

In the northeastern United States, buckwheat was a common crop in the

Taoshobuddha Health and Healing Series Page 7

Buckwheat also contains almost 86 milligrams of magnesium in a one-cup

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

The nutrients in buckwheat may contribute to blood sugar control. In a test

When researchers followed almost 36,000 women in Iowa during a six-year

Taoshobuddha Health and Healing Series Page 8

serving per week. Because buckwheat is a good source of magnesium, it is

Canadian researchers, publishing their findings in the Journal of

Taoshobuddha Health and Healing Series Page 9

In this 8-year trial, involving 41,186 participants of the Black Women’s

3. Helps Prevent Gallstones

How do foods rich in insoluble fiber help prevent gallstones? Researchers

4. Health-Promoting Potential Equal to or Even Higher than that

Research reported at the American Institute for Cancer Research

Phenolics, powerful antioxidants that work in multiple ways to prevent

In his presentation, Dr. Liu explained that because researchers have

Despite the differences in fruits, vegetables and whole grains content of

the antioxidant activity of various foods, assigning each a rating based on a

5. Lignans Protect against Heart Disease

One type of phytonutrient especially abundant in whole grains such as

Taoshobuddha Health and Healing Series Page 12

6. Significant Cardiovascular Benefits for Postmenopausal Women

Eating a serving of whole grains, such as buckwheat, at least 6 times each

A 3-year prospective study of over 220 postmenopausal women with CVD,

a) Slowed progression of atherosclerosis, the build-up of plaque that

7. Prevent Heart Failure with a Whole Grains Breakfast