Buckwheat v/s Barley: Which is healthier?
What's the story
Buckwheat and barley are two grains that are often celebrated for their heart-friendly nutritional profiles.
While both offer a range of health benefits, they are also quite different on multiple fronts, which can sway your dietary decisions.
Here's a look at the nutritional differences between buckwheat and barley, and how they contribute to heart health.
Fiber facts
Fiber content comparison
Fiber is extremely important to keep the heart healthy, and both buckwheat and barley are good sources of it.
However, barley has a slightly higher content of soluble fiber than buckwheat.
Soluble fiber lowers cholesterol by binding with cholesterol particles in the digestive system and removing them from the body.
This makes barley especially useful for those aiming to keep cholesterol levels in check.
Protein power
Protein levels in grains
Protein is critical for your overall well-being, including that of your heart.
Buckwheat stands out with more protein than barley. It also contains all nine essential amino acids, making it a complete protein source.
This quality is especially beneficial for vegetarians on the lookout for varied protein sources without depending on animal products.
Antioxidant insights
Antioxidant properties explored
Antioxidants are crucial for heart protection, as they neutralize harmful free radicals in the body.
Buckwheat is loaded with antioxidants (such as rutin and quercetin), which have been associated with better heart health.
Barley is also rich in antioxidants, however, not as much as buckwheat, making the latter a more powerful choice for those focusing on antioxidant consumption.
Glycemic guide
Glycemic index differences
The glycemic index (GI) measures how fast foods spike blood sugar.
Low GI foods such as buckwheat are preferred for heart health as they ensure blood sugar increases gradually.
With a lower GI than barley, buckwheat is ideal for those mindful of diabetes or maintaining steady energy levels.
Nutrient nuggets
Vitamin and mineral content
Both buckwheat and barley provide vitamins and minerals that help keep your heart healthy, with minor differences.
Barley is a winner in selenium and manganese, both of which help in antioxidant functions and cardiovascular health.
These nutrients assist with day-to-day metabolic activities, making you healthier when ingested regularly as part of balanced meals.