know your foods

Food and Consciousness

A production of

Taoshobuddha Meditations and

taoshobuddha foodnetwork.blogspot.com

Books by Taoshobuddha

Know Your Foods - Taoshobuddha

Taoshobuddha Food Network

SEEKING YOUR HEALTH WITH EACH PRODUCT

https.//taoshobuddhafoodnetwork.blogspot.com

Cooking Taoshobuddha Way – Cooking Lovingly! Cooking Meditatively!



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



ood is consciousness. Food nourishes your consciousness. Food helps you

to grow physically, mentally, and spiritually. Food creates your body, thoughts, emotions, and understanding. A balanced food brings inner

harmony. And when you are harmonized within there is beauty and then this inner beauty manifests through your life in myriad ways as thoughts,

understanding, intelligence, and love.

When you are unconscious in your choice of food that you consume you are going to attract many diseases. It is your choice to select right food to

maintain a healthy life style. How long can you go on neglecting it?

Why should a Spiritual Master enter into food? Taoshobuddha is not a

Nutritionist. Certainly he is a Spiritual Master. And that is more than enough criterion for him to speak on food. Certainly Taoshobuddha is harmony and

integration between inner and outer; science and spirituality; and known and unknown.

In the past masters never spoke on food so elaborately. Yet still certain

masters cooked their food themselves and restricted from eating food cooked by each and every one. They were right because food is consciousness. The

consciousness and the state of mind of the cook affect the food quality in many subtle ways.

As Spiritual Master I decided to speak on this subject because your body is the

temple wherein is enshrined the God. If the structure of the temple is

F

Taoshobuddha



dilapidated then the god within will not manifest and you will remain running

behind the outer temple and outer God.

Human body is composed of food. Food is the first sheath. The gross and subtle food combined together nourishes other sheaths as well. These sheaths

act as five doors to reach the inner temple or the shrine. These doors are physical, energy, mental, wisdom, and bliss. Thus the food ingredients that

you choose, the process of cooking and the consciousness behind all this first nourishes the physical body, energy body, mental body, wisdom body, and the

bliss body. And then finally you reach the shrine.

Moksha Gita explains the Five Sheaths



The Guru said: This Annamaya sheath or good sheath is made up of the five elements the earth, water, fire, air, and ether. It has both a beginning and an

end. It is inert and full of parts. It is an effect of the five elements. It is full of impurities. Therefore you are not this physical body or the Annamaya

sheath. You are the witness of this body. Understand, therefore, ‘I am not the body. I am Brahman.’

The physical body is the grossest form of thought. The food consumed by the parents is converted into Sukla (semen - sperm) in men and Sonita (Ovum)

in women and by the combination of these the physical body is formed. After birth, the body grows by suckling the milk which is only a transformation of

the food consumed by the mother.

The body is further developed by taking food. It gets dissolved in earth which is another form of food. The body is itself a food for other creatures. Hence it

is called the food sheath, the material body or the earthly encasement of the

soul. The food sheath is an object of perception. The Atman cognizes and the body is the cognized. Hence the Self is different from the body. In dream and

deep sleep there is no consciousness of the body.

The five elements constitute the physical body. These modifications of Maya are not the Truth, the body and its Dharmas, size, form, birth and death are

not actual modifications of the Self. Varnashrama, name and class differ in different births. They are mere accidental attributes of the body. There is no

physical body either before birth or after death. Hence it is non-eternal.

Existence, birth, growth, modification, decay and death are the six Vikaras of

the physical body. Just as the ether in a pot is not affected in any way by the destruction of the pot, so also the Atman is not at all affected by the

destruction of the body or the Annamaya Kosha. Atman is unattached. Ether is subtle, but the Atman is still subtler. Atman is formless, changeless,



birthless, deathless, and free from old age. It is neither born nor is killed.

Hence one should meditate on this Atman or Brahman.

The Pranamaya Kosha or the vital sheath is a product of Rajoguna. It also has a beginning and an end. It is inert. It is an effect. Therefore you are not

the Pranamaya Kosha. You are the witness of this sheath. Understand,

therefore, ‘I am not the Pranamaya Kosha. I am Brahman.’

The Pranamaya Kosha consists of the five Pranas and five Karma-Indriyas or organs of action. Though the Prana is waking when one is sleeping, it does

not invite a friend and entertain him. It cannot stop a thief who tries to remove the articles in a house. Therefore it is insentient. The Self is a mass of

Intelligence. It is Chaitanya-Swarupa. It is entirely different from the Prana. The Self is the knower, seer and witness of this sheath.

Prana is only the active working of the mind. A pure-hearted man breathes rhythmically. The breath of an evil-minded person is disturbed. When

the mind is controlled the Prana is automatically controlled. The Vedantic aspirant does not practice Pranayama, because his breath is automatically

regulated and Kumbhaka naturally follows when the mental Kumbhaka or concentration and meditation are practiced.

The Pranas are the Rajasic manifestations of the dynamic mental force which

with their ups and downs maintain the balance of individual existence even as

the bicycle is kept in balance when its wheels are vigorously turning. When there is a break of this movement, the bicycle falls down and when the Prana

is inhibited the individualizing mind together with the ego breaks down and dissolves.

Hence there should be no identification with the Pranamaya Kosha and the

aspirant should assert the Self-existent Atman distinct from it.



The Manomaya Kosha or the mental sheath is a product of Sattwa Guna.

It also has a beginning and an end. It is inert. It is an effect as well. Therefore you are not the Manomaya Kosha. You are the witness of this sheath.

Understand, therefore, ‘I am not Manomaya Kosha. I am Brahman.’

The Manomaya Kosha consists of the mind and the five Jnana Indriyas. It

is a means of enjoying pleasure and pain. The mind causes egoism in the body and ‘I and my-ness’ in house, sons, wife, wealth, etc., and passes outside

through the avenues or channels of these five Indriyas. It is the internal instrument for gaining the experiences and knowledge of this world. Mind is

associated with the Vrittis or waves of lust, anger, etc., and is a terrible objectifying agent. Mind is a Vikari, it constantly changes itself.

The Self is a witness of the Manomaya Kosha. The Self is Nirvikari -

formless. The mind is not the Self. The Self is the Atman or Brahman, unblemished, eternal and changeless, and one should meditate on it as such.

The Vijnanamaya Kosha or this Buddhi sheath is a product of Sattwa Guna. It has also a beginning and an end. It is inert. It is an effect. Therefore

you are not the Vijnanamaya Kosha. You are witness of this sheath. Understand, therefore, ‘I am not the Vijnanamaya Kosha. I am Brahman.’



The Vijnanamaya Kosha consists of the intellect in conjunction with the five

organs of knowledge or the Jnana-Indriyas. During sleep it gets involution or Laya along with Chidabhasa or the reflection of Pure Consciousness. During

waking state it is the doer. It is an effect like a jar and is inanimate. It shines in borrowed feathers. It borrows its light temporarily from its source, just as

the moon borrows its light from the sun. It is not the eternal Self.

The Pranamaya, Manomaya and the Vijnanamaya Koshas constitute the subtle body. The subtle body is composed of the five quintuplicated elements.

There is neither breathing nor talking, neither seeing nor hearing in the dead

body. There is also no warmth. The self-cognitions such as ‘I speak; I hear; I am hungry; I am thirsty;’ and the like appear distinctly in the subtle body. The

subtle body operates in the waking and the dreaming states. Ghosts and apparitions are the manifestations of the subtle body only.

The ego is hidden in the intellect and the memory (Chitta) is hidden in the

mind. The subtle body thus, contains nineteen principles or Tattwas. It is also called the ‘Puri-Ashtaka’ or the eightfold city. The five organs of sense, the

five organs of action, the five vital breaths, the five subtle primary elements, the fourfold Antahkarana, ignorance, desire and action are the eightfold city

of the subtle body.

The physical body is only an instrument in the hands of the subtle body. When

the subtle body is disciplined through Pranayama, abstraction and concentration, the physical body also becomes very healthy and strong.

Whatever the subtle body is that physical body also becomes. The mind which is the ruler of the subtle body gets fattened by worldly affections, by avarice

for wealth, by the acquirement of women and gold and by attachment to the external fleeting forms of beauties. The mind is thinned out by eradication of

the Vasanas and egoism.

The subtle body is the distracted expression of the self through Avidya -

ignorance, the causal sheath. Therefore it is not the Truth. Truth is Brahman and all else is false. One should meditate that he is not the subtle body and

that he is the self-effulgent Atman.



The Anandamaya Kosha or this Bliss Sheath is Avidya or ignorance, a

modification of Prakriti. It is the effect of past deeds. It is endowed with changing attributes. It is Jada or insentient. Therefore you are not the

Anandamaya Kosha. You are the witness of this sheath. Understand, therefore, ‘I am not the Anandamaya sheath. I am Brahman.’

The Anandamaya Kosha is made of Mula-Ajnana – or causal ignorance Karana Sarira or the causal body which is the substratum of all other sheaths

which are external to it. Its three attributes or Dharmas are Priya, Moda and Pramoda, affection, delight and intense happiness. It is the indescribable

beginning less Avidya, the nescience of the Atma, and is composed of Malina Sattwa. It is inanimate, and beginning less, but has an end in Atma-Jnana.

The ignorance of the real nature of the Self constitutes this causal body or

seed-body. It contains the potentialities or the seeds for the subtle and gross bodies. It projects the appearance of the whole universe through the subtle

sheath. It is the food of ignorance for the hungry ego. The mind has come out

of this ignorance and gets involved in it during deep sleep. In the sleeping state there is a vigorous functioning of this ignorance in which everything is

lost as in pitch darkness. The Karana Sarira screens the Satchidananda Brahman.

He who knows the ignorance or the negation of the existence of the Atman and

the denial of its appearance is the true Self, the Atman. He who knows the effects of ignorance, such as ‘I am a man, I am the doer and enjoyer, I am

happy, I am miserable,’ is the witness and the Atman. Hence in reality the Self is the seer, knower and the witness of the causal body or the ignorance. The

Self is the Knowledge and the Light itself.

As the light that enlightens the jar is different from it, so is the Self different

from the bodies witnessed by it. Therefore the Self is Consciousness itself and not the bodies.



The aspirant should endeavor to rise above the five Koshas to realize the

identity with Pure Consciousness. Just as one draws out the thin stalk from the Munja grass by stripping off its upper layers one by one, so also one should

take out the innermost essence of the Atman from all objects of perception, i.e. the five Koshas, by the ‘neti, neti’ doctrine of negating unreality.

Just as butter is removed from milk by churning the mixture of curd, so also

the butter of the Atman should be taken from the mixture of the five Koshas by the churning of constant meditation on the Immortal Brahman which

fictitiously appears as the sheaths, the world, etc. When the identification with

the sheaths ceases, the self realizes the Infinite Being and gets liberated beyond death.

Therefore I follow the integrated approach to the Development of Human

Consciousness and the Birth of New Man who is totally aware and blissful. It is therefore my so much emphasis is on food its choice and

You must be able to select the foods necessary for the good working of the

organism in order to be able to achieve a balanced diet and to put the best of menus together. Balance is exemplified by the harmonious intake of the

various nutrients that we have looked at. This intake must be such that the

body-mind’s nutritional requirements are satisfied in totality.

Most foods are made up of several nutrients:

1. yoghurt is a lipo-proteinic food as it contains proteins and lipids (fats),

2. bread is a carbo-proteinic food as it contains glucides (carbohydrates) and

3. Proteins and pulses are proteinic-carbohydrate foods as they

contain proteins and carbohydrates.

A food classification has been produced to simplify matters. It classifies food according to the predominant nutrient: hence, yoghurt is classified as a dairy

product, a protein, calcium rich food; bread, with starchy foods and cereals in

carbohydrate foods; pulses, in carbohydrate foods.

While many people grew up learning about the basic four food groups –

1. Dairy, 2. Meat,

3. Grains And 4. Fruits/Vegetables



However these food groups have changed over the years as nutritional science has improved. There are now six food groups, including the original dairy,

meat, grains, fruits, vegetables and the addition of oil. As well.

Meat and Beans This group includes meat, poultry, fish, dried beans, eggs and nuts. Each of

these foods contains proteins which the body needs to maintain itself. Muscles, organs and the immune system are all made up of mostly protein. Without

protein, the body cannot make new cells or repair damaged ones. The body is also hungry faster if a meal does not include protein. You have to know well

how to choose the correct protein and the proper combination. However the quality of food, the variety and the multi grain combination is essential. There

are certain meat products like fish and eggs are good for the development of

brain cells. However the choice is individual. While fish is the source of Omega 3 Fatty Acid there are vegetarian source of Omega 3 fatty Acid

Milk The milk group includes basic milk as well as many products made from milk

such as Paneer – cottage cheese ( an important food ingredient of Indian diet)

cheese, yogurt, pudding and ice cream. Dairy foods contain calcium and vitamin D which is a mineral needed for strong bones. It helps to keep teeth

and bones strong and healthy. Vitamin D deficiency results in rickets, soft bones and osteoporosis.

Oil Oils can be found through peanut, soybean, sunflower and canola oils as well as margarine without trans fats. There are different types of fats including

saturated, unsaturated and trans fats. Although this was not considered one of the original basic food groups, it has been added as nutritional science deemed

it essential to the diet. Oils can be extracted from many beans mentioned above.

However certain oils are more beneficial than those extracted from fruits like

olive, and coconut. The configuration of the oil the carbon bonding and the

effect of heat on oil ate essential things to know so that your choice is always beneficial to body.



Olive oil is very good however it is not suitable for high heat. However Coconut

oil is most suitable. It is naturally hydrogenated and has strong carbon bonding. Some of the benefits of coconut oil are:

Health Benefits of Coconut Oil The health benefits of coconut oil include

1. Hair care,

2. Skin care, 3. Stress relief,

4. Maintaining cholesterol levels, 5. Weight loss,

6. Increased immunity, 7. Proper digestion and metabolism,

8. Relief from kidney problems, 9. Heart diseases,

10. High blood pressure, 11. Diabetes,

12. HIV and cancer, 13. Dental care, and

14. Bone strength.

These benefits of coconut oil can be attributed to the presence of lauric acid,

capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.



How is Lauric Acid Used by our body? The human body converts lauric acid into monolaurin which is claimed to help

in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as

listeria monocytogenes and heliobacter pylori, and harmful protozoa such as

giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively

used in Ayurveda, the traditional Indian medicinal system. The Coconut Research Center has compiled various references on scientific research done

on coconut oil.

Composition of Coconut Oil:

Coconut oil consists of more than ninety percent of saturated fats with traces

of few unsaturated fatty acids, such as monounsaturated fatty acids and polyunsaturated fatty acids. Virgin Coconut Oil is no different from this. Let us

have a bit detailed study of this.

The Saturated Fatty Acids:

Most of them are Medium Chain Triglycerides, which are supposed to assimilate well.

Lauric Acid is the chief contributor, with more than forty percent of the share,

followed by Capric Acid, Caprylic Acid, Myristic Acid and Palmitic.

The Polyunsaturated Fatty Acids:

Linoleic Acid.

The Monounsaturated Fatty Acids:

Oleic Acid.

The Poly-phenols:

Gallic Acid which is phenolic acid. These poly-phenols are supposed to be

responsible for the fragrance and the taste of Coconut Oil and Virgin Coconut Oil is rich in these poly-phenols.

Certain derivatives of fatty acid like Betaines, Ethanolamide, Ethoxylates, Fatty

Esters, Fatty Polysorbates, Monoglycerides and Polyol Esters.



Fatty Chlorides, Fatty Alcohol Sulphate and Fatty Alcohol Ether Sulphate all of which are derivatives of Fatty Alcohols.

Vitamin-E and Vitamin K and minerals such as Iron

Hair Care: Coconut oil is one of the best natural nutrition for hair. It helps in healthy

growth of hair providing them a shiny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice

eggs, even if your scalp is dry. Coconut oil is extensively used in the Indian sub-continent for hair care. It is an excellent conditioner and helps in the re-

growth of damaged hair. It also provides the essential proteins required for

nourishing damaged hair. It is therefore used as hair care oil and used in manufacturing various conditioners, and dandruff relief creams. Coconut oil is

normally applied topically for hair care.

Skin Care:

Coconut oil is excellent massage oil for the skin as well. It acts as an effective

moisturizer on all types of skins including dry skin. The benefit of coconut oil on the skin is comparable to that of mineral oil. Further, unlike mineral oil,

there is no chance of having any adverse side effects on the skin with the application of coconut oil.



Coconut oil therefore is a safe solution for preventing dryness and flaking of

skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems

including psoriasis, dermatitis, eczema and other skin infections. Therefore coconut oil forms the basic ingredient of various body care products such as

soaps, lotions, creams, etc., used for skin care. Coconut oil also helps in preventing premature aging and degenerative diseases due to its antioxidant

properties.

Heart Diseases: There is a misconception spread among many people that coconut oil is not

good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart.

It contains about 50% lauric acid, which helps in preventing various heart

problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of

other vegetables oils.

It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.

Weight Loss:

Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to

digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases,

thereby burning out more energy and helping obese and overweight people

reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or

overweight.

Digestion:

Internal use of coconut oil as dietary supplement occurs primarily as cooking

oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel

syndrome. The saturated fats present in coconut oil have anti-microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that

cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.



Immunity:

Coconut oil is also good for the immune system. It strengthens and supports the immune system as it contains antimicrobial lipids, lauric acid, capric

acid and caprylic acid which have antifungal, antibacterial and antiviral

properties.

The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes,

influenza, cytomegalovirus, and even HIV.

It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

Healing and Infections:

When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. Coconut

oil is most effective on bruises as it speeds up the healing process by repairing damaged tissues.

Infections:

Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties. According to the Coconut Research

Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc.

It also kills bacteria that cause ulcers, throat infections, urinary tract

infections, pneumonia, and gonorrhea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete's foot, thrush, diaper

rash, etc. Other:

Liver:

The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they

reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.



Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps

in dissolving kidney stones.

Pancreatitis: Coconut oil is also believed to be useful in treating pancreatitis.

Stress Relief:

Coconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head followed with a gentle massage helps in removing

mental fatigue.

Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of

insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

Bones:

As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are

necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis after middle age.

Dental Care:

Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil

also stops tooth decay.

HIV and Cancer: It is believed that coconut oil plays an instrumental role in reducing viral

susceptibility of HIV and cancer patients. Preliminary research has shown indications of the effect of coconut oil on reducing the viral load of HIV

patients.



Finally, coconut oil is often preferred by athletes and body builders and by

those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy

and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of

athletes.

Fruits: Fruits are rich in the nutrients the body needs. While different fruits contain different vitamins, the group includes apples, oranges, bananas, strawberries,

grapes and more. Fruit is also naturally low in calories and fat. It is easier to lose weight by substituting fruit for other foods throughout the day.

Vegetables: Vegetables, such as carrots, cucumbers, spinach and cauliflower, are rich in

nutrients like vitamin C and potassium, and also contain fiber which helps in digestion. Vegetables each contain different vitamins and nutrients, so a varied

diet is important to obtain the most value from the foods.

Grains:

This category includes breads, pasta, rice and cereal. These contain carbohydrates which give the body energy, and although they are thought to

be fatty, they do not contain large amounts of calories.

Whole grains, such as brown rice and Stone Grind Whole wheat bread and flat bread like chapatti, parantha, are better for people than refined grains, such as

white flour and its products pasta and sugary cereal.

White flour is devoid of wheat germ, bran and other natural vitamins and minerals. In the process of milling wheat these natural ingredients are lost.

The milling process of Stone Grind Whole Wheat Flour is different. Here the

choice of the type of carbohydrate and its processing is very important for the

maintenance of a healthy body-mind.



Much of the nutrients are removed by the mass-produced roller-ground method. Stone-grinding preserves these nutrients so that the flour is healthier.

Modern mills use serrated and flat cast iron rollers to separate the bran and

germ from the endosperm. The endosperm is ground to create white flour which may be recombined with the bran and germ to create whole wheat or

graham flour.

Brown bread and Indian Flat bread made from whole wheat flour is more nutritious than ‘white’ bread made from white, refined, flour, even though

nutrients are added back to the white flour.

This is because whole wheat bread is less refined, and retains more of the naturally-occurring vitamins and minerals. However, many brown breads do, in

fact, contain a certain amount of white flour.

The promise of ‘stone ground whole wheat’ is that the product or package does

not, in fact, have any white flour blended back in. A lot of ‘Wheat’ flours are just white flours with enough bran mixed in to make it brown. Stone-ground

wheat is a promise that the entire wheat grain has been used in the making.



Steel ground Flour: Such Flour is always without the most important part of the wheat kernel – the wheat germ. Commercial White Flour is made almost entirely on steel roller

mills. White flour is a 72% extraction of the wheat kernel. It is made by sifting out all the bran, shorts, middlings and wheat germ. Unless specified as

unbleached, it is also usually bleached.

Commercial Whole Wheat Flour is steel ground white flour with part of the bran added back in. It never contains wheat germ. Unless specified as

unbleached, it too is usually bleached.

Whole Grain Flours: Stone ground flours are a tasty and easy way to eat whole grains. Whole grains are only minimally processed by rolling, hulling, cracking or stone

grinding. Whole grains are a necessary part of a nutritious diet. Once you become used to eating whole foods, the over processed substitutes begin to

lose their appeal.

Stone Ground Whole Wheat Flour is made simply by grinding up the wheat kernel!

Stone Ground Whole Wheat Flour retains the full nutrition of the whole grain,

unlike commercial steel grinding which removes much of the grain’s fiber and goodness.

The stone ground process utilizes the entire kernel. The result is high fiber (6g

per serving) nutritious, delicious tasting whole grain flour. It still contains its

bran (fibre) and its entire germ (the life force). Unless the label states that it is STONE GROUND, it probably isn’t.

In grinding, grain is poured through a hole into the center of the stone. Both

the stone and the bedstone have groves that lead the grain onto the grinding surface. The pulverized grain emerges as flour from the master grooves.

A diet based on starchy foods such as rice and pasta; with plenty of fruit and

vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the

nutrients you need.



We at Taoshobuddha Foodnetwork have emphasized in providing healty food

ingredients as we seek your health with each product. Here is the list of the products that we market for human consumption.

Holistic Salt complete with all-natural elements

The basic formula is same in both the salts as (NaCl) but there is very

much difference in the properties of the two salts. Ordinary salt can

cause high blood pressure but the rock salt does not have any effect

on BP. It is also less salty than the table salt.

Introduction

Chemical and nuclear waste dumping by the super powers and toxic oil spills continue to pollute the oceans at an alarming rate. This is a serious threat to

the sea life. Most of the sea salt is not pure to be used for human consumption. In most cases the salt is refined and it is said that nutrients are

added to the common salt.

Large halite

Crystal SmallCrystals



The Crystal Rock Salt is pure that is mined and washed by hand - with zero

environmental pollutants.

The table or the cooking salt is empty of the Vital Trace Minerals. On the contrary Rock Salt is full of these minerals that render it so precious. Crystal

salt has spent over 250 million years maturing under Extreme Tectonic Pressure and Sun Light, far away from exposure to impurities.

The Rock salt has unique chemical structure therefore it stores Vibrational

Energy. All of the crystal salt’s Inherent Minerals and Trace Elements are

available in colloidal form. This means they are so small that your cells can readily absorb them.

The Crystal Salt from the Himalayan Mountain does not burden your body like

other salts. It is very difficult for your body to absorb too much crystal salt since there are powerful and effective feedback loops that regulate this

process. Natural crystal salt always promotes a healthy balance and does not contribute to high blood pressure like typical table salt.

Something to know The array of elements in the salt crystals forms a compound in which each molecule is inter-connected. This connectedness allows the vibrational

component of the 84 trace elements present in the salt to be in harmony with each other and adds to the ability to promote a healthy balance. When it

comes to the power of natural salt, nothing compares to Crystal Salt from the

Himalayan range.

Rock salt is the mineral form of sodium chloride. It is organic in nature. It is also referred to as ‘Halite,’ especially when it is used industrially. This form of

salt is available in most grocery stores, and also through hardware stores, which stock rock salt in massive bags for the purpose of keeping down ice on



the roads in the winter. There are a number of uses for rock salt, ranging from

making homemade ice cream to deterring trespassers.

The primary difference between rock salt and ordinary table salt is the size. Rock salt forms in very large, chunky crystals, as opposed to the small crystals

seen in table salt. Like table salt, rock salt also has an assortment of trace minerals which can have an impact on how it behaves chemically. Because of

the large crystal size, rock salt is not usually used directly in cooking, since it takes a long time to dissolve.

This form of salt is mined from deposits which form underground. Deposits of

rock salt are usually the remains of inland seas which evaporated thousands or millions of years ago. In contrast, table salt comes almost exclusively from

evaporation ponds which remove salt from seawater. Humans have been

aware of deposits of rock salt for centuries, and when salt was still quite rare, wars were sometimes waged over the control of such deposits, because salt is

so critical to many human activities.

Salt lowers the freezing point of water, so rock salt has historically been used to salt icy roads in winter to melt the ice away. Road salt, as it is sometimes

called, has been largely phased out in favor of other materials such as sand due to concerns about salty runoff and the environment. Rock salt is also used

in a wide variety of manufacturing applications in which salt is required. People sometimes use rock salt as a form of humane ammunition to drive off

unwanted animal and human visitors without hurting them, although a face full of rock salt can be potentially very dangerous, especially if pellets of rock salt

get into the eyes.

At home, people often use rock salt when they make ice cream. When rock salt

is packed in with ice in an ice cream maker, it lowers the freezing point, allowing the ice cream to get even colder. Rock salt can also be used in

pickling and curing, and to make salt crusts for various food items. If rock salt is going to be consumed, it is important to purchase food-grade rock salt, as

some companies treat their rock salt with chemicals.

Chemical Composition Halite, commonly known as rock salt, is the mineral form of sodium chloride

(NaCl). Halite forms isometric crystals. The mineral is typically colorless or white, but may also be light blue, dark blue, purple, pink, red, orange, yellow

or gray depending on the amount and type of impurities. It commonly occurs with other evaporate deposit minerals such as sulfates, halides, and borates.

It is commonly used as a condiment and food preservative.



The importance of this salt can be realized from the fact it is used in number of Ayurvedic medicines. A large amount of the commercially mined rock salt is

prepared for human consumption. Rock salt is also applied to road beds in cold climates to help reduce the freezing point of water on the road, thereby

allowing it to not freeze-over at 0 deg. C

Halite occurs in vast beds of sedimentary evaporate minerals that result from the drying up of enclosed lakes, playas, and seas. Salt beds may be hundreds

of meters thick and underlie broad areas. In the United States and Canada extensive underground beds extend from the Appalachian basin of western

New York through parts of Ontario and under much of the Michigan Basin. Other deposits are in Ohio, Kansas, New Mexico, Nova Scotia and

Saskatchewan. The Khewra salt mine is a massive deposit of rock salt near

Islamabad, Pakistan. In the United Kingdom there are three mines, the largest of these is at Winsford in Cheshire producing half a million tonnes on average

in six months.

Salt domes are vertical diapirs or pipe-like masses of salt that have been essentially ‘squeezed up’ from underlying salt beds by mobilization due to the

weight of overlying rock. Salt domes contain anhydrite, gypsum, and native sulfur, in addition to halite and sylvite. They are common along the Gulf coasts

of Texas and Louisiana and are often associated with petroleum deposits. Germany, Spain, the Netherlands, Romania and Iran also have salt domes.

Salt glaciers exist in arid Iran where the salt has broken through the surface at high elevation and flows downhill.

Unusual, purple, fibrous vein filling halite is found in France and a few other

localities. Halite crystals termed hopper crystals appear to be ‘skeletons’ of the

typical cubes, with the edges present and stair step depressions on, or rather in, each crystal face. In a rapidly crystallizing environment the edges of the

cubes simply grow faster than the centers. Halite crystals form very quickly in some rapidly evaporating lakes resulting in modern artifacts with a coating or

encrustation of halite crystals. Halite flowers are rare stalactites of curling fibers of halite that are found in certain arid caves of Australia's Nullarbor

Plain. Halite stalactites and encrustations are also reported in the Quincy native copper mine of Hancock, Michigan.

Uses Halite is often used both residential and municipally for managing ice. Because Brine (a saturated solution of water and salt) has a lower freezing point than

pure water, putting salt on ice will cause it to melt. Another effect of applying



halite to an icy surface covered with water is that it disrupts the interface in

which water molecules are constantly replacing each other from liquid to solid. When NaCl (or other impurities) form a solution with water, part of the

interface is blocked, and the crystalline structure of ice emits more water molecules than the liquid water is able to replace. Therefore, the presence of

halite in solution with water itself melts ice. It is common for homeowners in cold climates to spread salt on their walkways and driveways after a snow

storm to melt the ice. It is not necessary to use so much salt that the ice is completely melted; rather, a small amount of salt will weaken the ice so that it

can be easily removed by other means. Also, many cities will spread a mixture of sand and salt on roads during and after a snowstorm to improve traction.

Rock salt may also be used to make ice cream. It is not actually used in the ice cream mixture; rather, it is used to melt the ice surrounding the can holding

the ice cream. Melting is an endothermic process, so when the ice melts it

absorbs heat from its surroundings to store as latent heat, thus cooling the ice bath and quickening the freezing process.

Sendha Namak: Sendha Namak is the common Indian name for White or Pink Rock Salt. It is basically a type of salt which we get from the mountains instead of sea. The

basic formula is same in both the salts (NaCl) but there is very much

difference in the properties of both. As ordinary salt can cause high blood pressure but the rock salt does not have any effect on BP. It is also less salty

than the table salt.

Now we use it in fasting because we get it from rocks and it is very pure in every means as it does not contains so many other chemicals and impurities

whereas we get table salt from the sea which also contains lot of marine creatures at the time of extraction so it is basically not used in fast as during

fast we have to eat only veg food.

Saindha namak is also called rock salt or Pakistani Namak. The logic behind using this salt during fast is that it is pure as it does not pass from any artificial

process.

Rock Salt (Sendha Namak) Rock salt (Sodium chloride) is the common name for the mineral ‘halite’ or ‘Land salt’. It is mined from deposits in the ground.

Rock salt crystals are larger, less refined, and more discolored than purified

‘table salt’. It can have impurities of gypsum (CaSO4) and sylvite (KCl) but it is



very rare to find potassium sulfate as a mineral, although occasionally

polyhalite (K2Ca2Mg (SO4)4.2H2O) is found associated with rock salt deposits. It does not contain additives such as iodine or anti-caking agents commonly

found in table salt.

The salt is sold in most grocery stores or health food stores in either edible or inedible forms. The inedible form is not dangerous; however it does contain

grit that would make it unpleasant to eat.

It is lower in sodium thus it is believed that it helps in checking the blood pressure.

Its best known use is to help make homemade ice cream in an electric or

hand-crank machine. The salt lowers the freezing point of the ice, which

causes it to melt. Melted ice water is much better at absorbing the heat from the ice cream mixture than ice cubes and this makes the ice cream freeze

faster. The edible form of rock salt can be used in the cooking and seasoning of the

food.

The importance of this salt can be realized from the fact it is used in number of Ayurvedic medicines.

In India, it is used mainly during 'fasts' and known as ‘Sendha Namak’.

How to select Rock salt is a large-grained, unrefined salt that usually contains inedible

impurities as well. It is easily available, but it is used mainly during fasts. Since India has a very low production of rock salt, the price of this form of salt

is very high. In India, table salt of common variety cost 4-5 times less than rock salt. What is more is the fact that rock salt is lesser salty in taste and so

one has to have more rock salt to get the taste level as compared to marine salt. It is advisable to purchase pure edible rock salt from a reputed store

only.

How to store Store rock salt in an air tight container.



Health benefits

While the commonly used salt, which is marine salt, can cause high blood

pressure problem, while Rock salt checks blood pressure.

Sendha Namak, as rock salt it is commonly known, is considered a cooling spice in Ayurvedic medicine and is used as a laxative and digestive aid.

It is also believed to relieve intestinal gas and heartburn.

Rock salt, which is popularly called Sendha namak, in India, is the best form of salt for the human body

Sources in India:

1. Pachbhadra salt rocks in Rajasthan (near Jodhpur), 2. Farak Nagar in Haryana.

Generally it is used without purification. Its purification can be done by crystallization method after dissolving in water and decantation.

Rock salt is not harmful as such, however the digestion process slows down in presence of rock salt, therefore it is not used daily. Only during Fasts or special

occasions we use this salt.

Kala namak is black salt which is used for chaats, pani puri's etc. You can use kala namak often in your food to make it chatpata. Sendha namak is the salt

which is used in foods during fasts. In India, when people fast, they cannot use the regular sea salt or black salt in their food, so they use the sendha namak.

Health Benefits of Crystal Salt

1. Rock salt is the Purest Salt on Earth

2. Salt is essential for life. And you cannot live without it. However, most

people simply do not realize that there is vast difference between the Refined Table or the Regular Cooking Salt and Natural Health-Promoting

Salt. These differences certainly have a major impact on your health.

3. If you want your body to function properly, you need Holistic Salt complete with all-natural elements. The common table salt has

nothing in common with natural salt.



4. Table salt is actually 97.5% sodium chloride and 2.5% chemicals such as

moisture absorbents, and iodine. The sea water is dried at over 1,200 degrees Fahrenheit. This excessive heat alters the natural chemical

structure of the salt.

5. The Rock Salt Is Over 250 Million Years Old. It has absorbed sun’s energy.

6. This is by far the purest salt available on earth and is absolutely

uncontaminated with any toxins or pollutants.

The salt from the Himalayas is known as ‘white gold.’ Together with pure spring water, Himalayan Crystal Salt offers all the natural elements exactly

identical to the elements in your body - the very same elements originally

found existing in the ‘primal sea.’

Himalayan Mountain range is famous for many Life Giving, Life Preserving and many other natural, pure and organic herbs and substances from times

immemorial. Of these we find mention in Atherva Veda, Sushruta Samhita and other ancient treatise.

The salt contains from these mountain ranges contain all of the 84 elements

found in human body. Following are the benefits of Natural Crystal Salt grown in Himalayan range:

1. The salt regulates the water content throughout your body.

2. It promotes a healthy pH balance in your cells, particularly your

brain cells.

3. It promotes blood sugar health and thus helps to reduce the signs of

aging.

4. It helps in generating Hydroelectric Energy in cells in your body.

5. It helps in the absorption of food particles through your intestinal

tract.

6. It supports the respiratory health.

7. It promotes the sinus health.

8. It prevents the muscle cramps.

9. It promotes bone strength.

10. Regulating your sleep - it naturally promotes sleep.



11. It supports your libido.

12. Promoting vascular health.

13. In conjunction with water it is actually essential for the regulation

of your blood pressure.

Dangers of Common Salt To refine common table salt chemicals are used. As a result after the salt is

‘chemically cleaned’ there remains only Sodium Chloride. This an unnatural chemical form of salt that your body recognizes as something completely

foreign. This form of salt is in almost every Preserved Food that you eat. Therefore, when you add more salt to your already salted food,

your body receives more salt than it can dispose of.

This is important to note that over 90% of the money that people spend on food is for Processed Food.

Typical table salt crystals are totally isolated from each other. In order for your body to try to metabolize table salt crystals, it must sacrifice

tremendous amounts of energy.

Inorganic sodium chloride can keep you from an ideal fluid balance and can overburden your elimination systems.

When your body tries to isolate the excess salt you are typically expose to,

water molecules must surround the sodium chloride to break them up into sodium and chloride ions in order to help your body neutralize them. To

accomplish this, water is taken from your cells in order to neutralize the unnatural sodium chloride. This process causes a ‘less-than-ideal’ fluid

balance in the cells. In the process you lose Precious Intracellular Water when you eat Normal Table Salt.

And for every gram of sodium chloride that your body cannot get rid of, your body uses 23 times the amount of cell water to neutralize the salt. Regular

consumption of Common Table Salt causes excess fluid in your body tissue, which can contribute to:

1. Unsightly cellulite

2. Rheumatism, arthritis and gout 3. Kidney and gall bladder stones



When you consider that the average person consumes 4,000 to 6,000 mg of

sodium chloride each day, and heavy users can use as much as 10,000 mg in a day, it is clear that this is a serious and pervasive issue. Ponder over these

statistics.

Why do people still use Table Salt? Because well over 90% of the world’s salt is being used directly for industrial

purposes that require pure Sodium Chloride. The remaining percentage is used for preserving processes and ends up on your kitchen table.

With the use of rigorous advertising, the salt industry is successful in

convincing you there are actually health advantages to adding potentially toxic iodine and fluoride to salt. In addition, your table salt very often contains

potentially dangerous preservatives. Calcium carbonate, magnesium

carbonate, and aluminum hydroxide are often added to improve the ability of table salt to pour. Aluminum is a light alloy that deposits into

your brain - a potential cause of Alzheimer's disease.

With chemical dumping and toxic oil spills polluting the oceans at an alarming rate, most of today’s sea salt is not nearly as pure as it used to be. The Crystal

Rock Salt is pure salt that is mined and washed by hand - with zero environmental pollutants.

Today's table and cooking salt is empty of the vital trace minerals that make

this rock salt so precious. Crystal salt has spent over 250 million years maturing under extreme tectonic pressure and sun light, far away from

exposure to impurities.

Advantages of Rock Salt The Rock salt has unique chemical structure therefore it stores

vibrational energy. All of the crystal salt's inherent minerals and trace elements are available in colloidal form. This implies they are so small

that your cells can readily absorb them.

The Crystal Salt from the Himalayan Mountain does not burden your body as

other salts do. It is very difficult for your body to absorb too much crystal salt since there are powerful and effective feedback loops that regulate this

process. Natural crystal salt always promotes a healthy balance and does not contribute to high blood pressure like typical table salt.



Crystal Salt's array of elements forms a compound in which each molecule is

inter-connected. The connectedness allows the vibrational component of the 84 trace elements present in the salt to be in harmony with each other and adds

to the ability to promote a healthy balance. When it comes to the power of natural salt, nothing compares to Himalayan Crystal Salt. Here's why:

1. It is the highest grade of natural salt.

2. Under an electron microscope, crystal salt has a perfect Crystalline Structure.

3. It is mined by hand and hand-washed. 4. Crystal salt is immune to electromagnetic field.

5. Crystal Salt contains no environmental pollutants. 6. There is no limited Shelf Life and no need for Silica Packets to

prevent clumping.

Scientific Researches Key Minerals in Crystal Salt from Himalayan Ranges Promote a Healthy Balance in Your Body. It overflows with all Vibrational Energy therefore it

helps to promote a Healthy Balance In Your Body. Promoting balanced electrolytes helps to keep your body in homeostasis - the balance of

chemicals that is conducive to the body's function.

The renowned Frezenius Institute in Europe analyzed these Crystal Salt and

proved that it has an amazing array of important Trace Minerals and elements including Organic Potassium, Calcium and Magnesium that help

promote a healthy balance by maintaining fluids and replenishing your supply of electrolytes whenever you sweat heavily. Also this salt does not supply

iodide, a necessary nutrient.

Because the crystalline structure of crystal salt is balanced, it is not isolated from the 84 inherent mineral elements, but is connected to them in a

harmonious state. This means the energy content in the form of minerals can be easily metabolized by your body. When you use this salt it has a vital

energetic effect. Your body gets an ample net gain with little energy loss.

Mined salt, or ordinary rock salt, is also a poor substitute for Crystal Salt from

Himalayan ranges. While natural rock salt comes close to being intact and is more valuable than industrial table salt, from a biophysical as well as bio-

chemical perspective, it holds little value.

The elements contained in the ordinary rock salt lack sufficient compression to be included in the crystal web, but are only attached to the surface and in the



gaps of the crystalline structure. It is the considerable pressure that brings the

elements to a colloidal state - where your cells can readily absorb them. The valuable elements found in rock salt are useless because your body cannot

absorb and metabolize them.

Other Uses of Crystal Salt Besides using this salt on your food and to cook with, it has multiple other

exciting benefits as well.

Regular Crystal Salt bath is highly recommended because when you take a ‘Brine Bath’, the Salt’s Healthy Minerals are stored in the form of ions. This

rejuvenates your skin.

The salt has multiple other uses for your skin as well, which you can tap by

integrating it with other natural approaches. It really has an amazing untapped

potential that has not yet been recognize.

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).

http://en.wikipedia.org/wiki/File:Fagopyrum_esculentum_seed_001.jpg




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

http://en.wikipedia.org/wiki/File:Fagopyrum_esculentum1.jpg


http://en.wikipedia.org/wiki/File:Fagopyrum_esculentum1.jpg




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

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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

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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.

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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

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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

Nutrient Amount DV (%)

Nutrient Density

World's Healthiest 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%

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Singoda 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.

Water Chestnut - Singoda



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.

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.

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.

M



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

http://en.wikipedia.org/wiki/Karnataka

http://en.wikipedia.org/wiki/Andhra_Pradesh

http://en.wikipedia.org/wiki/Tamil_Nadu

http://en.wikipedia.org/wiki/Maharashtra

http://en.wikipedia.org/wiki/Dosa

http://en.wikipedia.org/wiki/Roti

http://en.wikipedia.org/wiki/Malt

http://en.wikipedia.org/wiki/Milk

http://en.wikipedia.org/wiki/Yoghurt



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.



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SEEKING YOUR HEALTH WITH EACH PRODUCT

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