For those seeking to shed weight, lower blood sugar levels, reduce cholesterol, triglycerides, combat fatty liver, and address belly fat, I recommend individuals with desk jobs and business commitments to incorporate phulka into their diet. Typically, phulka is prepared using a combination of maida (all-purpose flour) and wheat flour, but my suggestion is to opt for multi-grain flour to make phulka. For those who don’t consume whole grain roti, alternatives like jowar (sorghum) roti or finger millet roti are viable options.
Some individuals avoid wheat roti due to gluten sensitivity. In such cases, buckwheat serves as a gluten-free alternative that closely resembles wheat in texture and taste. Buckwheat flour, available at a cost ranging from Rs 140 to Rs 150 per kilogram, can effectively replace wheat flour and maida in your diet. First, let’s examine the nutritional value of buckwheat. I will outline the nutrients found in 100 grams of buckwheat:
Energy: 335 calories
Carbohydrates: 70 grams
Protein: 13 grams
Fat: 3 grams
Fiber: 10 grams
Vitamin E: 7 milligrams
Phosphorus: 337 milligrams (beneficial for bone formation)
Potassium: 577 milligrams (important for energy production and as an antioxidant)
Selenium: 5.7 micrograms
Folate: 50 micrograms
Choline: 54 milligrams
Vitamin K: 7 micrograms
Buckwheat flour boasts a richer nutrient profile compared to wheat flour, offering more health benefits while maintaining a similar texture and flavor. Now, let’s delve into scientific studies on the benefits of buckwheat flour.
In 2013, the University of Tokyo in Japan conducted a comprehensive analysis of 70 research papers, revealing the following benefits:
Digestive Health: Buckwheat flour contains 10 grams of fiber, making it beneficial for individuals dealing with constipation. Its high fiber content slows the absorption of glucose in the body, resulting in a gradual release of glucose into the bloodstream. This property also prevents the absorption of bad cholesterol and fats into the blood, contributing to improved digestive processes.
Blood Sugar Control: Despite its carbohydrate content, buckwheat flour is digested slowly due to its combination of protein and fiber. This characteristic prevents the rapid absorption of carbohydrates and aids in regulating blood sugar levels. Buckwheat flour can reduce insulin resistance, enhance insulin activity, and effectively lower excess blood sugar levels by approximately 15 to 20 percent, scientifically supporting its role in diabetes management.
Gallstone Prevention: The amino acids present in buckwheat flour offer unique benefits in preventing the formation of gallstones. This is particularly relevant as a preventive measure, as gallstones are a common concern among overweight individuals.
Liver Health: The liver plays a crucial role in cholesterol regulation. Consuming phulka made from buckwheat flour can benefit liver health by helping to regulate cholesterol synthesis. This, in turn, assists in maintaining healthy cholesterol levels, reducing the risk of excess bad cholesterol production.
Antioxidant Properties: The micronutrients in buckwheat flour act as antioxidants, promoting cellular repair and detoxification within the body. They support cell longevity, accelerate wound and bruise healing, and address damage within the body.
Brain Protection: Buckwheat flour contains D-chiro-Inositol, which shields brain cells from harmful chemicals released in the brain. This compound aids in preventing mental health issues such as depression and COPD, promoting a calm and relaxed mood.
Many individuals use wheat flour, maida flour, or multi-grain flour for making phulka. However, buckwheat flour can effectively replace all of these options. By making this substitution, you can experience a wide range of health benefits. To create multi-grain flour, I typically recommend combining 1.25 kg of wheat flour, 1/4 kg of jowar, 1/4 kg of pearl millet, 1/4 kg of finger millet, and 100 g of soybeans.
To make this even healthier, you can replace wheat flour entirely with buckwheat flour while maintaining the same quantities of the other millets and soybeans. This results in a multi-grain flour that promotes slower glucose absorption into the bloodstream and provides a richer nutrient profile. Use this multi-grain flour, including buckwheat, to make phulka and roti. This dietary adjustment can help prevent various diseases and weight gain.
Enjoy one or two phulka made from this flour with generous servings of curry. You can also create cakes, biscuits, and snacks using buckwheat flour. Therefore, I strongly advise you to consider replacing wheat flour with buckwheat flour to unlock the myriad benefits it offers.