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Buckwheat flour, known as “kutta ka aata” is a popular grain in India, especially during fasting periods.
Buckwheat flour is gluten-free and has a low glycemic index, making it suitable for individuals with gluten sensitivities or diabetes.
It is also a good source of dietary fiber, which aids in digestion and helps maintain stable blood sugar levels.
Buckwheat flour contains essential vitamins and minerals like magnesium, phosphorus, and B vitamins.
Here is some information about kuttu grain, its composition, and its various uses:
- Kuttu is not a cereal grain but a pseudo-cereal. It is gluten-free and belongs to the same family as rhubarb and sorrel.
- The grain is triangular in shape and has a distinctive nutty flavor. Kuttu is rich in dietary fiber, protein, essential amino acids, antioxidants, and minerals such as magnesium, manganese, and phosphorus.
- Here’s the approximate nutritional composition per 100 grams of buckwheat flour:
- Calories: 335 kcal
- Carbohydrates: 71 grams
- Dietary Fiber: 10 grams
- Sugars: 0 grams
- Protein: 13 grams
- Fat: 3 grams
- Saturated Fat: 0.7 grams
- Monounsaturated Fat: 0.6 grams
- Polyunsaturated Fat: 1.2 grams
- Thiamin (B1): 0.4 mg
- Riboflavin (B2): 0.3 mg
- Niacin (B3): 5.6 mg
- Vitamin B6: 0.2 mg
- Folate (B9): 30 mcg
- Calcium: 18 mg
- Iron: 2.2 mg
- Magnesium: 231 mg
- Phosphorus: 347 mg
- Potassium: 460 mg
- Zinc: 2 mg
- Use during Fasting:
- Kuttu is commonly consumed during religious fasting periods, such as Navratri or Ekadashi, when certain food restrictions are followed.
- It is particularly favored during Hindu fasting because it is considered “satvik” (pure) and does not contain gluten.
- Kuttu grain is typically ground into flour to make various dishes. The flour has a grayish-brown color and a slightly coarse texture.
- It can be used alone or combined with other flours, such as water chestnut flour (singhare ka atta), to enhance its binding properties.
- Kuttu flour is used to cook variety in Indian foods: namely Rotis and Parathas, Pakoras and Cutlets, Porridge, Pancakes.
Kuttu grain is versatile and offers a nutritious alternative during fasting periods. It provides essential nutrients while being gluten-free.
However, it is important to note that kuttu flour is not suitable for individuals with celiac disease or gluten intolerance unless it is certified gluten-free.