Buckwheat (Kuttu Ka Aata), popular whole grain among Indians during spiritual fasting & for Diabetes

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:

1. Composition:
   • 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
  1. Dietary Fiber: 10 grams
  2. Sugars: 0 grams
• Protein: 13 grams
• Fat: 3 grams
  1. Saturated Fat: 0.7 grams
  2. Monounsaturated Fat: 0.6 grams
  3. Polyunsaturated Fat: 1.2 grams
• Vitamins:
  1. Thiamin (B1): 0.4 mg
  2. Riboflavin (B2): 0.3 mg
  3. Niacin (B3): 5.6 mg
  4. Vitamin B6: 0.2 mg
  5. Folate (B9): 30 mcg
• Minerals:
  1. Calcium: 18 mg
  2. Iron: 2.2 mg
  3. Magnesium: 231 mg
  4. Phosphorus: 347 mg
  5. Potassium: 460 mg
  6. Zinc: 2 mg

2. 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.

3. Preparation:
   • 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.

Summary:

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.