Buckwheat is an exceptional local grain. Gluten-free and rich in vitamins, minerals, fiber, and essential amino acids, it is an excellent ally for good health.
A rich and complete food
Buckwheat is an excellent source of complete protein, containing all essential amino acids. This makes it particularly beneficial for maintaining muscle mass thanks to its supply of nutrients necessary for protein synthesis and tissue repair.
This protein-rich pseudo-cereal can help increase daily intake, as it contains approximately 12 to 14% protein and provides all essential amino acids, unlike many other cereals.
In addition to being gluten-free and high in fiber, buckwheat also provides a good dose of complex carbohydrates in the form of starch, making it a complete food for athletes and people looking to increase their protein intake, particularly in cases of sarcopenia.
Sarcopenia: understanding and prevention
Sarcopenia is a progressive loss of muscle mass, strength, and function, usually associated with aging. This phenomenon can lead to decreased mobility, walking difficulties, and an increased risk of falls and frailty in older adults. It is caused by a combination of factors such as age, inflammation, poor nutrition, and a sedentary lifestyle.
This natural phenomenon can be exacerbated by a sedentary lifestyle or a diet low in protein.
Two pillars help prevent it:
- Regular physical activity
- Adequate protein intake (1 to 1.2 g/kg/day)
At Dr.E and Swiss Ortho Clinic, we know that nutrition plays a vital role in overall health, muscle recovery, and inflammation prevention.
And no, eating healthy doesn’t mean giving up pleasure!
That’s why our nutritionist Vivian Seulin shares her favorite fall recipe, made with seasonal ingredients: a light, delicious, and nutritious buckwheat risotto with mushrooms.
A balanced dish that supports your health goals while delighting your taste buds.
Recipe: Autumn risotto with buckwheat and mushrooms
Recipe by Vivian Seulin, partner nutritionist at Dr.E
Ingredients (for 2 generous servings)
Base :
- 200 g dry buckwheat seeds (cooked for 15 minutes in 300 ml water with fat-free vegetable stock)
- 500 g mixed mushrooms (fresh or frozen)
- 1 tbsp (7 g) olive oil for sautéing the mushrooms in a wok
- Salt and pepper to taste
- 1 tsp (10 g) butter, or even better, a spoonful of walnut oil for omega-3, to be added only after cooking* for flavor
For garnishing:
- 10 g chopped flat-leaf parsley
- 10 g crushed walnut kernels
- 20 g grated Parmesan cheese
- A few fresh mint leaves
Preparation
Divide the buckwheat risotto between two plates. Top with mushrooms, then add parsley, walnuts, and Parmesan cheese before serving.
Nutritional values (per serving)
- Calories: 574 kcal
- Carbohydrates: 74.2 g
- Protein: 28.1 g
- Fat: 21.0 g
* Note: preserving the quality of healthy fats. Butter and nut oils are sensitive to heat. When heated to high temperatures, their fats oxidize, which alters their nutritional qualities. It is therefore best to add them cold, after cooking, to preserve their benefits: the vitamin A in butter, with its antioxidant properties, and the omega-3s in nut oil, known for their anti-inflammatory action and their role in maintaining healthy tissue.
How to incorporate buckwheat into your daily diet
Buckwheat can easily be incorporated into your meals:
- As a substitute for rice: Use cooked buckwheat as a side dish to increase your protein intake.
- In various forms: Pancakes, noodles, muesli… the possibilities are endless.
- In savory or sweet dishes: Its slightly nutty flavor pairs beautifully with many ingredients.
A complete, digestible, and versatile food, buckwheat can be used in all types of cuisine. Try it for yourself and make it a lasting ally for your health.
In summary
Although buckwheat is a food with high nutritional value, it must be part of a comprehensive approach to muscle health. Combined with regular physical activity and sufficient protein intake, it provides real support in preventing and combating sarcopenia.
Our nutrition partner, Vivian Seulin, offers consultations at the Swiss Ortho Clinic in Pully, providing personalized guidance on achieving a balanced diet tailored to your needs and lifestyle.
