Grains: Quinoa vs. Buckwheat vs. Barley

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Health Benefits of Quinoa, Buckwheat, & Barley

What do these three grains have in common? They are super rich in nutrients and super healthy. Let’s talk more about these nutritious grains and see what treasures are inside of them?

Our ancestors have used ancient grains for modern people – Quinoa, buckwheat, and barley for many thousands of years. They are still all-time favorites for people in today’s world as well.

Rich Sources of Proteins

Knowing that 20% of the human body is protein and that the body doesn’t store it, we have to get our proteins from our food daily. We used to think that the only good source of proteins come from animal sources. However, more and more studies show that vegetable protein sources (like quinoa and buckwheat, for example) are superior and have excellent health benefits. Meat has a connection to many diseases such as inflammatory problems, cardiovascular diseases, weight gain, infections, and even cancer.

The surprising fact is that vegetable protein sources, such as barley, quinoa, and buckwheat, improve the same health problems that meat creates. Regular consumption of these vegetable protein sources lowers cholesterol levels, lowers blood pressure levels, reduces body weight, and lowers the risk of cardiovascular diseases, digestive problems, diabetes, and cancer.

Whole Grains Equal Whole Nutrition

Many health problems have a connection to refined carbohydrates, such as white, processed flour, and its products. Food products can include white bread, pasta, pastry, cookies, and cereals. White flour is depleted of many proper nutrients and fiber than the whole grains have. Problems go even further. Recent studies reveal that decreased consumption of whole grains in the modern days is the leading dietary risk factor for many diseases in the USA. Whole grains can prevent heart diseases, diabetes, colon cancer, acne, asthma, and maintain excellent health.

Superior Nutrition

Whole quinoa, buckwheat, and barley are excellent sources of nutrients, such as minerals, vitamins, and so on. And you know what superior nutrition means? Excellent health.

A Load of Fibers

The three grains are full of healthy fibers, which are great for the intestines’ health, barley being the better “fiber” guy among these three.

Gluten-Free

People with gluten intolerance or Celiac Disease love the options of quinoa and buckwheat, as both of these are gluten-free. However, barley has gluten not making it an alternative for people wanting to avoid gluten.

Which Grain Ranks More Healthy?

Antioxidant Capacity

With an index of 620 DPPH/436 FRAP, buckwheat has the highest antioxidant power of these three grains. Barley comes second with 108 DPPH, and quinoa comes second with 58 DPPH/92 FRAP.

Proteins

Quinoa is on top here, being the most abundant source of vegetal protein.

Fibers

Barley and buckwheat are the richest in fibers.

Calcium

Quinoa is more abundant in calcium than the other two grains.

Cooking Time

Whole barley takes up to 60 minutes to prepare, while quinoa is ready in 10-15 minutes, just like buckwheat.

Breakdown of Grains

Quinoa

I know, I know, the plant has got a funny name “goosefoot” – but its seeds, called quinoa have fabulous nutritional qualities, is considered a superfood. Incas called it “the mother of all grains” and thought it sacred.

Although it’s not exactly a “grain,” not being in the grass family, surprisingly, quinoa is more related to beets and spinach. Originally from Ecuador, quinoa has been used for 6,000 years. Quinoa has a rich, nutty flavor and a crunchy texture that makes it very versatile as a food. It can be used as porridge, in salads, in soups and stews. Like buckwheat, and unlike barley, it is gluten-free.

100 grams of raw quinoa contains:

  • 21% carbs – A low glycemic index (which makes it ideal for diabetes)
  • Fiber (up to 90% of quinoa’s fiber is insoluble, meaning that it feeds the beneficial bacteria in the gut, lowering the risk of inflammation, colon problems, etc.)
  • 16% protein (higher than barley, but lower than buckwheat) – quinoa is an excellent source of complete protein that contains all essential amino acids that the body needs. Amino acids build proteins in our body that will build tissue.
  • 2 g fat (per 100 g quinoa)
  • Vitamins (B1, B2, B6, B9, E)
  • Minerals (manganese, magnesium, potassium, phosphorus, zinc, copper, iron, selenium)

Buckwheat

Buckwheat is related to rhubarb and sorrel. It comes from China and Asia, and although it contains the word “wheat” in its name, it has nothing to do with wheat. Due to its gluten-free, antioxidant, and nutrient-rich properties, as humble as it looks, it has become very famous and popular among vegetarians, vegans, gluten-intolerant persons, and people who want to eat healthily.

Pay attention here: buckwheat has the highest nutritional value among grains!

100 grams of buckwheat contains:

  • 343 calories
  • 13,3 g proteins – Lower than quinoa, but healthy and tasty. As a high-quality source of protein, it has all nine essential amino acids that our body doesn’t produce on its own and needs.
  • 71,5 g soluble carbs – Healthy types of carbs that maintain a healthy blood sugar level.
  • 10 g fibers – Think happy, healthy colon! Fibers slow down digestion, reduce appetite and blood sugar levels, and so buckwheat is excellent in weight loss management.
  • 3,4 g fats
  • Vitamins (B1, B2, B3, B6, B9, E, K) – Especially the B-complex vitamins are great for skin, hair, and nails, and they help metabolize fat, protein, and carbohydrates)
  • Minerals (calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium) – Are easily absorbed into the body.

Are you bored with the typical buckwheat dish? It means you never made delicious and healthy buckwheat muffins, waffles, pancakes, and bread. How about buckwheat soba noodles (think Asian salads and stir-fries)?

If quinoa is too expensive for your budget, know that buckwheat is an equally healthy, yet cheaper option.

Barley

One of the oldest grains in the world, barley is also one of the first cultivated grains, especially in Europe and Asia, known to humans for 10,000 years.

Barley is the King of Fiber among all grains. So if you’re looking for a fiber-rich food, you have found it! Barley helps you have regular intestinal movements, decreases the risk of colon cancer and hemorrhoids, and is a good friend with the good bacteria in the intestines. It lowers cholesterol levels, prevents heart diseases, reduces blood sugar levels, and prevents osteoporosis in post-menopausal women due to its high mineral constituents.

100 grams of barley, hulled, contains:

  • 352 calories
  • 17 g fiber
  • 78 g carbs
  • 10 g protein
  • Vitamins (A, B1, B2, B3, B6, B9, C)
  • Minerals (iron, magnesium, phosphorus, zinc, potassium)
  • 1 g fats

The famous barley water, an ancient remedy drink for good health found in many cultures throughout the world (Greece, Spain, Britain, Asia) also has health benefits, including detoxification, urinary tract infection, digestion, weight loss, regulate cholesterol levels.

Which Grain is the Best?

All these three super grains (let’s call them all grains) have a fantastic nutritional value and many health benefits. They are all winners to us!

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