Buckwheat vs Bulgur Wheat – Which is Healthier?

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Our Verdict

When comparing buckwheat to bulgur, we picked the buckwheat.

Why?

First, some things to know up front:

  • Bulgur wheat is a kind of cracked wheat product. As such, it contains wheat, and yes, gluten.
  • Buckwheat is not a wheat, nor even a grass, but a flowering plant. Buckwheat is as related to wheat as a lionfish is to a lion. It does not contain gluten.
  • Buckwheat can be purchased whole or hulled. We went with whole. If you go with hulled, the percentages of vitamins and minerals will be relatively higher, and/but this will be because you lost the fibrous husk, so they’ll be commensurately lower in fiber. If you were to go with hulled, we’d still pick it over bulgur wheat though, just for a different reason (as in that case, the vitamin and mineral contents would be more overwhelmingly in buckwheat’s favor, even though it’d have less fiber).

Ok, now that those things are covered…

Looking at the macronutrients, there’s not a lot between them, except that buckwheat has the much lower glycemic index (this is only the case if you got whole, not hulled—if you got hulled, the glycemic index would be about the same).

In terms of vitamins, buckwheat has more of vitamins B2, B5, B9, E, K, and choline, while bulgur wheat technically has more vitamin A, but the numbers are tiny; a cup of bulgur wheat will give you 0.12% of the RDA. So, an easy win (functionally: 5:0) for buckwheat.

When it comes to minerals, buckwheat has more copper, magnesium, potassium, and selenium, while bulgur wheat has more calcium and manganese. They’re equal on iron and phosphorus, making this a 4:2 win for buckwheat.

Adding up the categories makes this a clear win for buckwheat!

Want to learn more?

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  • To tackle gendered violence, we also need to look at drugs, trauma and mental health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    After several highly publicised alleged murders of women in Australia, the Albanese government this week pledged more than A$925 million over five years to address men’s violence towards women. This includes up to $5,000 to support those escaping violent relationships.

    However, to reduce and prevent gender-based and intimate partner violence we also need to address the root causes and contributors. These include alcohol and other drugs, trauma and mental health issues.

    Why is this crucial?

    The World Health Organization estimates 30% of women globally have experienced intimate partner violence, gender-based violence or both. In Australia, 27% of women have experienced intimate partner violence by a co-habiting partner; almost 40% of Australian children are exposed to domestic violence.

    By gender-based violence we mean violence or intentionally harmful behaviour directed at someone due to their gender. But intimate partner violence specifically refers to violence and abuse occurring between current (or former) romantic partners. Domestic violence can extend beyond intimate partners, to include other family members.

    These statistics highlight the urgent need to address not just the aftermath of such violence, but also its roots, including the experiences and behaviours of perpetrators.

    What’s the link with mental health, trauma and drugs?

    The relationships between mental illness, drug use, traumatic experiences and violence are complex.

    When we look specifically at the link between mental illness and violence, most people with mental illness will not become violent. But there is evidence people with serious mental illness can be more likely to become violent.

    The use of alcohol and other drugs also increases the risk of domestic violence, including intimate partner violence.

    About one in three intimate partner violence incidents involve alcohol. These are more likely to result in physical injury and hospitalisation. The risk of perpetrating violence is even higher for people with mental ill health who are also using alcohol or other drugs.

    It’s also important to consider traumatic experiences. Most people who experience trauma do not commit violent acts, but there are high rates of trauma among people who become violent.

    For example, experiences of childhood trauma (such as witnessing physical abuse) can increase the risk of perpetrating domestic violence as an adult.

    Small boy standing outside, eyes down, hands over ears
    Childhood trauma can leave its mark on adults years later. Roman Yanushevsky/Shutterstock

    Early traumatic experiences can affect the brain and body’s stress response, leading to heightened fear and perception of threat, and difficulty regulating emotions. This can result in aggressive responses when faced with conflict or stress.

    This response to stress increases the risk of alcohol and drug problems, developing PTSD (post-traumatic stress disorder), and increases the risk of perpetrating intimate partner violence.

    How can we address these overlapping issues?

    We can reduce intimate partner violence by addressing these overlapping issues and tackling the root causes and contributors.

    The early intervention and treatment of mental illness, trauma (including PTSD), and alcohol and other drug use, could help reduce violence. So extra investment for these are needed. We also need more investment to prevent mental health issues, and preventing alcohol and drug use disorders from developing in the first place.

    Female psychologist or counsellor talking with male patient
    Early intervention and treatment of mental illness, trauma and drug use is important. Okrasiuk/Shutterstock

    Preventing trauma from occuring and supporting those exposed is crucial to end what can often become a vicious cycle of intergenerational trauma and violence. Safe and supportive environments and relationships can protect children against mental health problems or further violence as they grow up and engage in their own intimate relationships.

    We also need to acknowledge the widespread impact of trauma and its effects on mental health, drug use and violence. This needs to be integrated into policies and practices to reduce re-traumatising individuals.

    How about programs for perpetrators?

    Most existing standard intervention programs for perpetrators do not consider the links between trauma, mental health and perpetrating intimate partner violence. Such programs tend to have little or mixed effects on the behaviour of perpetrators.

    But we could improve these programs with a coordinated approach including treating mental illness, drug use and trauma at the same time.

    Such “multicomponent” programs show promise in meaningfully reducing violent behaviour. However, we need more rigorous and large-scale evaluations of how well they work.

    What needs to happen next?

    Supporting victim-survivors and improving interventions for perpetrators are both needed. However, intervening once violence has occurred is arguably too late.

    We need to direct our efforts towards broader, holistic approaches to prevent and reduce intimate partner violence, including addressing the underlying contributors to violence we’ve outlined.

    We also need to look more widely at preventing intimate partner violence and gendered violence.

    We need developmentally appropriate education and skills-based programs for adolescents to prevent the emergence of unhealthy relationship patterns before they become established.

    We also need to address the social determinants of health that contribute to violence. This includes improving access to affordable housing, employment opportunities and accessible health-care support and treatment options.

    All these will be critical if we are to break the cycle of intimate partner violence and improve outcomes for victim-survivors.

    The National Sexual Assault, Family and Domestic Violence Counselling Line – 1800 RESPECT (1800 737 732) – is available 24 hours a day, seven days a week for any Australian who has experienced, or is at risk of, family and domestic violence and/or sexual assault.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14. In an emergency, call 000.

    Siobhan O’Dean, Postdoctoral Research Associate, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney; Lucinda Grummitt, Postdoctoral Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney, and Steph Kershaw, Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Just One Thing – by Dr. Michael Mosley

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This is a collection of easy-to-implement changes that have good science behind them to show how they can benefit us. Some things are obvious (e.g: drink water); others, less so (e.g: sing, to reduce inflammation).

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  • Sciatica Exercises & Home Treatment – by Dr. George Best

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Best is a doctor of chiropractic, but his work here is compelling. He starts by giving an overview of the relevant anatomy, and then the assorted possible causes of sciatica, before moving on to the treatments.

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    He also writes about preventing sciatica—which if you already have it, that doesn’t mean it’s too late; it just means, in that case do these things (along with the aforementioned exercises) to gradually reverse the harm done and get back to where you were pre-sciatica.

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    The style throughout is straight to the point, informative, and instructional. There is zero fluff or padding, and no sensationalization. There are diagrams and illustrative photos where appropriate.

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    In Tuesday’s newsletter, we asked you foryour opinion of telehealth for primary care consultations*, and got the above-depicted, below-described, set of responses:

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    • About 29% said “It means less waiting and more accessibility, while avoiding transmission of diseases”
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    *We specified that by “primary care” we mean the initial consultation with a non-specialist doctor, before receiving treatment or being referred to a specialist. By “telehealth” we mean by videocall or phonecall.

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    Because telehealth was barely a thing (statistically speaking) before the first stages of the COVID pandemic, compared to how it is now, most of the science for this is young, and a lot of the science simply hasn’t been done yet, and/or has not been published yet, because the process can take years.

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    ❝Data was found from a variety of emergency and non-emergency departments of primary, secondary, and specialised healthcare.

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    Convenience was rated high in every specialty examined. Satisfaction of clinicians was high throughout the specialities despite connection failure and concerns about confidentiality of information.❞

    Dr. Wiam Alashek et al.

    whereas…

    ❝Nonetheless, studies reported perception of increased barriers to accessing care and inequalities for vulnerable patients especially in older people❞

    Ibid.

    Source: Satisfaction with telemedicine use during COVID-19 pandemic in the UK: a systematic review

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    • We’re also therefore speaking (as statistics do) for the significant majority of people. However, if we happen to be (statistically speaking) an insignificant minority, well, that just sucks for us personally.

    *we did find some, but it wasn’t very helpful yet. For example:

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    While most oft-considered demographic groups reported comparable patient satisfaction (per racegender, and socioeconomic status, for example), there was one outlier variable, which was age (as we quoted from that first study above).

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    ❝Lower eHealth literacy is associated with more negative attitudes towards I/C technology in healthcare. This trend is consistent across diverse demographics and regions. ❞

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    Source: Meta-analysis: eHealth literacy and attitudes towards internet/computer technology

    There are things that can be done at an in-person consultation that can’t be done by telehealth: True or False?

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    A quick note first: if your doctor is using their sense of taste to diagnose you, please get a different doctor, because they should definitely not be doing that!

    Not in this century, anyway… Once upon a time, diabetes was diagnosed by urine-tasting (and yes, that was a fairly reliable method).

    However, nowadays indeed a doctor will use sightsoundtouch, and sometimes even smell.

    In a videocall we’re down to two of those senses (sight and sound), and in a phonecall, down to one (sound) and even that is hampered. Your doctor cannot, for example, use a stethoscope over the phone.

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    If you have a worrying lump, or an unhappy bodily discharge, or an unexplained mysterious pain? These things, more likely an in-person check-up is in order.

    Take care!

    Don’t Forget…

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  • 28-Day FAST Start Day-by-Day – by Gin Stephens

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We have previously reviewed Gin Stephens’ other book, “Fast. Feast. Repeat.”, so what’s so special about this one that it deserves reviewing too?

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  • Women Living Deliciously – by Florence Given

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    “Wouldst thou like to live deliciously?” as the line goes, and this book answers that, and how.

    While roundly aimed at women, as per the title, this book will be of benefit to anyone who finds that society has wanted to keep you small and contained, and that perhaps you were meant for better.

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    Don’t Forget…

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