Women in Their 50s Should Eat Buckwheat Bread

The best bread for women is determined by their hormonal needs. For this reason, buckwheat bread is the best option for women over 50.

For women, reaching the age of 50 represents a hormonal change that impacts the quality of life, especially because menopause at this stage can increase the risk of excess weight, obesity, and metabolic and cardiovascular diseases. That’s why, when reaching 50, it’s crucial to make adjustments in the diet, incorporating foods that benefit health. Bread is one of the foods that women try to be careful about. However, buckwheat bread is a great option for women who are going through the process of menopause.

In this article, we’ll explore the changes a woman experiences when she reaches this age and how buckwheat bread becomes an ally during menopause and in regard to weight control. Plus, we’ll provide you with a delicious recipe to prepare it at home and show you which foods are ideal to eat it with.

What happens in women’s bodies after the age of 50?

For most women, age 50 marks a time when there’s a significant drop in estrogen levels. This change has an impact on the body, as hormonal fluctuations during menopause contribute to fat accumulation, especially in the abdominal area.

In fact, this process can begin up to three years before menopause. As mentioned in the journal Menopause Review, the decrease in estrogen levels leads to a reduction in the activity of an enzyme called lipoprotein lipase, which is responsible for breaking down fat.

Excess weight is accompanied by other health risks, such as insulin resistance, type 2 diabetes, hypertension, changes in the blood lipid profile, and reflux, among others.

The work of MacCarthy and Raval, published in the Journal of Neuroinflammation, describes an inflammatory process associated with subsequent neurodegenerative diseases. In turn, a publication in the Iranian Journal of Public Health emphasizes the loss of muscle mass and bone mass in menopausal women.

Therefore, adopting good habits with the goal of losing weight and maintaining health is a crucial part of management for women in their 50s. Some recommendations include increasing the intake of foods with a low glycemic index (whose sugars are absorbed slowly), as well as prioritizing fiber and foods with anti-inflammatory properties.

Buckwheat bread is recommended for 50-year-old women to cope with menopausal changes

To understand how buckwheat bread can help women in their fifties, we must begin by getting to know the qualities of the raw material. It’s interesting to point out that despite, being named “buckwheat”, it’s not related to real wheat.

However, due to its nutritional composition, it shares similarities with cereals. That’s why it’s known as a pseudocereal with a considerable starch content, similar to that of other grasses. However, it stands out for some nutrients that are advantageous for menopause, which we’ll describe below.

Its carbohydrates have a low glycemic index

The glycemic index (GI) measures the speed with which a food increases blood sugar after eating it. In the case of buckwheat, its value is between low and medium, which is considered adequate for recommended diets during menopause.

At the same time, a study in the Journal of Nutritional Science and Vitaminology reveals that some sugars in buckwheat (D-chiroinositol and phagopyritol), are able to control the increase in blood sugar.

It adds fiber to your diet

Buckwheat bread can be considered a food with valuable fiber intake, as it helps to increase this nutrient in the diet. According to the United States Department of Agriculture (USDA) nutritional table, buckwheat flour, which is used to prepare bread, contains 11% total dietary fiber.

The International Journal of Engineering Research and Technology (IJERT) reports fiber values for breads fortified with up to 20% buckwheat flour. A 100-gram serving of bread can reach up to 3% fiber.

In addition, buckwheat also contains resistant starch, a complex carbohydrate that’s not digested like normal starch. Therefore, it’s considered a type of fiber, which is only fermented by bacteria in the colon to produce substances that regulate intestinal health. Also, eating more fiber contributes to satiety, appetite control, and blood cholesterol regulation.

Buckwheat provides protein to regulate muscle loss

According to USDA nutritional values, buckwheat flour provides almost 9% of total protein. Its amino acid profile is balanced and abundant in the essential ones, which are lysine, tryptophan, threonine, and those containing sulfur. This may promote the synthesis or repair of muscle tissue that tends to be lost with menopause.

When the body retains muscle mass, more calories are burned at rest, which contributes to weight control. On the other hand, when muscle mass is lost, more calories are stored as fat. Buckwheat bread is recommended for women in their 50s as it provides extra protein in the diet, thus contributing to weight regulation.

At the same time, buckwheat bread lacks gluten, a protein that predominates in wheat and other cereals and is related to allergic processes and digestive intolerance.

It contains antioxidants

Some studies claim that menopause creates a state that favors the oxidation of the body. Constant oxidative stress can increase the risk of certain diseases. For that reason, antioxidant foods should be incorporated into the diet.

Buckwheat bread provides some elements that can inhibit oxidative stress and increase the ability to fight free radicals.

Buckwheat bread provides minerals that support bone health

Buckwheat flour is up to 2 times higher in minerals than refined wheat flour. For example, according to USDA data, the magnesium value is 167 milligrams per 100 grams of flour. This contributes to reducing the risk of fractures and osteoporosis. Other minerals to highlight in buckwheat flour are zinc, iron, and phosphorus.

How to prepare buckwheat bread?

Here’s an easy recipe for you to turn on your oven and prepare this delicious bread. It’ll help you enrich your diet to cope with menopausal changes. As it’s gluten-free, help yourself with the addition of gums (xantham, agar-agar, or guar gum) to give more fluffiness to the dough.

You’ll enjoy making it, and eating it even more!

Ingredients:

• 1 teaspoon salt
• 1 teaspoon sugar
• 1 sachet of baker’s yeast
• 2 tablespoons of olive oil
• 12 ounces of warm filtered water
• 10.5 ounces of buckwheat flour
• 1 teaspoon of psyllium (added to the water)
• 1 teaspoon of xanthan gum diluted in 1 ounce of water
• 2 ounces of seed mix (pumpkin, walnuts, hemp, flax, chia)

Preparation:

• Heat the water to a maximum temperature of 100 degrees Fahrenheit, then add the teaspoon of psyllium. This will give it a whole wheat bread flavor.
• Add the yeast and sugar, mix, and let it stand for a few minutes. After a short time, you’ll notice foam forming, which indicates that the yeast is ready to do its job.
• In a large bowl, add the buckwheat flour and salt. Mix until everything is well integrated.
• Now it’s time to add the yeast, olive oil, and xanthan gum and start kneading until it feels soft, fluffy, and elastic.
• If you feel it’s too sticky, add more buckwheat flour and continue kneading.
• Once the dough is ready, cover the entire container with a clean, damp cloth. Let it rest for one hour or until the dough doubles in volume.
• Meanwhile, preheat the oven to 350 degrees Fahrenheit and beat the dough to remove some of the air.
• Mold it into the shape you want and let it rest for 20 minutes.
• Place the seed mix on the top of the loaves.
• Bake in the oven for 35 to 40 minutes or until golden brown.
• Allow to cool before slicing and serving.

What to accompany buckwheat bread with?

To maintain the benefits of buckwheat bread, especially during menopause, accompany it with other low-calorie ingredients that provide protein, fiber, healthy fats, and antioxidants. Here’s a list of side dishes to get your imagination going. You can also consult with your nutritionist to help you choose.

• Dried tomatoes and ricotta
• Hummus and sautéed vegetables
• Cottage cheese, tomato, and avocado
• Turkey, lettuce, avocado, and tomato
• Tomato with basil aioli and roasted garlic
• Cream cheese, yogurt, and sliced cucumber
• Chickpea, tomato, and red onion salad
• Turkey breast, cherry tomatoes, and romaine lettuce
• Red bell pepper and eggplant cream in olive oil

You can vary between sandwiches with low-fat cheeses, lean meats, vegetables, and legumes. You can also use it as a spread or as a side dish for breakfast or dinner. Even toasted in pieces for salads, it’s delicious and nutritious.

Include it in your diet!

There are several foods to consider when adapting the diet during menopause in women; however, one of great value is buckwheat bread.

This bread allows you to incorporate non-digestible carbohydrates, such as fiber and resistant starch, which are low-glycemic carbohydrates. In addition, it contains high-quality proteins that contribute to the recovery of muscle mass, antioxidants, and essential minerals to maintain bone health.

An additional advantage is that this bread is easy to prepare and can be included as a side dish in various preparations. Take advantage of its benefits and enjoy a balanced diet during menopause!