Unlocking the Power of Buckwheat: A Vegan Powerlifter's Guide to Phytates and Nutrition

Hello fellow vegan strength athletes! I'm Katya, a dedicated vegan powerlifter passionate about helping you achieve your best physique and strength gains on a plant-based diet. Today, I want to share an intriguing story about my father's innovation in food technology and delve into the often misunderstood topic of phytates, commonly referred to as "antinutrients." We'll explore what phytates are, why the term "antinutrients" is somewhat misleading, and how you can easily reduce phytates in your diet for optimal nutrition. Plus, I'll share a high-protein vegan recipe featuring buckwheat!

Dad's Revolutionary Machine for Buckwheat Preparation

Many years ago, in the USSR, my father attended a food technology college and wrote an impressive thesis on a machine he invented. This machine uses hot steam to cook buckwheat quickly, effectively evaporating phytates during the cooking process. Buckwheat was to be loaded from the top, and slid down the vibrating pipe against hot steam. As a result, grain was perfectly cooked all the way through quickly, while phytates escaped through the top openings of the machine together with hot air. Although my father moved on to work in the industry, his innovative idea was adopted by three of his peers from the same department who created an assembly line for cooking and pre-packaging buckwheat for easy consumption—just add water!

Understanding Phytates: Are They Really Antinutrients?

Phytates, or phytic acid, are naturally occurring compounds found in many plant foods. They are often labeled as "antinutrients" because they can bind minerals such as iron, calcium, and zinc, reducing their bioavailability in the body. However, this term can be misleading. Phytates also have health benefits, including antioxidant properties and potential roles in cancer prevention and blood sugar regulation .

Common Foods Rich in Phytates

Phytates are found in a variety of plant-based foods, including:

- **Legumes**: Beans, lentils, and peas (1-2.5% of dry weight)
- **Nuts and Seeds**: Almonds, walnuts, flaxseeds (1-5% of dry weight)
- **Whole Grains**: Wheat, oats, barley, and especially buckwheat (0.1-2.2% of dry weight)

The Dangers of Consuming Too Many Phytates

While phytates can impair mineral absorption, the risk of mineral deficiencies is relatively low for those consuming a well-balanced diet. However, for vegan athletes who require higher mineral intake to support muscle function and overall health, it's important to manage phytate consumption effectively.

How to Reduce Phytates in Your Diet

Reducing phytates in your diet can be simple with these methods:

- **Soaking**: Soak beans, grains, and seeds in water for several hours or overnight.
- **Sprouting**: Allow seeds and grains to germinate, which reduces phytate content.
- **Fermentation**: Use fermentation techniques, such as making sourdough bread, to break down phytates.
- **Cooking**: Boiling and steaming, especially using my father's innovative steam-cooking method, can significantly reduce phytates.

Let me share a high-protein vegan buckwheat pilaf recipe that's nutritious, spicy, and easy to prepare. This dish is perfect for vegan athletes looking to optimize their diet.

Spicy High-Protein Vegan Buckwheat Pilaf

Ingredients

- **Brown (not green) Buckwheat Groats** - 200 grams (1 cup)
- **Vegetable Broth or Water** - 480 ml (2 cups)
- **Chickpeas (cooked or canned, drained and rinsed)** - 240 grams (1.5 cups) or faux meat - for an even higher protein option. I usually use either Morningstar sausage links, or Sweet Earth sausages.
- **Red Bell Pepper (diced)** - 150 grams (1 medium pepper)
- **Carrot (diced)** - 120 grams (1 medium carrot)
- **Frozen Peas** - 150 grams (1 cup)
- **Onion (finely chopped)** - 150 grams (1 medium onion)
- **Garlic (minced)** - 15 grams (3 cloves)
- **Tomato Paste** - 60 grams (4 tablespoons)
- **Olive Oil** - 30 ml (2 tablespoons)
- **Cumin Powder** - 6 grams (2 teaspoons)
- **Coriander Powder** - 6 grams (2 teaspoons)
- **Paprika** - 6 grams (2 teaspoons)
- **Cayenne Pepper (adjust to taste)** - 2 grams (1/2 teaspoon)
- **Salt** - 5 grams (1 teaspoon, adjust to taste)
- **Black Pepper** - 2 grams (1/2 teaspoon, adjust to taste)
- **Fresh Parsley (chopped, for garnish)** - 30 grams (1/4 cup)
- **Lemon Juice** - 30 ml (2 tablespoons)

Instructions

1. **Prepare the Buckwheat:**
- Rinse the buckwheat groats under cold water.
- In a medium pot, bring the vegetable broth or water to a boil.
- Add the buckwheat groats, reduce the heat to low, cover, and simmer for about 15 minutes, or until the buckwheat is tender and the liquid is absorbed. Remove from heat and let it sit, covered, for an additional 5 minutes.

2. **Cook the Vegetables:**
- In a large skillet or wok, heat the olive oil over medium heat.
- Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 5 minutes.
- Add the diced carrot, red bell pepper and diced sausages (if using), and cook for another 5-7 minutes flipping the mix with the wooden spatula, until the vegetables start to soften and the sausages start brown on the bottom.

3. **Add Spices and Tomato Paste:**
- Stir in the cumin, coriander, paprika, and cayenne pepper. Cook for about 1 minute until fragrant.
- Add the tomato paste and mix well to coat the vegetables.

4. **Combine and Cook:**
- Add the cooked buckwheat, chickpeas, and frozen peas to the skillet. Stir well to combine all ingredients.
- Season with salt and black pepper to taste.
- Cook for another 5-7 minutes, stirring occasionally, until everything is heated through and well mixed.

5. **Finish and Serve:**
- Remove from heat and stir in the lemon juice.
- Garnish with chopped fresh parsley.
- Serve warm.

Nutritional Information with chick peas (Approximate per serving, makes 4 servings)

- **Calories:** 350
- **Protein:** 14g
- **Carbohydrates:** 55g
- **Fat:** 8g
- **Fiber:** 12g

Revised Nutritional Information with MorningStar sausages.

• Calories: 390
• Protein: 20g
• Carbohydrates: 57g
• Fat: 10g
• Fiber: 11g

Enjoy your nutritious, high-protein vegan buckwheat pilaf! This dish is not only packed with protein but also rich in vitamins and minerals, making it an excellent choice for a balanced vegan meal.

Reach Out for Personalized Nutrition Coaching

For more personalized advice and tailored nutrition plans, feel free to contact me. As a vegan powerlifter, I understand the unique challenges and needs of plant-based athletes. Let's work together to enhance your strength, physique, and overall health on a vegan diet!