Table of ContentsView AllTable of ContentsNutrition ProfileHealth BenefitsWho Should Avoid It?How to Cook It
Table of ContentsView All
View All
Table of Contents
Nutrition Profile
Health Benefits
Who Should Avoid It?
How to Cook It
Despite its name, buckwheat isn’t a wheat or even agrain. Buckwheat is a seed that’s harvested from a flowering plant.It belongs to a group of foods calledpseudocereals, which are eaten as cereal grains but don’t grow on grass.Other types of pseudocereals arequinoaandamaranth.
Buckwheat is found in many food products, such as flour, noodles, and breakfast cereals. It has a nutty, earthy taste and a soft texture.
It contains fiber, protein, antioxidants, magnesium, and other nutrients. When added to a balanced diet, buckwheat can provide health benefits, such as improving heart and gut health and regulating blood sugar levels.
This article discusses the nutritional profile of buckwheat, the potential benefits of eating the seed, and how to prepare it.
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Buckwheat Nutrition Profile
Buckwheat is richer in minerals and antioxidants than other cereals, such as rice and oatmeal. It also has more protein.One cup of roasted buckwheat groats contains the following:
What Are Groats?Groats are buckwheat kernels.They are sold raw or roasted.
What Are Groats?
Groats are buckwheat kernels.They are sold raw or roasted.
Buckwheat is also rich in uniqueantioxidants, such asrutinandquercetin.Antioxidants help tone down the effects of harmful free radicals in your body.
Additionally, buckwheat containsresistant starches, a type of starch that can pass through the digestive tract without being digested. Some research suggests resistant starches provide specific health benefits, such as loweringblood sugar levelsafter eating.
Buckwheat Health Benefits
Buckwheat is high in protein, which could help you feel full longer. Including buckwheat in your diet may help with weight management.The additional nutrients in buckwheat can also provide a few key health benefits.
Boosts Heart Health
Improves Colon and Gut Health
Thefiberin buckwheat can help move food through your digestive tract. Fiber is also known to boost good bacteria in the gut and generally is beneficial forcolonhealth.Buckwheat also contains niacin (a B vitamin) that may help promote digestive health.
Buckwheat and GlutenBuckwheat is a gluten-free food and a good option for people with a wheat allergy orglutensensitivity.
Buckwheat and Gluten
Buckwheat is a gluten-free food and a good option for people with a wheat allergy orglutensensitivity.
Regulates Blood Sugar Levels
Buckwheat has been shown to prevent high blood sugar (hyperglycemia). Over time, elevated blood sugar levels can lead totype 2 diabetes. Some animal research has also suggested that extracts in buckwheat may prevent or delay the body’s digestion of sugar.However, more research on humans is needed.
Types of BuckwheatThe two main types of buckwheat grown for food are:Common buckwheat (fagopyrum esculentum)Tartary buckwheat (fagopyrum tartaricum)Typically, Tartary buckwheat contains more nutrients than common buckwheat.
Types of Buckwheat
The two main types of buckwheat grown for food are:Common buckwheat (fagopyrum esculentum)Tartary buckwheat (fagopyrum tartaricum)Typically, Tartary buckwheat contains more nutrients than common buckwheat.
The two main types of buckwheat grown for food are:
Typically, Tartary buckwheat contains more nutrients than common buckwheat.
Should Anyone Avoid Buckwheat?
Buckwheat is generally considered a safe food to eat. Although rare, some people with a buckwheat allergy may react to it. They can develop symptoms likehives, skin rashes, digestive issues, or swelling.
If you have food allergies or other dietary restrictions, talking to a healthcare provider before introducing a new food is a good idea.
Where is Buckwheat Grown?Buckwheat is native to southwest Asia. It’s grown in Russia, China, the northern United States, Japan, the Korean peninsula, Europe, Canada, and other countries.
Where is Buckwheat Grown?
Buckwheat is native to southwest Asia. It’s grown in Russia, China, the northern United States, Japan, the Korean peninsula, Europe, Canada, and other countries.
How to Cook Buckwheat
You can buy buckwheat groats raw or roasted.It’s a good idea to soak and drain the raw groats first to make them easier to digest. Then, you can toast raw kernels in a skillet and add them to side or main dishes. Or, you can boil them in water.
Roasted groats can be cooked just like rice.Easy ways to add buckwheat to your diet include:
Summary
Buckwheat is a seed that can provide health advantages when added to a well-balanced diet. It contains fiber, protein, antioxidants, minerals, and other nutrients. Buckwheat’s health benefits include improving heart and gut health, helping with weight management, and regulating blood sugar levels.
You can use buckwheat in various ways, including adding it to cereal, salads, soups, and main dishes. While buckwheat is safe for most people, you should ask a healthcare provider if you’re prone to food allergies or have other dietary restrictions.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Oldways Whole Grains Council.Buckwheat - December grain of the month.
Sofi SA, Ahmed N, Farooq A, et al.Nutritional and bioactive characteristics of buckwheat, and its potential for developing gluten‐free products: An updated overview.Food Sci Nutr. 2022;11(5):2256-2276.doi: 10.1002/fsn3.3166.
Harvard Health Publishing.Grain of the month: buckwheat.
U.S. Department of Agriculture.Buckwheat groats, roasted, cooked.
Maziarz MP, Preisendanz S, Juma S, et al.Resistant starch lowers postprandial glucose and leptin in overweight adults consuming a moderate-to-high-fat diet: a randomized-controlled trial.Nutr J. 2017;16:14. doi: 10.1186/s12937-017-0235-8
American Heart Association.Whole grains, refined grains, and dietary fiber.
Makki K, Deehan EC, Walter J, Bäckhed F.The impact of dietary fiber on gut microbiota in host health and disease.Cell Host & Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012
Mount Sinai.Vitamin b3 (niacin).
Beyond Celiac.Is buckwheat gluten-free?.
Hosaka T, Nii Y, Tomotake H, et al.Extracts of common buckwheat bran prevent sucrose digestion.J Nutr Sci Vitaminol (Tokyo). 2011;57(6):441-445. doi:10.3177/jnsv.57.441
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