Buckwheat: What It Is, Health Benefits, Suitable for Celiacs

Javier Colomer 7 min. of reading Plants Leave a comment

People who are gluten intolerant might find it tricky to put together their diet since there are certain foods they need to avoid. Luckily, they can enjoy benefits from other foods with similar traits but without this allergen. Today, we’re introducing an alternative to wheat, one of the main sources of gluten: Buckwheat.

What is Buckwheat?

Buckwheat or Alforfón (Fagopyrum Esculentum) is a pseudocereal, specifically a type of seed but used like a grain or cereal. It’s packed with nutrients, and actually has more fiber than oats. Plus, it offers a bunch of health benefits as we’ll see next.

It tastes great, is easy to cook with, and can be one of the healthiest foods

Buckwheat is native to central and northern Asia, harvested just like cereals. This plant is also grown to extract its flavonoids for medicinal purposes

If you want to enjoy some of the best Gluten-Free Recipes, click here

Properties of Buckwheat

Nutritional Value

Nutritional Information of Buckwheat per 100g

Fiber

Buckwheat stands out for its high fiber content, making it a food with a strong satiating effect. It contains a proportion of here, which can improve colon health and feed the gut flora.

This fiber content also helps keep this food’s glycemic index (GI) low, making it an excellent carb choice

You can make tons of recipes with buckwheat flour

Vitamins and Minerals

Buckwheat contains higher levels, plus better bioavailability, of zinc, copper, manganese, and potassium than other cereal grains. Potassium helps regulate cellular and tissue water balance, zinc supports the immune system, copper aids red blood cell production, and manganese keeps bones healthy.

It also contains B vitamins like thiamine (0.101mg 9.4% NRV*), riboflavin (0.425mg 30% NRV), niacin (7mg 43.7% NRV), pantothenic acid (1.2mg 20% NRV), and folate (30mcg 15% NRV)

*NRV (Nutrient Reference Values) established by Regulation (EU) 1169/2011 of 25 October 2011.

Proteins

Buckwheat is one of the plant kingdom foods with the highest biological value proteins. It has more protein than rice, wheat, millet, or corn, and is rich in the essential amino acid lysine, which most cereals lack.

So, pairing buckwheat with other plant protein sources like beans or whole grains will boost your daily amino acid profile, which is super important for vegans.

If you want to know How to Identify Gluten Intolerance, click here

Is Buckwheat Suitable for Celiacs?

The answer is yes. Buckwheat can be eaten by people who are gluten intolerant or sensitive to this allergen. Despite its name, it’s not related to wheat. It’s not a grain, it’s a seed. It’s a culinary option for those who sometimes have limited food choices.

With buckwheat or alforfón, you can make all kinds of recipes like breads, pizza bases, pasta…

Buckwheat noodles are a very common recipe among celiacs

Is There Bread for Celiacs? Click here and find out

What Are the Benefits of Buckwheat?

Regulating blood glucose

Keeping blood sugar levels high can lead to serious disorders and chronic diseases, like type II diabetes. So, regulating and controlling blood glucose with foods that don’t cause sharp spikes can really help maintain good health.

Buckwheat, being an excellent fiber source, causes a gradual insulin release

Improving insulin sensitivity

Buckwheat contains a compound called d-chiro-inositol, a form of inositol (part of the B vitamin group). It’s often used to treat polycystic ovary syndrome, and regarding glucose management, it can improve insulin sensitivity.

So, it could be a great ally for weight control and maintenance

Cardiovascular health

Buckwheat contains a range of phytonutrients(natural chemical compounds) like lignans, which reduce inflammation, improve blood pressure and flow, strengthen vessels and capillaries, and help prevent clot formation.

Antioxidant properties

Thanks to flavonoids like rutin and quercetin. It also has antioxidants like vitamin E, glutathione, phytic acid, and phenolic acids, which have anti-inflammatory, anticancer, and anti-glycation (slowing cell aging) effects. These elements help neutralize harmful free radicals at the cellular oxidative level.

Swapping regular bread for buckwheat flour bread can give your health a boost and support a healthier diet

Antioxidants, including flavonoids like oligomeric proanthocyanidins, are found in buckwheat seeds and also in buckwheat flour

Cholesterol control

Buckwheat has properties that reduce plasma levels of myeloperoxidase (MPO), a protein that can indicate cardiovascular risk since it may cause artery inflammation.

Eating buckwheat cookies, besides being delicious, can have amazing effects on heart health

In fact, a study showed that eating buckwheat cookies led to favorable changes in several health markers, like reduced MPO and less airway inflammation

Buckwheat Pancakes Recipe

You can get buckwheat as flour, grains (toasted or raw), flakes, pasta, and noodles. Here’s a quick and easy recipe using the flour. Pancakes are a super simple way to enjoy buckwheat’s benefits.

This recipe is vegetarian-friendly and a great idea to start the day or as a snack

A perfect breakfast!

Ingredients

75g buckwheat or alforfón flour
3 eggs
Cinnamon
Vanilla extract

Preparation

In a blender, add the eggs, flour, sprinkle cinnamon, and pour in the vanilla extract. Blend until you get a smooth batter.
In a non-stick pan, add a bit of olive oil (wipe off the excess with a paper towel), and pour the batter to cook the pancakes.

If you want more pancake recipes and ideas, check out our article with over 30 Oat and Egg White Pancake Recipes here, where you can swap oat flour for buckwheat flour in gluten-free or vegan-friendly recipes.