Buckwheat Health Benefits: Nutrition, Side Effects

The buckwheat is a seed even though it has "wheat" in its name. It is also sometimes referred to as "pseudo-grain".

It belongs to a food group which is commonly referred to a s pseudo cereals. Buckwheat doesn't grow on grass, however it can be eaten in the same ways as cereal grains.

What is Buckwheat?

Buckwheat seeds are comparatively small and triangular in shape, ranging about 3-4 millimetres in length and width. It has an earthy and nutty flavour and a unique smell often described as musty or slightly sour.

Buckwheat is mostly used as breakfast cereal or is processed into flour to make a collection of backery products like cookies, bread, pancakes, soba noodles or snacks. Buckwheat can also be found as ingredient in honey, tea, tarhana and sprout dishes.

There are two major types of buckwheat, tartary buckwheat (fagopyrum tartaricum) and common buckwheat (fagopyrum esculentum). The difference between these two types of buckwheat lies in how they are cultivated and the climates they thrive in.

Buckwheat is a gluten-free seed that has been commonly consumed across Asia and Eastern Europe for generations. Although its name includes wheat in it, but it is neither wheat nor a grain. It comes from the buckwheat plant, which is a broadleaf plant rather than a grass. It is rich in nutrients and excellent choice for individuals who need to steer clear of gluten.

The buckwheat plant comes from the polygonaceae family. It grows best in cooler climates with well-drained soil. It grows within 10–12 weeks—which makes it a common rotation crop that helps restore soil health naturally. Farmers also value the buckwheat plant for attracting pollinators such as bees and enhancing biodiversity in the ecosystem.

Buckwheat in hindi refers to as kuttu. It holds special place in Indian cultural, especially during fasting seasons such Navratri. It is usually used to prepare rotis, puris, and pakoras that are allowed during vrat (fasting) days.

Nutrition Facts of Buckwheat (per 1 cup roasted, cooked groats):

155 calories
5.7g protein
33g carbohydrates
4.5g fibre
1g total fat
1.5g sugar
148mg potassium
118mg phosphorus
86mg magnesium

Buckwheat is rich in nutrients and antioxidants and that's why many people consider it as superfood. It is also good source of magnesium, manganese, iron, phosphorous and copper.

Many antioxidants in buckwheat like rutin may improve inflammation, blood pressure and blood lipids. D-chiro-inositol is a soluble carbohydrate that may assist in managing blood sugar levels, and there is no alternative food as rich in this plant compound as buckwheat.

Buckwheat Nutritional Value & Bioactive Compounds

The buckwheat nutritional value is also influenced by its bioactive plant compounds like tannins, catechins, and fagopyritols- elements rarely found in common grains. These compounds help control blood sugar levels, improve liver function, and regulate metabolism.

In terms of buckwheat nutrition, it is the excellent source of plant-based protein with all eight essential amino acids, making it a complete protein food. Additionally, the buckwheat nutritional value also contains significant levels of B vitamins, especially niacin (B3), which plays an important role in energy production and brain function.

Health Benefits of Buckwheat

Individuals associate buckwheat health benefits with its high fibre and antioxidant content, but there is more to it. Research suggests that individuals who consume it daily may lessen “bad” LDL cholesterol and increase HDL (good) cholesterol, which can help them in preventing atherosclerosis and stroke. Another essential aspect of buckwheat health benefits is its ability to support liver detoxification.

Key Health Benefits of Buckwheat are as follows:

Antioxidants

Buckwheat has more antioxidants than many other cereals like wheat, rye, oats, and barley. It has an array of compounds that can contribute to high antioxidant activity. The important one is rutin, a polyphenol that can lower the risk of cancer and inflammation.

Inflammation is a natural bodily response to chemical irritation, tissue injury and disease. One more crucial antioxidant compound is quercetin, which can minimise the possibility of heart disease and cancer.

Buckwheat honey escalates antioxidant activity when added to water or black tea. Tartan buckwheat has more concentration of antioxidants compared to common buckwheat.

Gluten-free

Buckwheat is originally gluten-free, making it appropriate for those with coeliac disease. They are minimal in prolamins and glutenins, which are the important components of gluten.

Coeliac disease is more familiarly known as gluten intolerance. It can occur at any age; at present, the only way to deal with coeliac disease is lifelong adherence to a gluten-free diet.

Heart Health

Buckwheat promotes heart health through heart-healthy compounds like rutin, which may help reduce heart disease risk by stopping the formation of blood clots, decreasing inflammation, and lowering blood pressure.

Digestive Health

Buckwheat is rich in fibre, which helps to maintain a healthy digestive system. Also, it improves bowel movement, making it more regular. It can also assist in preventing constipation and other digestive problems.

It has been recommended that buckwheat and buckwheat-enriched products (roasted groats, wheat bread, sprouts) can have beneficial effects on problems associated with inflammatory bowel diseases.

Diabetes

Buckwheat possess a type of carbohydrate called resistant starch,which can assist in lower blood sugar levels and increase insulin sensitivity. This makes it a great choice for people with diabetes or those at risk developing the condition.

Daily intake of Tartary buckwheat for cholesterol management and buckwheat for weight loss is beneficial for those with type 2 diabetes.

Weight Management

Buckwheat protein is an abundant source of complex carbohydrates, which are slowly digested and give you a consistent source of energy for the whole day. Buckwheat seeds are rich in soluble fibre, which attracts water and slows down digestion, helping keep you full for longer.

Additionally, buckwheat for weight loss is a healthy option to fight obesity. Tartary buckwheat has been proven effective in reducing body weight.

Side Effects of Buckwheat

Although buckwheat offers several health benefits and is rich in nutrition, it is essential to understand its potential side effects:

Allergic Reactions: Buckwheat when consumed in larger quantities can cause allergic reactions. Symptoms may include skin rashes, difficulty breathing, or even anaphylaxis in severe cases. However, this situation occurs only in some people.

Digestive Discomfort: Other buckwheat side effects include bloating or digestive discomfort if consumed in excessive amounts, especially for people not used to a high-fibre diet. It is advised that individuals with oxalate sensitivity or kidney issues should consult a healthcare provider before adding buckwheat daiy to their meals, as buckwheat side effects may exacerbate certain conditions due to its moderate oxalate content.

Buckwheat Recipes

Buckwheat pancakes

Ingredients

150g buckwheat flour
150g plain flour
2 tbsp caster sugar
1 tsp bicarbonate of soda
1 tsp baking powder
400ml buttermilk
50g butter, melted
2 large eggs
Vegetable oil for frying

Method

Mix the buckwheat flour, plain flour, sugar, baking powder, ½ tsp salt, and bicarbonate of soda in a large bowl. Combine the eggs, melted butter, and buttermilk in a jug and whisk to combine.
Stir the wet ingredients slowly into the dry ingredients until mixed to make a thick batter.
Heat a large non-stick pan over medium heat and brush with a layer of vegetable oil.
Add some heaped tablespoons of the mixture into pan and form into a circle. If your pan is big enough, you can do two to three at a time; just don't overcrowd the pan, too.
Once the edges are set and bubbles emerge on the surface (around 2-3 mins), flip and cook for 2 mins.
The pancakes must be a deep golden brown on both sides. Move it to a warm oven, keep it on low and repeat the process until the batter is all used.

Buckwheat Khichdi

Ingredients

1 cup buckwheat groats (kuttu)
2 tablespoon peanuts – raw
1 tablespoon Ghee or one tablespoon peanut oil
½ teaspoon cumin seeds
1 green chilli – chopped or one teaspoon chopped
2 potatoes medium-sized, chopped into small cubes
473.18 ml water or add as needed
lemon juice as required, optional
1 teaspoon raw sugar or regular sugar, add as required
rock salt – edible and food grade, add as required (sendha namak )
½ inch ginger – finely chopped
1 to 2 tablespoons chopped coriander leaves

Method

Roast peanuts in a frying pan or tawa until they are crunchy and golden. Allow them to cool.
Crush them into a coarse powder using a mortar pestle or a coffee grinder. Set aside the powdered peanuts.
Wash the buckwheat thoroughly after picking it up and keep it aside.
In a pan or pot, heat ghee or oil. Add cumin and saute on low heat until they start crackling.
Next, add green chilli and ginger, and saute for a few seconds.
Toss in the potato cubes and saute for two to three minutes on medium heat, stirring frequently until the potatoes turn crisp at the edges. Chopping the potatoes into smaller cubes is recommended for faster cooking.
Add the ground peanuts and saute for half a minute. Then, add the rinsed buckwheat. Mix well and saute for one to two minutes on low to medium-low heat.
Pour in water, sugar, and edible rock salt. Stir thoroughly.
Cover the pan with a lid and let the buckwheat khichdi simmer on low to medium-low heat.
Continue cooking until all the water is absorbed and the buckwheat is soft and well-cooked. Check occasionally while simmering to ensure the water hasn't dried up.
If the water seems insufficient and the buckwheat is only half-cooked, add some water as needed and gently stir. Cover and cook further.
Finally, add coriander leaves and stir.
Serve the buckwheat khichdi hot or warm, optionally drizzled with lemon juice.

Conclusion

Buckwheat has numerous health benefits and there are many creative ways to include buckwheat into your diet. Buckwheat is filled with nutrients like protein, fibre, healthy carbs, calcium and iron. Furthermore, it improves digestion and makes an great option for people with gluten allergies.