Buckwheat, a gluten-free cereal, is well-known for its health benefits. It is small but powerful: it is plant-powered, high in nutrients, and easy to digest. Buckwheat’s controversial name is often misunderstood. Many don’t understand what it is or how it’s used.
Are you among those people? Then you’ve found the right place. We will explain what buckwheat looks like, how it’s used, and why it is one of the best fuels you can use.
Buckwheat does not contain wheat.
Buckwheat, contrary to its name, is not a wheat product. Because it’s a seed, not a grain, it is safe for people with gluten intolerances, allergies, or celiac disease.
The triangular groats made from buckwheat, similar to chia, quinoa and amaranth, is considered a “pseudocereal”. Pseudocereals, which are not-grass plants, can be used in the same way as cereals and grains. You can buy whole buckwheat groats, either toasted or raw, or as flour.
What is the taste of buckwheat?
Buckwheat’s robust, earthy, and nutty flavour pairs well with dried fruits, dark spices, nuts, and earth vegetables. Although it has a stronger flavour than wheat and rice, it has texture and consistency.
Toasting is another option. Raw buckwheat is milder than its roasted counterpart. This helps to add more depth to this versatile seed.
How to Use Buckwheat
Buckwheat is a common ingredient in raw foods and gluten-free diets. Buckwheat can be used in almost every dish, sweet or savoury. Buckwheat can be cooked the same way as any other wheat grain by following the same cooking techniques.
Buckwheat grains are often substituted for other carbs like rice, couscous and potatoes. Buckwheat can also be ground into flour, as mentioned above. Buckwheat flour is a popular pantry staple that can be used in place of regular flour or as an addition to it in baked goods, quick loaves of bread, and pancakes. Whole buckwheat grains are easy to digest, unlike many other grains. These groats make great additions to granola and are a wonderful salad topping.
Buckwheat can also be found in many traditional dishes. It is the star of Japanese soba noodles and traditional Jewish Kasha, Japanese dumplings and Dutch pancakes, and many varieties of French Crepes.
Buckwheat has many health benefits.
Due to its health benefits, buckwheat is making its way into more and greater shopping carts. But is it worth the hype?
Absolutely! Yes! Buckwheat can be considered a functional food. This means it offers health benefits that go beyond basic nutrition. It has been shown to improve health and lower the risk of certain illnesses.
Buckwheat is a nutritious food that provides key nutrients and vitamins, including calcium, magnesium, potassium and phosphorus. Quercetin and rutin are two of the many health-promoting phytonutrients found in buckwheat. These nutrients are part of the long list of health benefits that buckwheat offers. Here are a few examples:
Buckwheat is a complete source of protein.
Buckwheat is one of the few plant-based sources of complete protein. It contains all nine essential amino acids in balanced amounts. For a plant-based source of protein, look no further!
Stabilizes Blood Sugar
Research has shown that buckwheat can stabilize blood sugar levels and reduce developing type 2 diabetes. Buckwheat’s high levels of resistant starch lower the glycemic response (GI= 34.7). This allows carbohydrates to be slowly absorbed into the bloodstream. It provides steady energy and prevents insulin spikes.
Anti-inflammatory
Buckwheat is rich in phytochemicals like rutin, quercetin, and rutin. These chemicals have antioxidant properties and help reduce inflammation. These chemicals help protect cells from free radicals and reduce inflammation, which can lead to chronic diseases such as cancer.
Heart Health
Numerous studies have shown that buckwheat can stabilize blood pressure, support healthy blood cholesterol levels and blood flow. These are all important in maintaining a healthy heart and reducing your risk of developing heart disease.
Buckwheat contributes to Gut Health (… as well as mental health!
Whole buckwheat is rich in insoluble fibre and resistant starch. Prebiotic properties mean it feeds good bacteria. Buckwheat is an excellent choice for people suffering from functional gut disorders such as IBS because it has low FODMAPs.
Fibres in your diet are vital for maintaining healthy digestive health and good gut bacteria. Emerging research has shown that fibre benefits go beyond gut health. Fibre can also help to nurture your mind.
All in all…
Buckwheat does more than meet your basic nutritional needs. Research has shown that buckwheat is more than just a source of essential nutrients, minerals, and fibre. It can also prevent insulin spikes and reduce inflammation while improving heart and gut health.
It’s also easy to incorporate into your diet, and you can even make it into a meal! We might be biased, but Holy Crap Cereals are our favourite buckwheat-containing products.
Holy Crap cereals promote healthy digestion and happy minds. These gluten-free cereals contain three main ingredients: chia seeds and buckwheat. These gluten-free recipes with Holy Crap cereal will help you experience the health benefits of buckwheat.
Two Ingredient Crackers
Mega Berry Homemade Jam
Ultimate Granola
Holy Crap with Almond Milk