5 Health Benefits of Buckwheat

Food names can be deceptive. For example, buckwheat isn’t a type of wheat at all. It’s actually a flowering plant in the same family as rhubarb.

“Buckwheat seeds contain complex carbohydrates, fiber, antioxidants, vitamins, minerals and plant protein,” says registered dietitian Natalie Crtalic-Lowther, RD, LD. “This combination of nutrients puts buckwheat in the superfood category. The health benefits range from improving digestion and diabetes management to protecting against heart disease.”

What is buckwheat?

Buckwheat has been part of the human diet for thousands of years. “Although buckwheat has grain-like properties, it’s not a true grain. It’s classified as a pseudograin, or false grain,” explains Crtalic-Lowther.

Traditional grains, like wheat, oats and rice, are the seeds of grasses. Pseudograins, which also include quinoa and amaranth, are the seeds of other plants.

The main types of buckwheat food products are:

• Ground seeds (flour): You can use buckwheat flour instead of wheat flour in baking. It’s also a common ingredient in soba noodles.
• Whole seeds (groats): Groats are pyramid-shaped kernels sold in raw or roasted (kasha) forms. They can be boiled to make dishes of varying consistency — from a creamy porridge to a rice-like side dish.

When it comes to whole grains, buckwheat is one of the best.

“And because it has no gluten, it’s a great way to get the nutrition you need even if you follow a gluten-free diet,” says Crtalic-Lowther.

Nutritional value of buckwheat

One cup (about 170 grams) of cooked buckwheat groats contains:

• 156 calories
• 33.8 grams of carbohydrates
• 4.59 grams of fiber
• 1.53 grams of sugar
• 5.73 grams of protein

It also provides these nutrients:

• 0.25 milligrams of copper (27% of your daily value or DV)
• 86.7 milligrams of magnesium (21% DV)
• 1.6 milligrams of niacin (10% DV)

Buckwheat is rich in flavonoids, too. These plant-based compounds are known for their antioxidant, anti-inflammatory and anticancer properties.

Potential health benefits of buckwheat

Making buckwheat a part of your meals may translate to a variety of health benefits.

1. Boosts digestive health

Buckwheat contains insoluble and soluble fiber, both of which help improve digestion:

• Insoluble fiber helps food move easily through your digestive tract.
• Soluble fiber feeds the healthy bacteria in your gut.

2. Protects against cancer

By improving digestion and overall gut health, fiber may lower your risk of colon cancer. “Fiber also helps prevent other cancers,” says Crtalic-Lowther.

A large review of studies found a link between fiber intake and the risk of death due to cancer. Each 30 grams of whole grains eaten per day lowered the risk by about 7%.

3. Improves heart health

According to research, whole grains and fiber can improve heart health due to their positive effects on cholesterol, blood pressure and weight management. That’s why experts recommend getting at least half of your total grains from whole grains.

Specific research on buckwheat and heart health is limited. One review looked at 15 clinical and 21 lab studies. The researchers concluded that buckwheat may reduce your risk of heart disease by lowering total cholesterol, triglycerides and blood sugar.

“We need more high-quality studies,” clarifies Crtalic-Lowther. “But what we already know about whole grains clearly supports making buckwheat a steady part of your diet.”

4. Helps with diabetes management

Type 2 diabetes affects your body’s ability to move sugar (glucose) from your bloodstream to your cells. Too much sugar in your blood can cause many health problems.

Compared with other grains, such as millet, bulgur wheat and couscous, buckwheat has a low glycemic index.

“Low glycemic index foods break down slowly in your gut and can help reduce spikes in blood sugar,” says Crtalic-Lowther.

Buckwheat may also help improve insulin sensitivity. For example, one study of people with Type 2 diabetes found reduced insulin levels in those who substituted a portion of their diet with buckwheat. Participants who only received dietary education didn’t show any improvements in insulin.

5. Helps maintain a healthy weight

Obesity is a risk factor for many diseases. “With high levels of protein and fiber, buckwheat can help you feel full longer,” says Crtalic-Lowther. “As a result, you may consume fewer calories and have an easier time maintaining a healthy weight.”

Research also suggests buckwheat may aid in weight loss. In one study, investigators gave participants foods made from either buckwheat or wheat flour. After eight weeks, the buckwheat group had significantly more weight loss than the wheat flour group.

Risk of eating buckwheat

Buckwheat is a daily staple in many areas of the world. Although rare, some people are allergic to it. Symptoms of a buckwheat food allergy include:

• Asthma
• Itchiness
• Rash
• Sneezing, runny nose and nasal congestion
• Anaphylaxis (a severe allergic reaction that affects your breathing)

Another concern with buckwheat is digestive distress from too much fiber. To avoid gas, cramps and changes in your bowel movements, add fiber to your diet slowly over the course of a few weeks — increasing about 5 grams of fiber a week, until you reach your goals.

How to enjoy buckwheat

To get started on your buckwheat journey, experiment with raw and toasted varieties, which have different flavors. And try different cooking methods to give you the texture you’re looking for.

Crtalic-Lowther recommends adding buckwheat to your salads, crepes, soups and breakfast bowls. The possibilities for creating flavorful dishes with an exceptional nutritional kick are endless.

“Raw, hulled buckwheat can be put into a food processor or blender, and the flour can be used to replace all-purpose flour in certain breads and baked goods,” she shares. “I like it in banana bread for more whole grains. Also, it can be used to replace all-purpose flour when making pancakes.”