Health Benefits of Buckwheat
Medically reviewed by Allison Herries, RDN
Common buckwheat (Fagopyrum esculentum Moench) is a gluten-free crop in the Polygonaceae plant family, which also includes rhubarb. Buckwheat is cultivated in diverse ecological zones all over the world and is found in almost all of the United States, but it originated from mountainous provinces of southern China.
Buckwheat, like quinoa, is technically a pseudo-cereal or a pseudo-grain, but it’s often categorized with grain foods, like oats, barley, rye, and corn, due to its similar nutritional value. Although the word wheat is in its name, buckwheat is not part of the wheat family. Buckwheat is often used as a wheat substitute in breads, pancakes, and crepes.
Buckwheat is rich in several flavonoid antioxidants and provides complex carbohydrates, vitamins, minerals, fiber, and resistant starch. It’s considered a functional food due to its anti-inflammatory, anti-oxidative, anti-diabetic, and heart-protective properties. It’s also a nutritious alternative to wheat for people with a wheat allergy, celiac disease, or non-celiac gluten sensitivity.
Design by Health / Getty Images
High in Antioxidants
Rutin is the primary flavonol antioxidant found in buckwheat. A recent research review concluded that due to its anti-inflammatory effects and antioxidant activity, rutin may offer promising neuroprotective benefits, including protection against Alzheimer's disease, Parkinson's disease, and Huntington's disease. However, the existing studies are preliminary and have used studies versus whole buckwheat.
Another research review found that the protective effects of whole grains and pseudo-grains, including buckwheat, may be closely related to their antioxidant activity. Antioxidants reduce something known as oxidative stress. This condition is triggered by free radicals, which are compounds formed naturally from exposure to cigarette smoke and other environmental pollutants. At high levels, free radicals trigger cell DNA damage and increase disease risk, including heart disease and diabetes.
Supports Gut Health
Buckwheat supports gut health due to its dietary fiber, prebiotics, and resistant starch.
One cup of cooked buckwheat provides 16% of the Daily Value (DV) for fiber. One of the most significant benefits of fiber is its impact on gut motility (the movement of food and waste through the digestive system) and the prevention of constipation. Fiber also helps optimize the diversity of microbes in the gut that support anti-inflammation and healthy immune function.
Prebiotics in buckwheat feed beneficial probiotic gut bacteria. These include the health-protective bacteria Lactobacillus and Bifidobacteria. Prebiotics also help reduce pathogenic (disease-causing) gut bacteria and improve gut permeability.
The latter is important because increased intestinal permeability, sometimes referred to as a leaky gut, can allow harmful substances to be absorbed from the gut into the bloodstream, where they can cause inflammation and illness.
Finally, buckwheat is a source of resistant starch, an indigestible form of starch found naturally in certain foods. Resistant starch gets fermented by gut microbes, which produce compounds, such as butyrate, that reduce inflammation and support gut health, including the health of the gut lining. Butyrate may also help protect against colon cancer.
May Support Diabetes Control
The prevalence of diabetes significantly rose among U.S. adults 18 or older from 2001-2021. Natural properties in buckwheat may help prevent or manage the condition.
Compared to grains like millet, spelt, barley, and bulgur wheat, buckwheat has a lower glycemic index (GI). This means it increases blood sugar levels at a slower pace over a longer time and leads to a lower blood sugar peak.
In one small study, both people without diabetes and people with diabetes had significantly lower blood sugar levels after eating buckwheat compared to a control or reference meal that included white wheat bread. In addition, the buckwheat eaters’ blood sugar levels didn’t remain as high for as long compared to those who consumed the bread, meaning buckwheat led to better glycemic control or blood sugar regulation.
A research review also found that buckwheat may have beneficial effects on diabetes due to its ability to reduce post-meal blood sugar and insulin levels. In addition, the antioxidant rutin has been shown to support proper insulin functioning.
Fiber, which is found in buckwheat, has also been consistently associated with a reduced risk of type 2 diabetes. This may be in part due to its anti-inflammatory effects and ability to improve insulin sensitivity, or how well insulin does its job to reduce blood sugar levels.
May Help Support Heart Health
Heart disease is the leading cause of death in the U.S. It is sometimes referred to as “silent” because it may not be diagnosed until a person experiences signs or symptoms of a heart attack, heart failure, or an arrhythmia or irregular heartbeat.
Research shows the consumption of buckwheat may help protect heart health. An analysis of 13 previously published studies found that buckwheat may help reduce total cholesterol and triglycerides (blood fats). Its heart-protective effects may be due in part to a combination of its fiber, resistant starch, antioxidants, plant protein, and ability to regulate blood sugar. The latter is of note because having type 2 diabetes has been shown to increase heart disease risk two-fold.
Fiber, found in buckwheat, is also linked to heart protection. Studies show a higher total intake of dietary fiber is associated with a lower risk of cardiovascular disease.
May Support Healthy Weight Management
About two in five adults in the U.S. have obesity, which has been linked to serious health conditions like type 2 diabetes, heart disease, stroke, and some forms of cancer.
Buckwheat may help support body weight regulation in several ways. One of these is its ability to boost satiety or feelings of fullness. One small study found that compared to other foods, including fava bean, green pea, hemp, and lupin, buckwheat was best at reducing hunger and promoting satiety.
Fiber, which is found in buckwheat, is linked to reduced body weights and waist measurements. Buckwheat’s prebiotics are also linked to weight management due to their anti-inflammatory effects and favorable changes to the gut microbe makeup.
The resistant starch found in buckwheat has also been shown to facilitate weight loss by altering gut microbes. Research shows that this fiber-like compound facilitates weight loss at least in part by increasing a bacteria called B. adolescentis, which curbs inflammation and restores the gut barrier, which reduces fat absorption.
Nutrition of Buckwheat
Buckwheat can be consumed in various forms, but one common option is cooked buckwheat groats, which are obtained from roasted and dehulled seeds.
One cup of cooked buckwheat groats provides:
Calories: 156
Fat: 1 gram (g)
Sodium: 255 milligrams (mg)
Carbohydrates: 33.8 g
Fiber: 4.59 g
Added sugars: 0 g
Protein: 5.73 g
Copper: 0.246 mg, or 27% of the DV
Magnesium: 86.7 mg, or 21% of the DV
Niacin: 1.59 mg, or 10% of the DV
Copper is a mineral that aids in iron absorption and works with iron to help your body form red blood cells. It also supports the health of your blood vessels, nerves, immune system, and bones.
Magnesium is required for more than 300 chemical reactions in your body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, steadies heartbeat, and keeps bones strong. The mineral also helps regulate blood sugar and helps your body produce energy and proteins.
Niacin is a B vitamin that helps convert food into energy. It also supports your digestive system, skin, and nerves.
Risks of Buckwheat
Some people may be allergic to buckwheat. One study found that among patients in allergy clinics in different countries, 2-7% have a confirmed buckwheat allergy. People with buckwheat allergies may be at risk for anaphylaxis, a severe life-threatening allergic reaction.
Tips for Consuming Buckwheat
Buckwheat is available in several forms, including buckwheat groats and flour, and products made with buckwheat, including buckwheat soba noodles, and sprouted buckwheat seeds. Healthful ways to enjoy buckwheat include:
Use buckwheat in place of oats to make breakfast porridge. Add fruit and nuts, or for a savory version, top cooked buckwheat with sautéed vegetables and avocado.
Eat cooked buckwheat in place of rice or quinoa in a variety of dishes, including soups, chilis, stews, grain bowls, and hot or chilled side dishes with added vegetables and herbs.
Opt for buckwheat flour when making pancakes, baked goods, bread, biscuits, and crepes.
Enjoy buckwheat soba noodles in soups or hot or chilled dishes with various additions and sauces. Toss them with a peanut sauce combined with veggies and tofu.
Use sprouted dehydrated buckwheat in place of granola as an addition to yogurt or açai bowls.
A Quick Review
Buckwheat is a gluten-free pseudo-grain with a similar nutrient profile to whole grains. It provides complex carbohydrates, fiber, antioxidants, vitamins, minerals, and plant protein. Buckwheat’s unique combination of nutrients and ability to reduce inflammation is linked to several health benefits, including protection against type 2 diabetes, heart disease, and obesity.
Avoid buckwheat if you think you may be allergic to it, and seek proper testing from an allergy specialist.
For more Health.com news, make sure to sign up for our newsletter!
Read the original article on Health.com.
