Diana Nelson

Buckwheat: A Balanced Source of Energy With Protein, Fibre And Key Nutrients

Buckwheat is a nutritious, gluten-free superfood. The perfect product for all your body needs.


The historic homeland of buckwheat is northern India. On the western slopes of the Himalayas, the first sprouts of the crop were found more than 5,000 years ago!

Today buckwheat is not as popular and well-known as rice and wheat or oats. But from nutritional value and benefits buckwheat can easily beat these more known foods.

How many of you know that buckwheat is rich in nutrients and can cover your needs for vitamins, minerals, complex carbohydrates and even protein? Just keep reading, and you’ll find out what you did not know about plain buckwheat. It is worthy of your attention!

Buckwheat – Nutrition facts

Buckwheat has a high energy value, a good amount of protein, and has low-fat content. Buckwheat is high in carbs, has no sugar, has a high content of fibre and has a low glycemic index.


Buckwheat – 10 positive facts

Buckwheat is a highly nutritious triangular fruit seed that many people consider a superfood. Among its health benefits, buckwheat may improve heart health, promote weight loss, and help manage diabetes.

1Your heart will thank you

Buckwheat may promote heart health. It boasts many heart-healthy compounds, such as rutin, magnesium, copper, fibre, and certain proteins. Rutin may cut your risk of heart disease by preventing the formation of blood clots and decreasing inflammation and blood pressure.

2Positively effects on your weight

Buckwheat is also a good option for weight control. This grain has a positive influence on your satiety level, a feeling of fullness after a meal. It is an important concept for preventing weight gain or weight loss. Satiety-enhancing foods, like buckwheat, can compensate for feelings of hunger for a longer time and may reduce the total number of calories a person consumes during the day.

3Contains a good portion of quality protein

Although buckwheat is not a cereal at all (technically a pseudo-cereal), it is often compared to wheat or rye. On the other hand, compared to the latter two, it has a higher protein content. Up to 15% of the dry weight of buckwheat can be made up of protein. But more importantly, it contains all the amino acids, making buckwheat an excellent source of protein, especially useful for athletes, vegetarians and vegans. Studies have shown that foods high in protein are essential for weight control because they provide more satiety with fewer calories than other types of food.

Protein content in different foods, stats Source:

4Improves your digestion system

Buckwheat is rich in fibre. 10 grams per every 100 grams of the food. Fibre supports the intestines in efficiently digesting food and helps food move through the digestive tract. The insoluble dietary fibres in buckwheat stimulate intestinal peristalsis and promote the growth and proliferation of beneficial micro-organisms that inhabit the intestines. Organic acids combined with magnesium and flavonoids improve bile formation and bile secretion and stimulate the production of pancreatic juice. As a high-fibre source, buckwheat is a good choice for digestive health.

5Helps to control your diabetes

People with diabetes, who are unfamiliar with the beneficial effects of buckwheat on the body, now have another tool in the complex and constant management of the disease. It is a rich source of D-chiro-inositol, a compound that lowers blood sugar levels. The high amount of fibre in buckwheat also helps in the treatment of diabetes.

It should be noted that buckwheat contains complex carbohydrates, so it raises and lowers sugar levels slowly. Consequently, we feel more energised and satiated for longer, and we are not tempted to overeat.

6Rich in iron and prevents the development of anaemia

Buckwheat is a good source of iron content, and this is one of the key components in the formation of red blood cells. Iron deficiency can lead to anaemia, a complex condition characterised by fatigue, cognitive slowness, headaches and even more serious side effects.

7Boosts your mood

Buckwheat has all the essential amino acids, including tryptophan, a precursor of the mood hormone serotonin. Including tryptophan in your diet is very important for boosting your mood and mental clarity.

8Richer in minerals than almost any well-known grain

Buckwheat is significantly richer in minerals than many common kinds of cereal, such as rice, wheat and corn.

Buckwheat vs White Rice, stats Source:

Buckwheat is rich in the following minerals:

  • Manganese. In high amounts (65% of your daily recommended intake in every 100 grams of buckwheat) in whole grains, manganese is essential for healthy metabolism, growth, development, and your body’s antioxidant defences.

  • Copper. Is an essential trace element that may benefit heart health found in buckwheat and is 110% per 100 grams.

  • Magnesium. This essential mineral (58% per 100 grams) may lower your risk of various chronic conditions, such as type 2 diabetes and heart disease.

  • Iron. Deficiency in this critical mineral leads to anaemia, a condition characterized by the reduced oxygen-carrying capacity of your blood. Buckwheat has 12% of this mineral per 100 grams.

  • Phosphorus. This mineral plays an essential role in the growth and maintenance of body tissues. This mineral plays a vital role in the growth and maintenance of body tissues. Per 100 grams of buckwheat, you get 43% phosphorus, which is very good.

9It’s gluten-free

Despite the word “wheat” in its name, buckwheat is a naturally gluten-free food related to the rhubarb plant. It’s a versatile grain that can be steamed and eaten in place of rice, or the whole seeds can be ground into fine flour. Buckwheat has high levels of fibre and is an excellent source of protein.

Buckwheat and its flour can be an important part of the diet for anyone with a gluten-related disorder, such as celiac disease, non-celiac gluten sensitivity, and wheat allergies.

Because buckwheat has wheat in the name, it is especially important to read the ingredients list of any product with buckwheat carefully. Although buckwheat is gluten-free, it is easily cross-contaminated when prepared or mixed with wheat, barley, rye, or other gluten-containing grain.

For example, many restaurants offer buckwheat pancakes, but often the pancake batter is half buckwheat flour and half wheat flour. Don’t be afraid to eat buckwheat, but ensure your product is not a diluted, mixed version of buckwheat.

10It’s one of the most cost-efficient grains and a source of nutrients available

Buckwheat is one of the very affordable foods in the world, and the UK is no exception. Buckwheat is an excellent source of protein for your body, and a 500g pack of buckwheat costs £2.

Buckwheat – Possible side effects

Buckwheat is generally safe and has no side effects for most people. But still, some people may be affected by it.

May cause some allergy reactions

Buckwheat can cause a reaction in people who are allergic to it. They may experience symptoms such as swelling in the mouth or hives when eating buckwheat. But Hospital-Based Studies on Buckwheat Allergy inform us that these are not the only symptoms of buckwheat allergy and provide us with the following data.

In the 1960′s, a nationwide survey of buckwheat allergy in allergy clinic patients found 169 cases of buckwheat allergy in Japan. Most (86%) were young children with food or respiratory allergies. The most common allergic reaction to buckwheat was asthma (82% of all cases), and 18 cases (11%) had an anaphylactic reaction.

Still, a large proportion of the population is sensitised to buckwheat worldwide, including Italy (3.6%), European countries (1.0-9.7%) and the United States (USA) (2.5%).

How to manage this drawback

People with a suspected buckwheat allergy should be advised to check for buckwheat as an ingredient when buying gluten-free products.

Fun & curious facts about buckwheat

  • The Buckwheat is actually just the fruit of the buckwheat plant

  • Buckwheat is used in the alcohol industry to make gluten-free beer and whisky

  • Buckwheat groats are used to stuff pillows. Such pillows are helpful for people who are allergic to feather or down padding

  • There is a Buckwheat Tea. This drink is like a very nutritious tonic. The taste maybe not be great for some, but it smells like homemade biscuits.

Buckwheat in the Blue Zones

The Greek commune from the island of Ikaria follows a variant of the Mediterranean diet. The latter focuses on fruits and vegetables, whole grains, including buckwheat.

Buckwheat. Experiment by our expert

We introduce one of our Healthypedia personal testers. Michael Freeman is a big health enthusiast, in a great shape in his 50, and metabolically healthy! Michael uses a monitor which measures reaction of his body on food, exercises, stress, you name it. Here is his feedback and result.
Buckwheat. Experiment by our expert Nutrition
Blood glucose

Buckwheat was not a favourite food for me for most of my life. My wife tried to put it in our diet periodically, but I resisted all the time. It was a mistake. Big mistake. I put buckwheat into my diet on a very regular basis just a couple of years ago after detailed personal scientific research to find a better alternative to rice. Buckwheat, as we see from my test result, is an ideal substitution. 9 out of 10. But there was one crucial trick. I tried to cook regular buckwheat I bought buy in the UK groceries and failed. It was mash. The solution came from my previous experience. In Eastern Europe, they roast buckwheat in a different way, and their buckwheat is easy to prepare and very tasty. I buy buckwheat regularly in a Polish delicatessen shop and feel happy.

Healthypedia - Michael Freeman
Michael Freeman Health and Longevity Enthusiast, 50

Let’s sum buckwheat up

Buckwheat has an excellent nutritional profile with high protein content and a balanced carbohydrate profile. It can be good for the heart and digestive health. It can also be an excellent addition to the diet of people with diabetes or those trying to control their weight.

Not enough? Here is more from our colleagues!

Check out the video with Jenna on her YouTube channel ‘Growfully with Jenna’. Buckwheat is her main cover crop for the warmer season. This video covers the benefits of buckwheat, how and when to sow, and how to germinate for the best results in the garden.

Healthypedia FAQ

Serving size for buckwheat is 1/2 to 3/4 cups of dry weight 2-3 times a week.

There are two types of buckwheat most commonly found in shops: kernels (whole grains) and chopped grains. It is a good idea to choose cereals in transparent packaging (cellophane or paper with a transparent window) so that you can see what the grains look like.

The process of roasting buckwheat in Eastern Europe is good. It's much easier to cook, and it tastes great. In Western Europe, in the USA, store-bought buckwheat is, to say the least, not very tasty when you cook it.

Store buckwheat in an airtight container, away from moisture and heat. If stored correctly, buckwheat lasts for up to a year. Till next harvest season for sure

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