Top 5 health benefits of buckwheat

The benefits of buckwheat may include:

It's naturally gluten-free
Rich in antioxidants
May be beneficial for blood sugar management
Rich in heart-healthy nutrients, including magnesium and fibre
A good source of fibre, beneficial to gut health

Nutritional benefits of buckwheat

A 100g serving of buckwheat (boiled) provides:

118kcal /497KJ
4.3g protein
1.2g fat
21.3g carbohydrate
2.1g fibre
65mg magnesium

Top 5 health benefits of buckwheat

1. It's gluten-free

Buckwheat is naturally gluten-free, making it suitable for those with coeliac disease. However, if avoiding gluten is important for you, make sure you check labels when purchasing buckwheat products. This is because some commercial products such as soba noodles may be made using buckwheat combined with wheat and therefore will not be gluten-free.

2. Rich in antioxidants

Buckwheat has an enviable antioxidant profile, better than that of many common cereal grains like oats or wheat. As well as containing plant compounds like rutin, it is one of the richest food sources of d-chiro inositol.

3. May be beneficial for blood sugar management

Buckwheat supplies fibre, and benefits from a low-to-medium glycaemic index. This means it has a moderate effect on blood sugar levels and may even lower blood sugar levels. Studies suggest this effect may be thanks to soluble carbohydrate in buckwheat that makes cells more responsive to the hormone insulin and may delay the digestion of sugar.

4. Supports a healthy heart

Buckwheat is rich in heart-healthy nutrients, including magnesium and fibre. In addition, it is a good source of plant compounds called rutin and quercetin, which have protective antioxidant properties.

Buckwheat may also improve cholesterol balance; animal studies suggest this is due to a protein in the seed that binds with cholesterol, inhibiting its absorption to the blood.

5. Source of fibre

Buckwheat is rich in fibre, especially insoluble fibre and a type known as resistant starch, both of which are of particular benefit to gut health. This is because the beneficial bacteria that live in the gut use these fibres as a source of fuel, helping them increase in number and simultaneously produce by-products that are valuable for gut health.

Is buckwheat safe for everyone?

Buckwheat is safe for most people, including those with coeliac disease. However, some people may be allergic. This may be relevant for those with an allergy to latex or rice due to a cross-reactivity.

If you have concerns or queries, refer to your GP or healthcare professional. More information on allergy may be found at NHS website.

Overall, is buckwheat good for you?

Buckwheat is naturally gluten-free, so could prove a particularly useful grain for anyone with coeliac disease or an intolerance to gluten, however check labels if this applies to you as some foods can add wheat into the mix. Its antioxidant profile is better than many common cereal grains, which may help to protect against cell damage. Packed with heart-healthy nutrients, buckwheat is also high in fibre, which may benefit gut health and help you to feel full.

Buckwheat recipes

Cinnamon buckwheat pancakes
Mushroom buckwheat risotto
Date & buckwheat granola with pecans & seeds
Sea trout & buckwheat salad with watercress & asparagus
Chicken soba noodles

Now read:

The health benefits of quinoa
The health benefits of chia seeds
The health benefits of coconut flour

This article was last reviewed on 31 August 2021 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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