Buckwheat is a grain that has us all confused: it behaves like wheat when it is not even a cereal. However, similarly to quinoa, it is classified among the highly nutritious seeds, rich in proteins, fiber, and vitamins that contribute to taking care of our health with its multiple properties.
Its culinary uses are not far behind. While not everyone is a fan of gluten-free buckwheat flour bread for its acidity and texture, it’s hard to find people who don’t enjoy a good soba noodle or a savory crepe made with buckwheat flour. Today, we’re going over the virtues of this grain, delving into its humble origins as a “poor man’s wheat,” and discovering how to prepare it (including the best recipes).
What is buckwheat?
Buckwheat ( Fagopyrum esculentum ), also known as black wheat or buckwheat, is a gluten-free, hard grain that is very versatile. It is used as if it were a cereal, although the only thing cereal-like about it is the nickname “wheat”. This grain actually belongs to the Polygonaceae family, like rhubarb, and not to the grass family where we find rice, wheat, or millet.
As a short-cycle pseudocereal, it is cultivated before summer and harvested in autumn, growing optimally in high altitudes and cold climates. The main producers are Russia, China, Europe, and the USA, although at the time of writing this article, global events pointed to a drastic change in the international sale of grains.
As for where to buy buckwheat, its use has become widespread enough for large retailers to include it in their catalogs. Likewise, it continues to be one of the best-selling products in herbalists and stores specialising in organic food.
Origin and history of buckwheat
We head to Northeast Asia, to the region of Siberia and Manchuria, in China, to find the first sprouts of buckwheat. From Asia, its cultivation spread to Europe through Turkey, the gateway to the East. Buckwheat consumption was especially relevant in the Russian Empire in the 13th century and marked the European legacy in the 16th century. This grain was considered a “poor man’s wheat” because it could be grown on infertile land, quickly and with fewer difficulties than many other seeds and cereals.
Finding out how this pseudocereal went from being a grain to eradicate famine to a food 8 times more expensive than common wheat in a couple of centuries is an interesting challenge. One of the reasons that may have pushed its revaluation in the 1980s was the rise of concern for healthy eating, the increase in vegetarianism, and the search for a gluten-free diet. Gluten-free and rich in good quality proteins, buckwheat seemed to meet the requirements, which increased its demand and price in Western countries. So much so that in 2021 the Eurasian Economic Union (EEU) temporarily banned its export outside the EEU, specifically Armenia, Belarus, and Kyrgyzstan, with the aim of ensuring its availability for internal use and avoiding an exorbitant increase in its price.
In Spain, buckwheat cultivation is still a minority activity. Today, only a hundred hectares are cultivated in the whole peninsula, distributed mainly between Castile and Leon, Catalonia and Andalusia.
Nutritional value of buckwheat
When we talk about the nutritional value of buckwheat, we must take into account whether it is raw buckwheat or cooked buckwheat. Like all foods, including vegetables, when it goes through a cooking process, the loss of macro and micronutrients is noticeable. For this reason, below we have compiled in the table the values for boiled buckwheat, which is the most common way of consuming the grain, and the values for buckwheat flour, which is the most widespread version of using the raw (and processed) grain. It should be noted that baking or passing the wheat flour through a crepe maker will also modify these values to a certain extent.
In any case, in all its forms, buckwheat stands out for being rich in broad-spectrum amino acid proteins and for its high content of fiber and B vitamins, specifically vitamin B6.
| Boiled Buckwheat | Buckwheat flour | |
| Energy (kcal) | 125 | 343 |
| Carbohydrates (g) | 25.3 | 72 |
| Proteins (g) | 4.3 | 13.2 |
| Fats (g) | 1,2 | 3.4 |
| Fiber (g) | 3 | 9 |
| Magnesium (mg) | 85 | 231 |
| Phosphorus (mg) | 117.6 | 460 |
| Calcium (mg) | 8.1 | 18 |
| Iron (mg) | 0.7 | 2.2 |
| Selenium (mg) | 0.1 | 8.3 |
| Potassium (mg) | 147.7 | 460 |
| Sodium (mg) | 0.1 | 1 |
| Vitamin B1 or Thiamine (mg) | 0.1 | 0.101 |
| Vitamin B2 or Riboflavin (mg) | 0.1 | 0.425 |
| Vitamin B3 or Niacin (mg) | 1.6 | 7.02 |
| Vitamin B6 (mg) | 0.1 | 0.21 |
Properties and benefits of buckwheat
Thanks to its nutritional properties, buckwheat is recommended for celiacs, and diabetics and as part of a healthy diet. Its contribution of B vitamins, such as vitamin B6, contribute to a good mood, while fiber and flavonoids are related to healthy microbiota and cancer prevention. Its content of healthy fats helps reduce cholesterol and take care of our cardiovascular health.
Buckwheat and diabetes: Low glycemic index (GI)
Buckwheat has a glycemic index (GI) of 50, similar to bulgur and barley. A low GI indicates that the carbohydrates in that ingredient are assimilated slowly. This is always beneficial because it prevents the spike in blood sugar related to the development of diabetes and metabolic disorders. In addition, when we mix a low GI food with a high GI food we manage to reduce the imbalance produced by the latter, so it is not only a good idea to consume buckwheat but also to mix it with cereals such as rice, so that we can get the most out of both ingredients.
Rich in protein: ideal for vegetarian diets
Buckwheat is rich in vegetable proteins. These proteins contain lysine, an amino acid that cereals lack, and methionine, an amino acid that legumes lack. This not only results in a food with a very interesting protein profile, but by complementing buckwheat with other cereals such as rice or legumes, we obtain complete vegetable protein, a great advantage for vegetarian and vegan diets.
Reduce cholesterol and take care of cardiovascular health
Buckwheat is rich in healthy monounsaturated fats such as palmitic, oleic, and linoleic acids. These fatty acids help reduce LDL cholesterol, one of the main markers of cardiovascular risk. In addition, reviews carried out on buckwheat have shown that its consumption is related to the reduction of blood triglycerides and glucose, two other parameters to safeguard in order to avoid future cardiovascular diseases.
Suitable for celiacs and good for the microbiota
Buckwheat is a gluten-free food that can be included in the menu of celiacs and people with gluten intolerance or sensitivity. Its flour can be used to make pasta and bread that stands out for its compact texture and a slight acidic touch. The consumption of buckwheat bread and grain ensures good digestion and is beneficial for the microbiota due to its fiber content.
Antioxidant action
Buckwheat contains a good amount of B vitamins and flavonoids with antioxidant activity that reduce the amount of free radicals, allowing cells to enjoy greater longevity and good health.
Among the components, two flavonoids stand out: rutin and quercetin. The first, rutin, is an antioxidant and in turn stimulates the use of Vitamin C, which doubles the protective effect. It also favors treatments for atherosclerosis, and cardiovascular diseases and lowers blood pressure. On the other hand, rutin is anticoagulant and helps reduce spider veins. In addition to its effect, there is the anti-inflammatory and antioxidant potential of quercetin. And most interestingly, buckwheat is the only edible grain that contains rutin.
Buckwheat and good mood
Buckwheat is rich in vitamin B6. This vitamin, besides being of vital importance for the development of the fetus, is related to the synthesis of neurotransmitters such as serotonin and dopamine, which regulate well-being, motivation, and pleasure. For this reason, including buckwheat in the diet prevents depression and anxiety.
Buckwheat Contraindications
Buckwheat falls into the category of healthy and safe food. As a gluten-free ingredient, one precaution to take into account is to ensure that it has not been cross-contaminated during its production to avoid possible reactions.
It is also important to be aware of the possible predisposition to developing an allergy that could present with the usual symptoms of itching, eczema, swelling, headache, vomiting, or diarrhea. Beyond these considerations, buckwheat is a safe grain for consumption.
Culinary uses: how to cook and consume buckwheat
How to cook buckwheat? What can we eat this acidic ingredient with? First of all, buckwheat grain can be found whole, hulled or already prepared in the form of flour. If we find the grain, it is usually hulled, since, although the husk usually contains many nutrients, it requires specific processing to be able to consume it.
To cook the grain, just soak it, rinse it, and boil it for 20 minutes in two parts water to one part buckwheat. Afterward, it is ready to be mixed with milk in the style of porridge, as is the case with Russian Kasha made from the roasted version of the grain, or we can eat boiled buckwheat with vegetables in the style of couscous.
One of the most famous recipes for making buckwheat flour is soba, a type of Japanese noodle made with buckwheat that is served as a soup with vegetables. Also famous is the Breton galette, a thin, crispy savoury crepe originally from Brittany and present at the Chandeleur festival. If we are feeling particularly exquisite, we cannot miss the opportunity to prepare buckwheat blinis, and canapé -style pancakes topped with caviar and salmon. And if we are looking for an alternative to the pre-cooked baguette from the supermarket, buckwheat bread is the solution, with a sour touch and a compact texture that will allow us to make morning toast in the style of German bread.