• Complementary and Alternative Medicine

Exploring the Incredible Benefits of Buckwheat

Medically reviewed and edited by Kimberli Hastings, CNP

While its name might suggest otherwise, buckwheat is in fact a seed. Belonging to the pseudocereal family, buckwheat is in the group of seeds that are consumed like a grain. Similar to other “grains” – such as quinoa, chia, and amaranth – buckwheat is growing in popularity as a nutritious grain alternative.

Buckwheat is nutritious and delicious; each hearty bite is packed with vitamins, nutrients, and minerals that support digestion, immunity, circulation, and high energy levels.

This superfood is also very versatile. Buckwheat can be treated like a grain, accompanying a protein (like chicken or salmon) and vegetables. Or if you’re looking for a nourishing breakfast alternative, you can prepare it as a porridge with yogurt and berries. Buckwheat can even be made into flour and substituted in many recipes for added health benefits.

The options are endless when incorporating buckwheat into a dish you already love or if you’re trying out a new one. This makes having a wholesome and balanced diet easy and enjoyable.

Buckwheat’s resurgence in the U.S. is partially due to the growing demand for gluten-free options, but it has been a generational staple in many other cultures.

The seed originated in China over 5,000 years ago. Soon after, it began spreading west over the Himalayas and throughout Eurasia. Its many uses and ecological adaptations made it a popular crop.

Buckwheat’s purposes extend beyond consumption, as it has many other uses including:

• Naturally fermenting for vinegar and alcohol

• Being a source of nectar for honey production

• Feeding wildlife

• Serving as a cover crop to protect other crops from wildlife

• Fertilizing crops for low-productivity land

Is Buckwheat a Whole Grain?

The short answer is yes!

Whole grains are cereals and pseudocereals that contain the bran, germ, and endosperm in each kernel. They are a healthier option than a refined grain – that only consist of the endosperm – because they help control cholesterol levels, weight, and blood pressure. These regulations help lower the risk of diabetes, heart disease, and other related conditions.

Buckwheat is rich in fiber and plays a crucial role in supporting digestive health. Fibrous foods are known to promote healthy digestion by promoting bowel movements and helping to prevent constipation. Additionally, the fiber in buckwheat supports a balanced gut microbiome, fostering the growth of beneficial gut bacteria and enhancing overall digestive function.

Whole grains such as buckwheat also help to reduce cholesterol levels. This helps improve cardiovascular health as well as reduce the risk of heart-related issues.

Is Buckwheat Gluten-Free?

Like any other pseudocereal, buckwheat contains no wheat, rye, or barley – making it gluten-free. For individuals with a gluten intolerance or celiac disease, buckwheat can serve as a gluten-free substitute. No need to give up eating doughnuts, pizza, or whatever gluten-filled food you’ve been missing!

Be sure to verify the gluten-free status on the ingredients list when purchasing processed buckwheat products. Even if the food product is made with a gluten-free substitute, labels must state if there has been any potential cross-contamination with gluten.

Is Buckwheat Good for Diabetics?

For individuals with diabetes and other blood sugar related concerns, food choice is key in maintaining normal blood sugar levels and avoiding blood sugar episodes. Buckwheat has a low glycemic index, meaning it doesn't cause a significant spike in blood sugar levels. Studies have found that buckwheat was not only insulin lowering, but insulin resistance attenuating as well.

Buckwheat contains chiro-inositol, a sugar that is produced naturally in the brain and helps improve insulin sensitivity and support diabetes management. Typically, chiro-inositol supplementation is used in decreasing glucose in the blood of people with type 2 diabetes.

The addition of buckwheat to a type 2 diabetic’s diet may help with managing the condition and reduce the risk of complications related to blood sugar.

Is Buckwheat a Complete Protein?

Complete proteins are food sources that contain all nine essential amino acids. The body does not naturally synthesize these amino acids, so getting them from your diet is key.

Buckwheat is a complete protein, which means it contains the amino acids necessary for vital bodily functions. These processes are ​​important for muscle and tissue growth and repair.

Whether you’re an athlete healing from an injury or you’re recovering from a surgery, essential amino acids support these healing processes. This can ultimately improve mood and sleep and even allow for further physical activity.

Additionally, buckwheat can be an excellent plant-based protein source for vegans and vegetarians.

Is Buckwheat Paleo or Keto-Friendly?

The Paleolithic (paleo) diet is based on a diet resembling that of “cavemen" living in the Stone Age. This diet – dating back 2.5 million years – is believed to consist of:

• Plants: Nuts, legumes, and flowers were consumed as found, but also processed into flour and cooked.

• Meat: Small animals were hunted and cooked. They were not yet domesticated, so animal by-products such as dairy were not likely.

Seafood: Coastal communities ate fish and shellfish.

• Insects: Entomophagy (or eating insects and their by-products) was very common in this era, as insects provided protein and other nutritious benefits and were more readily available than larger animals. Examples included insects such as termites, beetles, and wild ants — along with insect by-products like honey and honeycomb.

While the paleo diet excludes grains, pseudocereals tend to be a point of contention among followers of this diet. Buckwheat is technically classified as a seed, but consumed as if it were a grain. While it is sometimes deemed “not-paleo”, many people believe it can be a paleo-friendly option.

The ketogenic (keto) diet refers to a low-carb/high-fat diet. Keto eaters focus on foods such as dairy, seafood, poultry, nuts, seeds, and fatty oils. Buckwheat is relatively high in carbohydrates, which might make it less suitable for strict keto dieters. However, buckwheat can still be consumed in moderation as part of a well-balanced, low-carb diet.

Is Buckwheat Good for Weight Loss?

Buckwheat can be a beneficial addition to a diet due to its high fiber and protein content. The combination of fiber and protein helps promote satiety, reduce cravings, and support weight loss.

It is also considered a resistant starch – a carbohydrate that doesn’t get digested by the small intestine and lives in the large intestine to feed “good” bacteria. This process promotes feelings of fullness, which supports healthy weight management.

If you’re looking to learn more about losing weight, or you want to get started on your own weight loss journey, LifeMD is here to help. LifeMD offers an individualized weight management program where you’ll be set up with licensed medical professionals who can help you set specific goals and reach them.

Is Buckwheat Anti-Inflammatory?

Research suggests that chronic inflammation is linked to various conditions including, heart disease, diabetes, cancer, arthritis, and bowel disorders.

Rutin is a flavonoid antioxidant present in buckwheat. Its anti-inflammatory properties help reduce the risk of these conditions by strengthening blood vessels and lowering blood pressure. Rutin also directly targets inflammation in the bowels, which can lower one’s chances of developing inflammatory bowel diseases.

Is Buckwheat Kosher?

Buckwheat is naturally kosher, as it meets the dietary requirements of Jewish law. It can be a versatile and nutritious ingredient for those practicing strict kosher diets.

Considerations and Precautions

Buckwheat has been labeled a major allergen in Asia, where it is consumed frequently. Though some allergy cases were reported in Europe and North America, it is a far less common allergen across these continents.

Symptoms of a buckwheat allergy – after ingestion or inhalation – include hives, asthma, atopic dermatitis, and allergic rhinitis. Anaphylaxis is a severe (but rarer) symptom and requires immediate medical attention.

If you plan on making any significant changes to your lifestyle or diet, be sure to consult a licensed medical professional. Together you can discuss your needs and determine a plan personalized to you.

LifeMD can connect you to a healthcare provider who can provide more information on the benefits of buckwheat and on improving your diet. Make an appointment with LifeMD to get started.

Kimberli Hastings, CNP

Kimberli is a Family Nurse Practitioner, practicing in the areas of Family Medicine and Mental Health since 2019. She has worked in nursing homes, dialysis centers, and clinics. Kimberli’s goal as a healthcare provider is to improve her patients' lives.

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