10 Reasons to Include Buckwheat In Your Diet Plans

bowl of buckwheat seeds

The name buckwheat is misleading because it isn’t related to wheat at all. In fact, buckwheat isn’t a true grain, but rather the fruit of a leafy plant belonging to the same family as sorrel and rhubarb. It is often referred to as a pseudo-cereal, since the grain is used in ways similar to cereal grains. Its name comes from a Dutch word that translates as “beechwheat,” most likely a reference to the plant’s triangular fruits, which resemble beechnuts. Most of us are most familiar with buckwheat flour used to make the pancakes, crepes or noodles (Japanese Soba). Here are 10 reasons why you should give buckwheat a try:

  1. Buckwheat is high in fiber; good for those with constipation.
  2. The protein in buckwheat has all 9 essential amino acids (that the body cannot manufacture), making it closer to being a “complete” protein.
  3. Buckwheat is high in the amino acid lysine, which is used for tissue growth and repair.
  4. Buckwheat is gluten-free so this makes it suitable for those with wheat allergies.
  5. Buckwheat is rich in calcium, iron, vitamin E, and B vitamins, magnesium, manganese, zinc and copper.
  6. The magnesium in buckwheat, helps relaxes blood vessels; helps improve circulation, decrease blood pressure and reduce cholesterol.
  7. Buckwheat helps to stabilize blood sugar levels. Due to the slower breakdown and absorption of the carbohydrates in buckwheat, this helps to raise our blood sugar levels more evenly. This especially good for those suffering with diabetes by helping to control their blood sugar levels.
  8. Buckwheat is low in calories, good in helping to reduce fat accumulation.
  9. Buckwheat contains rutin, a chemical that strengthens capillary walls.
  10. Buckwheat being high in insoluble fiber, can help women avoid gallstones. It is also protective against childhood asthma.


67 thoughts on “10 Reasons to Include Buckwheat In Your Diet Plans

  1. Really enjoyed reading this and learning more about buckwheat. Looks like I’m gonna have to buy some buckwheat and experiment with it in different ways.
    Thanks for sharing. 🙂

  2. Hi Amy! Thank you for following my blog! 🙂 I love your site — nicely done! I also enjoy buckwheat (soba) noodles! It is a Japanese tradition to eat soba noodles on New Year’s Eve as the thin long noodles symbolize longevity and the eater’s wish for a long life. So slurp — don’t break or cut your noodles! Toshikoshi soba or “year-passing noodles” are traditionally eaten right before midnight when you leave the old year and enter the next. Soba also represents strength and resiliency because the buckwheat plant can survive and grow even during severe weather.

    Have a Happy New Year!

    • Hi Karen, i enjoy reading your blog too. It’s really informative 🙂 I didn’t know that soba noodles had this meaning for New Year’s Eve in Japanese tradition. Wow i learnt something new today!

      Wishing you a very Happy New Year too!

  3. HI, Amy! Thanks for stopping by my blog and liking something. I am enjoying my visit to yours learning about the joys and benefits of buckwheat. Keep up the good work!

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  5. Pingback: Buckwheat & Sorghum Pancakes (Gluten-Free) | Garden of Good Eatin'

  6. Pingback: Buckwheat Pancakes | Garden of Good Eatin'

  7. I didn’t know all those facts about buckwheat, great information thank you. I love it and should start incorporating into my diet and maybe the pugs, they are both diabetic have been using a little barley but it sounds like buckwheat could be good also. Thanks for this.

  8. Hi, I’ve just been inspired to buy some buckwheat from the health foods store bulk section! As well as Spiral brand pure buckwheat soba. So many good things about buckwheat and such a saviour for the gluten intolerant! I’ll try to link to your blog when I talk about it 🙂

      • No. I developed the process and product. It was assigned an Angel investor group. I do not do manufacturing, sales or marketing. By the we were able to make pasta with other grains- Rice, Corn, Quinoa, Oats,etc. Corn and Rice pastas are available but they were made with Gelatinized Rice or Corn flours. Their texture is not typical like wheat pasta (aldente !).

  9. I occasionally add buckwheat to: multigrain hot cereal, whole grain pancake mix and whole grain muffin mix.
    I find the flavor to be a little strong, so I don’t use it alone.

  10. Have any suggestions on foods that pair well with buckwheat? My blog is about food pairings based on their nutrient compatibility. Any super pairing suggestions would be awesome to include in a future blog post!

    • Buckwheat is used in many cooking recipes. But in terms of super pairing nutrient compatibility i’m not so sure. To me buckwheat itself has many benefits, so consuming it with other healthy foods would be a plus.

    • Yes, i have plans to post some buckwheat recipes in my blog, so do look out for them.
      Buckwheat is made into flour (like noodles, pancakes) even there’s buckwheat honey.
      I love drinking buckwheat tea. It has a kind of nutty flavor to it.

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