Buckwheat is a pseudo-grain,
a grain that does not grow on grass but is used similarly to other grains.
buckwheat belongs to a
group of foods commonly referred to as pseudo-grains.
pseudo-grains are
seeds that are eaten as grains but do not grow on grass. other common fake
grains include quinoa and amaranth.
despite its name,
buckwheat has nothing to do with wheat and is therefore gluten-free.
it is used in
buckwheat tea or processed into crushed grains, flour, and noodles. crushed
grains are used in much the same way as rice and are the main ingredient in
many traditional European and Asian dishes.
buckwheat is a popular
health food due to its high mineral and antioxidant content. its benefits may
include improved blood sugar control.
Two types of
buckwheat, common buckwheat (Fagopyrum esculentum) and buckwheat (Fagopyrum
tartaricum) are the most widely grown foods.
buckwheat is harvested
mainly in the northern hemisphere, especially in Russia, Kazakhstan, China, and
central and eastern Europe.
this article tells you
everything you need to know about buckwheat.
Nutritional composition
carbohydrates are the
main dietary component of buckwheat. proteins and various minerals and
antioxidants are also present.
the nutritional value
of buckwheat is much higher than many other grains. the nutritional content of
3.5 ounces (100 g) of raw buckwheat is (1):
- calories: 343
- water: 10%
- protein: 13.3 g
- carbohydrate: 71.5 g
- sugar: 0 g
- fiber: 10 g
- fat: 3.4 g
Carbohydrates
buckwheat consists
mainly of carbohydrates and, by weight, accounts for about 20% of cooked oats (2).
they come in the form
of starch, which is the main form of storage of carbohydrates in plants.
Buckwheat has a low to
moderate glycemic index (GI) score—a measure of how quickly foods raise blood
sugar after a meal—and should not cause unhealthy spikes in blood sugar levels
(3).
Some soluble
carbohydrates in buckwheat, such as buckwheat glycol and D-chiral inositol,
have been shown to help slow the rise in blood sugar after meals. (4, 5)。
Fiber
buckwheat contains a
lot of fiber that your body can't digest. this nutrient is beneficial for colon
health.
by weight, fibers make
up 2.7% of cooked grains and are mainly made up of cellulose and lignin (2).
the fibers are
concentrated in the shell, which is covered with de-granulation. the hull is
preserved in black buckwheat flour, giving it a unique flavor (5, 6).
in addition, the shell
contains resistant starch, which is resistant to digestion and is therefore
classified as fiber (6, 7).
RESISTANT STARCH IS
FERMENTED BY GUT BACTERIA IN THE COLON. THESE BENEFICIAL BACTERIA PRODUCE
SHORT-CHAIN FATTY ACIDS (SCFAS), SUCH AS BUTYRATES.
butyrates and other
short-chain fatty acids provide nutrients to cells in the lining of the colon,
improve gut health and reduce the risk of colon cancer. （8, 9, 10, 11）。
Protein
buckwheat contains a
small amount of protein.
by weight, protein
accounts for 3.4% (2) of boiled buckwheat crushed grains.
due to its balanced
amino acid profile, the protein quality in buckwheat is very high. it is
particularly rich in lysine and arginine (12).
however, the
digestibility of these proteins is relatively low due to anti-nutrients such as
protease inhibitors and tannins (5, 13).
in animals, buckwheat
protein is effective in lowering blood cholesterol, inhibiting gallstone
formation, and reducing the risk of colon cancer. （13, 14, 15, 16, 17）。
like other fake
grains, buckwheat is gluten-free and therefore suitable for people who are
gluten intolerant.
Summary: Buckwheat is mainly made up of
carbohydrates. it also has plenty of fiber and resistant starch that can
improve colon health. what's more, it provides a small amount of high-quality
protein.
Vitamins and minerals
buckwheat is more
mineral than many common grains, such as rice, wheat, and corn (5).
however, buckwheat is
not particularly high in vitamins.
of the two main
varieties, buckwheat typically contains more nutrients than regular buckwheat (18).
the most abundant
minerals in regular buckwheat are (19, 20):
- manganese. manganese is high in whole grains and is essential for
healthy metabolism, growth, development, and the body's antioxidant
defenses.
- copper. copper, which is often lacking in the western diet, is
an essential trace element that may benefit heart health when consumed in
small amounts.
- magnesium. when you have adequate amounts of this essential
mineral in your diet, it may reduce your risks of various chronic
diseases, such as type 2 diabetes and heart disease.
- iron. a deficiency of this important mineral can lead to
anemia, a disease characterized by a decrease in the ability of the blood
to carry oxygen.
- phosphorus. this mineral plays a vital role in the growth and
maintenance of body tissues.
compared to other
grains, the mineral absorption in cooked buckwheat grains is particularly good.
this is because
buckwheat has a relatively low content of phytic acid, which is a common
inhibitor of mineral absorption in grains and seeds (6).
Summary: Buckwheat is richer in minerals than many
other pseudograins and grains. it is high in manganese, copper, and magnesium,
but low in most vitamins.
Other plant compounds
buckwheat is rich in a
variety of antioxidant plant compounds that are good for health. in fact, it
provides more antioxidants than many other grains such as barley, oats, wheat,
and rye (21, 22, 23).
buckwheat has a higher
antioxidant content than regular buckwheat (24, 25).
here are some of the
main plant compounds of buckwheat (4, 26, 27, 28, 29, 30, 31, 32, 33):
- rutin. the main antioxidant polyphenol rutin in buckwheat may
reduce the risk of cancer and improve inflammation, blood pressure, and
lipid profile.
- quercetin. quercetin, found in many plant foods, is an antioxidant
that may have a variety of health-supporting effects, including reducing
the risk of cancer and heart disease.
- vitex. animal studies have shown that vitex may have many
health benefits. however, excessive intake may cause goiter.
- D-Chiral inositol. This is a unique soluble carbohydrate that lowers blood
sugar levels and may benefit diabetes management. Buckwheat is the most
abundant food source of this plant compound.
Summary: Buckwheat is richer in antioxidants than many
common grains. Its plant compounds include rutin, quercetin, viviflorin, and
D-chiral inositol.
Health benefits of buckwheat
like other whole-grain
pseudo-grains, buckwheat is associated with many benefits.
Improves blood sugar control
overtime, high blood
sugar can lead to a variety of chronic conditions, such as type 2 diabetes.
therefore, it is
important to moderate the rise in blood sugar after meals to maintain good
health.
As a good source of fiber,
buckwheat has a low to medium GI. This means that most people with type 2
diabetes should be safe to consume (3).
in fact, studies have
linked buckwheat intake to lower blood sugar in people with diabetes mellitus (34, 35).
this is supported by a
study in diabetic rats, which showed that buckwheat concentrates reduced blood
glucose levels by 12 to 19% (33).
This effect is thought
to be due to the unique compound D-Chiral Inositol. Studies have shown that
this soluble carbohydrate makes cells more sensitive to insulin, a hormone that
causes cells to absorb sugar from the bloodstream. （4, 36, 37, 38）。
in addition, certain
components of buckwheat appear to block or delay the digestion of table sugar (4).
overall, these
properties make buckwheat a healthy option for people with type 2 diabetes or
those who want to improve their blood sugar balance.
Heart health
buckwheat can also
promote heart health.
it has many
heart-healthy compounds such as rutin, magnesium, copper, fiber, and certain
proteins.
among grains and
pseudo-grains, buckwheat is the most abundant source of rutin, an antioxidant
that may have multiple benefits (39).
rutin may reduce the
risk of heart disease by preventing thrombosis and reducing inflammation and
blood pressure (27, 28, 40).
buckwheat has also
been found to improve your lipid profile. a bad image is a well-known risk
factor for heart disease.
A study of 850 Chinese
adults showed that buckwheat intake was associated with lower blood pressure
and improved blood lipid levels, including lowering LDL (bad) cholesterol
levels and raising HDL (good) cholesterol levels. （35）。
this effect is thought
to be caused by a protein that binds cholesterol to your digestive system,
preventing it from being absorbed into your bloodstream (14, 15, 16, 41).
Summary: Buckwheat may lower blood sugar levels, making
it a healthy choice for people with type 2 diabetes. what's more, it can
promote heart health by improving blood pressure and lipid profile.
Potential drawbacks
in addition to causing
allergic reactions in some people, eating buckwheat in moderation does not
produce any known adverse reactions.
Buckwheat allergy
people who regularly
consume buckwheat in large quantities are more likely to develop buckwheat
allergies.
a phenomenon called
allergic cross-reaction makes this allergy more common in people who are
already allergic to latex or rice. （42, 43）。
symptoms may include
rash, swelling, indigestion, and, in the worst cases, severe anaphylactic shock
(44).
Summary: Buckwheat consumption is not associated with
many adverse health effects. however, some people may be allergic.
Conclusion
buckwheat is a
pseudo-grain, a grain that does not grow on grass but is used similarly to other
grains.
it is gluten-free, a
good source of fiber, and rich in minerals and various plant compounds,
especially rutin.
as a result, buckwheat
consumption has been linked to a variety of health benefits, including improved
blood sugar control and heart health.