Buckwheat: Uses, Benefits, Side Effects & More! - PharmEasy Blog (2024)

Key Highlights:

• Buckwheat is a versatile, nutritious, and gluten-free pseudocereal.
• Rich in macronutrients, micronutrients, and bioactive plant compounds.
• Potential health benefits include improved blood sugar control, heart health, and digestion.
• Suitable for those following a gluten-free diet or looking for a nutrient-dense grain alternative.
• This article explores buckwheat’s nutritional facts, potential health benefits, downsides, and how to incorporate it into daily diet.

Introduction

Buckwheat is gaining popularity for being a healthy, gluten-free alternative for normal grains. What’s more, it’s full of nutrients that come with proposed healthy benefits. This pseudocereal may be used to enhance many meals. Hence, it makes for a great add-on to your health-focused diet.

In this article, we will discuss the nutrition of buckwheat, the types it comes in, and the potential health benefits and will look at any possible issues with eating buckwheat. Lastly, we will provide tips on how to incorporate it into your diet.

What is Buckwheat?

Buckwheat isn’t a form of wheat and is not a cereal grain either. It’s a seed, often called a pseudocereal. The common types of buckwheat are fa*gopyrum esculentum and fa*gopyrum tataricum. Chosen for its nutrient profile and gluten-free status.

Nutritional Composition of Buckwheat

Buckwheat is full of macronutrients, micronutrients, and plant compounds with biological activity. These make it super beneficial for health.

1. Macronutrients

Buckwheat gets its nutrition from:

• Carbohydrates: They give energy to the body.
• Fiber: It’s found in plants, aids healthy digestion, and is prime for overall health.
• Protein: Buckwheat packs all nine needed amino acids making it a good vegan protein source.
• Lipids: Though buckwheat is low in fats, it has health-promoting fatty acids linked to optimal health.

2. Micronutrients

Buckwheat is full of vitamins and minerals which are as follows.

• Vitamins: Not rich in vitamins, buckwheat carries thiamin, riboflavin, niacin, folate, vitamin K, and B6.
• Minerals: It’s a power source of manganese, magnesium, and copper, and holds decent amounts of iron, zinc, phosphorus, and selenium.

3. Other Plant Compounds

Along with its macronutrients and micro-nutrients, buckwheat houses plenty of bioactive plant agents which are as follows.

• Bioactive peptides: These proteins may boast antioxidant, antimicrobial, and immune-boosting action.
• Flavonoids: Plant compounds like rutin and quercetin are antioxidants presenting many likely health benefits.
• fa*gopyrins: Though too much of these can cause light sensitivity, they tend to be at safe levels in buckwheat.
• fa*gopyritols: Soluble carbohydrates that might aid in managing blood sugar.
• Phenolic acids: Compounds like ferulic and p-coumaric acids are known for their antioxidant qualities.

Potential Health Benefits of Buckwheat

Out of all foods, buckwheat stands out with some helpful health benefits which are described in the section below.

1. Improving Blood Sugar Control

Buckwheat’s complex carbohydrates and ample fiber are said to help lessen blood sugar spikes after meals. So, it’s proposed to be diabetes-friendly. It has D-chiro-inositol which is said to improve insulin sensitivity.

2. Boosting Heart Health

Buckwheat brings fiber, minerals, and antioxidants together for heart health. Fiber is said to reduce cholesterol, and minerals like magnesium and copper hold vital roles in heart health. Flavonoids like rutin and quercetin fight inflammation and defend against oxidative stress.

3. Enhancing Digestion

Buckwheat’s solid fiber content is proposed to support healthy digestion by favouring regular bowel moves and stopping constipation. Plus, its resistant starch fuels gut-friendly bacteria.

4. Weight Management

The mix of fiber and protein makes buckwheat good for this. Both nutrients make you feel fuller, which might reduce daily calorie intake and support weight control or loss.

5. Managing Diabetes

Thanks to its high fiber content and low-to-medium glycaemic index, it seems ideal for people watching their diabetes. Some studies are supporting the potential of buckwheat in diabetes control, more research to confirm it is required.

6. Rich in Antioxidants

The flavonoids and other antioxidants in buckwheat are proposed to safeguard the body against oxidative stress, which may help reduce the risk of aging and chronic diseases like cancer and heart problems.

7. Gluten-Free Alternative

For those sensitive to gluten or with celiac disease, buckwheat is a popular alternative for typical cereal grains. Gluten-free goods using buckwheat flour like bread, pasta, and baked goodies, offer a nutrient-rich, gluten-free choice for people with diet limits.

Although studies have shown potential health benefits of buckwheat, further research is needed to confirm these.

Potential Downsides and Side Effects

Buckwheat Allergy

Some people might have an allergic reaction to buckwheat. This is rare but can occur. Swelling in the mouth, hives, and trouble breathing. If you’re allergic to latex or rice, you might have a higher risk of a buckwheat allergy.

Antinutrient Content

Buckwheat has some antinutrients – like protease inhibitors and tannins. These might block certain mineral absorption like iron and calcium. Eating buckwheat in normal amounts likely won’t cause nutrient deficiencies in a balanced diet.

Healthful Ways to Incorporate Buckwheat into Your Diet

How to Choose and Store?

Buckwheat comes in many forms – groats, flour, and noodles. When shopping for buckwheat, aim for 100% buckwheat products. This makes sure you get all the nutrients and keeps you gluten-free. To extend shelf-life, keep buckwheat items in a neat, dark place in an airtight jar.

Cooking Techniques

You can cook by just boiling them in water or stock them till they’re tender. Then use the cooked groats in salads, soups, or grain dishes. You can also use its flour to whip up delicious gluten-free pancakes, muffins, or other baked snacks.

Also Read: Resveratrol Benefits: An In-Depth Research-Based Exploration

Conclusion

Buckwheat is packed with nutrients and can be used in many ways. Its unique nutritional profile and absence of gluten make it an appealing choice for those aiming to boost their health. By knowing the nutritional facts, possible benefits, and ways to include buckwheat in your diet, you can improve your meal planning. You can also make the most of what this pseudocereal has to offer.

Frequently Asked Questions (FAQs)

References:

1. National Health Service (NHS). Overview – Coeliac disease [Internet]. [cited 2024 Apr 24]. Available from: https://www.nhs.uk/conditions/coeliac-disease

2. ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Apr 24]. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0963996906001773

3. PubMed. Buckwheat concentrate reduces serum glucose in streptozotocin-diabetic rats [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/14640572

4. PubMed. Comparison of hypertension, dyslipidaemia and hyperglycaemia between buckwheat seed-consuming and non-consuming Mongolian-Chinese populations in Inner Mongolia, China [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/17645626

5. PubMed. D-chiro-inositol-enriched tartary buckwheat bran extract lowers the blood glucose level in KK-Ay mice [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/18921966

6. PubMed. Extracts of common buckwheat bran prevent sucrose digestion [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/22472288

7. PubMed. Magnesium and Cardiovascular Disease [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/29793664

8. National Center for Biotechnology Information (NCBI). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis – PMC [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898422

9. National Center for Biotechnology Information (NCBI). The Pharmacological Potential of Rutin – PMC [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5355559

10. PubMed. Therapeutic potential of quercetin to decrease blood pressure: review of efficacy and mechanisms [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/22332099

11. PubMed. Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/7840076

12. PubMed. Stronger suppression of plasma cholesterol and enhancement of the fecal excretion of steroids by a buckwheat protein product than by a soy protein isolate in rats fed on a cholesterol-free diet [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/11471745

13. PubMed. Nutritional properties of starch in buckwheat products: studies in vitro and in vivo [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/11170616

14. National Center for Biotechnology Information (NCBI). Dietary fiber and prebiotics and the gastrointestinal microbiota – PMC [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821

15. National Center for Biotechnology Information (NCBI). Resistant Starch: Promise for Improving Human Health – PMC [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823506

16. PubMed. Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/11427691

17. PubMed. Immediate hypersensitive reactions to buckwheat ingestion and cross allergenicity between buckwheat and rice antigens in subjects with high levels of IgE antibodies to buckwheat [Internet]. [cited 2024 Apr 24]. Available from: https://pubmed.ncbi.nlm.nih.gov/7621062

18. National Health Service (NHS). Allergies [Internet]. [cited 2024 Apr 24]. Available from: https://www.nhs.uk/conditions/allergies

19. American Heart Association. Whole Grains, Refined Grains, and Dietary Fiber [Internet]. [cited 2024 Apr 24]. Available from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber

20. ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Apr 24]. Available from: https://www.sciencedirect.com/science/article/pii/S0002914914022784

21. British Medical Journal (BMJ). Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study [Internet]. [cited 2024 Apr 24]. Available from: https://www.bmj.com/content/357/bmj.j1892

22. National Center for Biotechnology Information (NCBI).
    fa*gopyrum tataricum (Buckwheat) Improved High-Glucose-Induced Insulin Resistance in Mouse Hepatocytes and Diabetes in Fructose-Rich Diet-Induced Mice – PMC [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3324901

23. American Diabetes Association. Tips for Eating Well [Internet]. [cited 2024 Apr 24]. Available from: http://www.diabetes.org/food-and-fitness/food

24. National Center for Biotechnology Information (NCBI). Fiber and Prebiotics: Mechanisms and Health Benefits – PMC [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355

25. National Center for Biotechnology Information (NCBI). Extracts of common buckwheat bran prevent sucrose digestion [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22472288

26. National Center for Biotechnology Information (NCBI). Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/11427691

27. National Center for Biotechnology Information (NCBI). Intestinal health functions of colonic microbial metabolites: a review [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21840809

28. National Center for Biotechnology Information (NCBI). A review of the potential mechanisms for the lowering of colorectal oncogenesis by butyrate [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22676885

29. National Center for Biotechnology Information (NCBI). Butyrate: implications for intestinal function [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22797568

30. National Center for Biotechnology Information (NCBI). A buckwheat protein product suppresses 1,2-dimethylhydrazine-induced colon carcinogenesis in rats by reducing cell proliferation [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/11385078

31. ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Apr 24]. Available from: http://www.sciencedirect.com/science/article/pii/S0955286396001106

32. National Center for Biotechnology Information (NCBI). Stronger suppression of plasma cholesterol and enhancement of the fecal excretion of steroids by a buckwheat protein product than by a soy protein isolate in rats fed on a cholesterol-free diet [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/11471745

33. National Center for Biotechnology Information (NCBI). A buckwheat protein product suppresses gallstone formation and plasma cholesterol more strongly than soy protein isolate in hamsters [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/10867034

34. National Center for Biotechnology Information (NCBI). High protein buckwheat flour suppresses hypercholesterolemia in rats and gallstone formation in mice by hypercholesterolemic diet and body fat in rats because of its low protein digestibility [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16459229

35. ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Apr 24]. Available from: http://www.sciencedirect.com/science/article/pii/S0308814602002285

36. National Center for Biotechnology Information (NCBI). Cardiovascular disease from copper deficiency–a history [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/10721936

37. National Center for Biotechnology Information (NCBI). Suboptimal magnesium status in the United States: are the health consequences underestimated? [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22364157

38. National Center for Biotechnology Information (NCBI). In vitro antioxidant activities of barley, husked oat, naked oat, triticale, and buckwheat wastes and their influence on the growth and biomarkers of antioxidant status in rats [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16756343

39. National Center for Biotechnology Information (NCBI). Antioxidant activity and total phenolics in selected cereal grains and their different morphological fractions [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/10888490

40. National Center for Biotechnology Information (NCBI). Antioxidant activity of tartary (fa*gopyrum tataricum (L.) Gaertn.) and common (fa*gopyrum esculentum moench) buckwheat sprouts [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18072736

41. National Center for Biotechnology Information (NCBI). Tartary buckwheat (fa*gopyrum tataricum Gaertn.) as a source of dietary rutin and quercitrin [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/14558761

42. National Center for Biotechnology Information (NCBI). Extraction of rutin from buckwheat (fa*gopyrum esculentumMoench) seeds and determination by capillary electrophoresis [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/10552865

43. National Center for Biotechnology Information (NCBI). Application of near-infrared reflectance spectroscopy to the evaluation of rutin and D-chiro-Inositol contents in tartary buckwheat [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18167074

44. National Center for Biotechnology Information (NCBI). Therapeutic potential of quercetin to decrease blood pressure: review of efficacy and mechanisms [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22332099

45. National Center for Biotechnology Information (NCBI). A dietary pattern rich in lignans, quercetin and resveratrol decreases the risk of oesophageal cancer [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25345471

46. National Center for Biotechnology Information (NCBI). Antithyroid effects in vivo and in vitro of vitexin: a C-glucosylflavone in millet [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/7714083

47. National Center for Biotechnology Information (NCBI). Determination of free and bound phenolic compounds in buckwheat spaghetti by RP-HPLC-ESI-TOF-MS: effect of thermal processing from farm to fork [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21678994

48. National Center for Biotechnology Information (NCBI). Buckwheat concentrate reduces serum glucose in streptozotocin-diabetic rats [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/14640572

49. National Center for Biotechnology Information (NCBI). Comparison of hypertension, dyslipidaemia and hyperglycaemia between buckwheat seed-consuming and non-consuming Mongolian-Chinese populations in Inner Mongolia, China [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17645626

50. National Center for Biotechnology Information (NCBI). Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/7840076

51. National Center for Biotechnology Information (NCBI). Antihyperglycemic effects of 3-O-methyl-D-chiro-inositol and D-chiro-inositol associated with manganese in streptozotocin diabetic rats [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/10824707

52. National Center for Biotechnology Information (NCBI). Effects of D-chiroinositol added to a meal on plasma glucose and insulin in hyperinsulinemic rhesus monkeys [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/8697063

53. National Center for Biotechnology Information (NCBI). D-chiro-inositol-enriched tartary buckwheat bran extract lowers the blood glucose level in KK-Ay mice [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18921966

54. ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Apr 24]. Available from: http://www.sciencedirect.com/science/article/pii/S0963996912002797

55. National Center for Biotechnology Information (NCBI). Protein disulfide isomerase inhibitors constitute a new class of antithrombotic agents [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22565308

56. National Center for Biotechnology Information (NCBI). Consumption of buckwheat protein lowers plasma cholesterol and raises fecal neutral sterols in cholesterol-Fed rats because of its low digestibility [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/9202097

57. National Center for Biotechnology Information (NCBI). Cross-reactivity between buckwheat and latex [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/9636816

58. National Center for Biotechnology Information (NCBI). Immediate hypersensitive reactions to buckwheat ingestion and cross allergenicity between buckwheat and rice antigens in subjects with high levels of IgE antibodies to buckwheat [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/7621062

59. National Center for Biotechnology Information (NCBI). Clinical manifestations, co-sensitizations, and immunoblotting profiles of buckwheat-allergic patients [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/20804471

60. National Center for Biotechnology Information (NCBI). Nutritional and bioactive characteristics of buckwheat, and its potential for developing gluten‐free products: An updated overview – PMC [Internet]. [cited 2024 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171551

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisem*nts of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisem*nts do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Recommended Topics

Comments

Leave your comment...