Healthy Benefits of Buckwheat in your Diet

Buckwheat is best known for being a premium source of energy, fibre and protein. As a pseudocereal, it is naturally high in complex carbohydrates (which release their energy slowly over extended periods, preventing spikes in blood sugar) and dietary fibre (which helps the body digest food efficiently and regulate cholesterol). Buckwheat is also one of the few plant foods to be a complete protein, as it contains all nine essential amino acids the body needs but can’t synthesize itself. These amino acids are key to maintaining and building healthy bones, cells, muscles and tissue, ensuring overall good body functioning and the ability to fight disease.  

Thanks to its potent cocktail of premium complex carbohydrates, dietary fibre and protein, buckwheat is an excellent weight loss food. The slow-release energy of complex carbohydrates keeps you powered and satisfied for longer, making you less susceptible to sugar cravings. Dietary fibre and protein build on that feeling of satiety, helping to stave off hunger and therefore reduce your need for more calories. These properties give buckwheat a low glycaemic index, indicating the grain’s regulatory effects on blood sugar. 

In addition to its rich carbohydrate, protein and fibre content, buckwheat is an abundant source of essential trace minerals, B vitamins and antioxidants, each of which have specific nutritional advantages. One serving of buckwheat provides over 30% of the recommended daily intake of manganese (vital for healthy metabolism and antioxidant defences), phosphorous (key for tissue growth and maintenance) and the heart healthy minerals copper and magnesium. Buckwheat is positively bursting with the B vitamins riboflavin, niacin and folate, which aid metabolism, support cell health and promote red blood cell formation. It is also rich in the antioxidants rutin (which has a positive effect on blood pressure, circulation and inflammation) and quercetin (which boosts cell health by protecting cells from damage by free radicals).  

If that weren’t enough, buckwheat’s nutritional profile is heightened by the fact that it has relatively low levels of phytic acid. Phytic acid binds to minerals and inhibits their absorption. Its comparative absence in buckwheat, therefore, means better bioavailability of the minerals in cooked groats, which renders their health benefits more effective. 

This enhanced effectivity powers up buckwheat’s already powerful three main health benefits: improved heart health, healthy weight loss and diabetes control. 

1. Heart health 

Dietary fibre is known to regulate cholesterol by slowing the absorption of bad cholesterol into the blood while boosting good cholesterol.  The antioxidants rutin and quercetin improve blood circulation and bolster cells’ defences against disease. Copper helps with blood formation and flow, magnesium is associated with lower blood pressure and manganese enhances antioxidant activity. As buckwheat contains all these heart healthy nutrients, regular consumption can lower your risk of heart disease. 

2. Weight loss 

The combination of a low glycaemic index with high levels of dietary fibre, complex carbohydrates and essential proteins is a winning one when it comes to weight loss. Buckwheat’s additional stores of the metabolic booster nutrients manganese and B vitamins therefore make it a veritable weight loss powerhouse. 

3. Diabetes 

The properties that make buckwheat a favourable food for heart health and weight loss also make it a key tool in lowering your risk of type 2 diabetes as they strengthen your body’s defences against disease and work to effectively control blood glucose levels.  

Buckwheat’s health benefits are too good to miss out on. A great way to maximise your exposure to them is by introducing buckwheat flour into your cooking. Just by swapping your regular flour for buckwheat flour, or by simply mixing buckwheat into your flour mix, you can instantly boost the nutrient value of your breads, pies, cakes and cookies. This is a terrific idea for those who aren’t keen on the taste of buckwheat groats but are keen on having a healthier heart, weight and blood sugar; buckwheat flour has a subtler taste than whole groats but the same high nutritional value. Check out our recipe for gluten free almond bread to get going.