Is Buckwheat Gluten Free?

The word “wheat” is enough to strike fear into the heart of any celiac sufferer because, after all, it contains gluten. Gluten is one of the primary proteins found in wheat as well as other grains like barley and rye. It is responsible for triggering the harmful autoimmune reaction that damages the small intestine and causing a wide variety of symptoms.

While wheat products are definitely something any celiac sufferer should avoid, not everything that contains the word “wheat” is dangerous. Buckwheat, for example, is a seed, though it often appears on lists of gluten free grains. Keep reading to learn more about buckwheat and how to incorporate it into your gluten free diet.

What is Buckwheat, Anyway?

Though the name does contain the word wheat, buckwheat is not related to wheat. In fact, it is not even a grain at all – it is technically considered a fruit because it is the fruit of the plant Fagopyrum esculentum. Buckwheat is also included in a group of foods called pseudocereals – they are seeds that are consumed in much the same way as cereal grains, but they don’t grow on grasses. Other examples of pseudocereals include amaranth and quinoa.

Buckwheat has recently become popular as a health food because not only is it gluten free, but it is very rich in minerals and antioxidants. The nutritional value of this pseudocereal is actually much higher than other grains. A 3.5-ounce (100-gram) serving of raw buckwheat contains 343 calories with 13.3 grams of protein, 71.5 grams of carbs, 3.5 grams of fat, 10 grams of fiber, and no sugar. It also contains essential nutrients like manganese, copper, magnesium, iron, and phosphorus.

What Are the Health Benefits of Buckwheat?

The primary component of buckwheat is carbohydrate. Though you may think of carbs as the enemy, it is important to remember that there are different types of carbohydrates. Complex carbohydrates are digested much more slowly by the body than simple carbohydrates, so they provide a long-burning source of energy, and they do not cause dangerous spikes in blood sugar. In fact, buckwheat is a fairly low-glycemic food which, paired with its high fiber content, makes it a great dietary choice for diabetics.

Here are some of the health benefits associated with buckwheat:

• It is rich in antioxidants like quercetin and rutin, which improve blood pressure and reduce the risk for cancer.
• Though not high in many vitamins, buckwheat is abundant in minerals and, when cooked, the groats are very well absorbed.
• The fiber content of buckwheat has been shown to moderate rises in blood sugar, making it extremely beneficial for people with diabetes.
• It contains heart-healthy compounds like magnesium, rutin, copper, fiber, and protein, which can reduce the risk of heart disease.
• Buckwheat has been shown to lower blood pressure and improve blood lipid profiles.

Though buckwheat is a healthy gluten-free grain alternative, it can still cause allergic reactions in some individuals who are sensitive to buckwheat. It is also important to know that buckwheat has a higher risk for triggering allergic cross-reactivity – this means that people who are already allergic to latex or rice may have a higher risk for developing a buckwheat allergy, especially if they consume it often or in significant amounts.

Is Buckwheat Always Gluten Free?

Buckwheat is naturally gluten free, but you still need to be careful when purchasing it. Like many grains, buckwheat is often processed in the same facility or on shared equipment with gluten-containing grains like wheat, barley, and rye. This means that, while the buckwheat might still be gluten free, there is a risk for cross-contamination. For this reason, it is very important to choose a brand of buckwheat that is labeled “gluten free”.

Here are a few notable brands that sell gluten free buckwheat:

• Arrowhead Mills
• Birkett Mills
• Bob’s Red Mill

In addition to being aware of the risk for cross-contamination, you also need to be mindful of products made with buckwheat. Soba noodles, for example, are traditionally made with buckwheat flour. Depending on the brand, however, they may contain gluten-containing grains like wheat flour as well. Again, check the label and look for a product that is certified gluten free to guarantee that it is safe.

Tips for Gluten Free Cooking with Buckwheat

Before you attempt to prepare one of the buckwheat recipes below, you should know the basics about shopping for and cooking with buckwheat. Buckwheat comes in small heart-shaped seeds. In order to be cooked, the seeds have to be dehulled – they are then called groats which can be cooked or ground into buckwheat flour.

Untoasted buckwheat is a pale greenish-white color, and it has a very mild taste. Toasted buckwheat is sometimes referred to as “kasha,” and it has a dark brown color with an early flavor. To make the distinction even simpler, just remember that buckwheat is raw, and kasha is not. Either can be used in cooking gluten free recipes, but some require one over the other.

Here are some simple tips for cooking with buckwheat:

• Always thoroughly rinse your buckwheat before using it in a recipe – you can also soak it overnight to make it more digestible and to make it cook faster.
• To give your buckwheat more flavor, toast it in a dry pan for a few minutes until it is dark reddish-brown in color.
• Prepare buckwheat groats simply by simmering 1 cup of toasted buckwheat groats with 1 ¾ cup water, 1 tablespoon butter, and ½ teaspoon salt for 18 to 20 minutes until tender.
• If you want to cook your buckwheat faster, prepare it in a rice cooker on the white rice setting – just add a little butter or water at the end if it seems too dry.

Because buckwheat flour responds very differently than traditional wheat flour, it is best to choose a recipe that is designed to be made with buckwheat. If you try to substitute buckwheat flour for wheat flour, your recipe probably won’t turn out right.

Try These 3 Tasty Recipes Featuring Buckwheat

Buckwheat is a highly versatile ingredient. You can prepare the whole groats in the same way you might prepare rice, or you can use buckwheat flour to prepare a wide variety of baked goods. Here are three tasty recipes featuring buckwheat we recommend:

1. Savory Buckwheat Mushroom Risotto

Servings: 8

Ingredients:

• ½ ounce dried morel mushrooms
• 4 tablespoons butter, divided
• 1 medium yellow onion, diced
• Salt and pepper
• 1 ½ cups buckwheat

Instructions:

1. Place the dried mushrooms in a medium bowl and pour the boiling water over them.
2. Let soak for 20 minutes then drain, reserving the cooking liquid.
3. Coarsely chop the mushrooms then set them aside.
4. Melt 2 tablespoons butter in a large skillet on medium-high heat.
5. Add the onion and sauté until translucent, about 6 to 8 minutes, then season with salt and pepper.
6. Stir in the chopped mushrooms and season with salt and pepper.
7. Cook for 2 minutes until tender then spoon into a bowl and set aside.
8. Combine the broth and reserved cooking liquid in a medium saucepan and bring to a simmer then reduce heat to low and keep warm.
9. In another medium saucepan, melt the remaining butter on medium heat.
10. Add the buckwheat and stir well then cook for 4 minutes, stirring constantly, until toasted.
11. Stir in the broth a cup at a time, letting the buckwheat absorb the liquid before adding more – about 45 minutes.
12. Adjust the seasoning to taste and serve hot.

2. Cherry Buckwheat Crumble

Servings: 8

Ingredients:

• 4 (10-ounce) bags frozen sweet cherries, thawed
• 7 tablespoons sugar, divided
• 2 tablespoons red wine vinegar
• 2 tablespoons cornstarch, divided
• 6 tablespoons toasted sunflower seeds, unsalted
• ¼ cup buckwheat flour
• 3 tablespoons toasted sesame seeds (optional)
• 3 tablespoons whole flaxseed
• ¼ teaspoon salt
• ¼ cup cold butter, chopped

Instructions:

1. Preheat the oven to 350°F and lightly grease a 5-quart baking dish.
2. Toss the cherries with ¼ cup sugar, the red wine vinegar, and 1 tablespoon cornstarch then spread in the dish.
3. Combine the sunflower seeds, buckwheat flour, sesame seed, flaxseed, cornstarch, and salt with 2 tablespoons sugar in a medium bowl.
4. Work in the butter until it forms a crumbled mixture then sprinkle it over the cherries.
5. Sprinkle the remaining sugar on top then bake for 65 to 75 minutes until the fruit is bubbling and the topping is browned.

3. Chocolate Buckwheat Cookies

Servings: 12

Ingredients:

• 2 cups buckwheat flour
• 1/3 cup unsweetened cocoa powder
• 3 teaspoons baking powder
• 1 ½ cups light brown sugar, packed
• 2 sticks butter, room temperature
• 1 ¼ cup pure dark chocolate chips
• 1 teaspoon espresso, cooled
• Powdered sugar, as needed

Instructions:

1. Preheat the oven to 375°F and line a rimmed baking sheet with parchment.
2. Whisk together the buckwheat flour, cocoa powder, and baking powder in a medium bowl.
3. In another bowl, beat together the brown sugar and butter with a hand mixer on medium-high speed until light and fluffy – 3 to 4 minutes.
4. Gradually beat in the dry ingredients on medium-low until just combined.
5. Stir in the chocolate chips and espresso on low speed until just combined.
6. Turn the dough out onto a floured surface and shape into a 2x10-inch log.
7. Slice the log into 12 cookies and place them on the baking sheet – sprinkle the cookies lightly with powdered sugar.
8. Bake for 12 to 15 minutes, rotating once halfway through until the cookies are baked through.
9. Cool for 5 minutes on the baking sheet then transfer to a wire rack to cool completely.

Though you still need to be careful to make sure everything you eat is truly gluten free, buckwheat is a healthy grain alternative that you can add to your safe list. Just be mindful of the risk for cross-contamination during processing and choose brands that are labeled gluten free. As long as you stay safe, you can enjoy buckwheat in a wide variety of tasty and nutritious ways!