Should you eat buckwheat? Everything about this nutritious pseudocereal

Today we take a closer look at a very useful gluten-free grain substitute: buckwheat. Despite the name, buckwheat has nothing to do with wheat. It is even completely gluten-free and alkalizing.

You’ll learn all about the benefits of this delicious and versatile food, and we’ll give you a 100% alkalizing recipe that’s perfect for balancing acidifying animal proteins.

What is buckwheat?

Buckwheat belongs to the category of foods known as pseudocereals. Even though they are prepared and eaten as grains, they are actually seeds. As a result, they have the nutritional density of seeds with the versatility of a grain.

Buckwheat, an alkalizing pseudocereal, is grown primarily in the Northern Hemisphere and is commonly consumed in Eastern European and some Asian cuisines. It has become popular among people looking for gluten-free and healthy alternatives to less nutritious grains.

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Buckwheat is an alkalizing pseudocereal. It can be prepared as a grain, but in fact it is a nutrient-rich seed. It is common in many Eastern European and Asian cuisines and has become popular as a gluten-free alternative to less nutritious grains.

A nutritional breakdown of buckwheat

Buckwheat is becoming increasingly popular in Western markets as people try to replace gluten-containing foods with more nutritious alternatives. One cup of buckwheat contains a hearty dose of fiber and protein, but very little fat and sugar.

That balance makes it very satiating and provides healthy energy and a long-lasting feeling of fullness. As a plant-based protein source, it is also a favorite among vegetarians, vegans and anyone looking to reduce the amount of animal products in their diet.

A one-cup serving of buckwheat contains:

• Calories: 155
• Fat: 1 g
• Sodium: 7 mg
• Carbohydrates: 34 g
• Fiber: 4.5 g
• Sugars: 1.5 g
• Protein: 5.7 g

Additionally, buckwheat is a rich source of several minerals and vitamins listed in the Osteoporosis Reversal Program as Foundation Supplements:

• B vitamins – Buckwheat is a good source of B vitamins, especially niacin, which promotes healthy skin and nerve function, and riboflavin, which improves the healing process and helps metabolize fats, carbohydrates and proteins.
• Manganese – This mineral supports healthy metabolism and the production of an antioxidant called superoxide dismutase (SOD). This makes manganese essential for preventing oxidative stress.
• Buyer – Buyer
  is another component of superoxide dismutase. It also protects your bones and blood vessels and helps with collagen production.
• Magnesium – Magnesium is involved in hundreds of metabolic processes, making it indispensable throughout the body. It regulates muscle function, nerve function, blood sugar levels, protein synthesis, bone formation and more.
• Iron – Iron is essential for the production and function of red blood cells. Iron deficiency, called anemia, contributes to many health problems, including bone loss.

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Buckwheat is a great source of fiber, protein, B vitamins, manganese, copper, magnesium and iron. It contains little sugar and fat.

Health benefits of buckwheat

Buckwheat’s strong nutritional profile has earned it a reputation as a health food. All these powerful compounds add up to an impressive list of health benefits.

• Lowers blood sugar levels – Thanks to its high fiber content, buckwheat has a low to medium glycemic index, which means it does not increase blood sugar levels. In a study with rats, buckwheat concentrate lowered blood sugar levels by 12 to 19 percent. ¹
• Improves heart health – Many of the nutrients, minerals and compounds in buckwheat are known to have benefits for heart health, including magnesium, copper, fiber and certain proteins. Buckwheat is also a source of the antioxidant polyphenol rutin. Rutin has been shown to reduce the risk of heart disease by preventing blood clots and reducing inflammation and blood pressure.^2.3
• Benefits of antioxidant content – In addition to rutin, buckwheat also contains the antioxidant quercetin. Quercetin has been shown to reduce the risk of cancer and heart disease. The protection that antioxidants provide against oxidative damage protects the bone remodeling cycle.⁴
• Bone health benefits – Buckwheat provides Foundation Supplement minerals that work together to keep your bones strong and safe. The antioxidants in buckwheat protect the bone remodeling process, and fiber helps prevent bone-damaging inflammation.

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Buckwheat provides benefits for your blood sugar, your heart, your antioxidant levels and your bone health. These benefits come from the Foundation Supplement minerals and vitamins found in buckwheat, as well as several antioxidant polyphenols.

How to cook buckwheat

The most basic form of buckwheat, buckwheat groats, is widely available. The groat is the buckwheat grain that you can cook in the same way as other grains. It should be soaked in water overnight and then cooked over high heat, resulting in a consistency similar to steel-cut oats. You can prepare a bowl of buckwheat just as you would prepare oatmeal or other cooked grains.

In addition to making delicious hot breakfast cereals, cooked buckwheat is also an excellent grain to add to salads or soups.

In many supermarkets you can also find roasted buckwheat, also called kasha. Kasha has a nuttier flavor than roasted buckwheat and is a staple in many Eastern European dishes.

Buckwheat is also widely used in many Asian cuisines. Soba noodles are traditionally made from buckwheat, giving them a heartier and more nutritious profile than pasta made from other grains.

Soba noodles are made from buckwheat flour, which is also commercially available as a substitute for wheat flour. Replacing wheat flour with buckwheat flour may require an adjustment because buckwheat contains more fiber than flour made from wheat. Look for cooking recipes that specifically use buckwheat flour to get the best results.

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Buckwheat can be used as a hot breakfast cereal, as an addition to soups or salads, or anywhere you would use another grain. Soba noodles are made from buckwheat and buckwheat flour can be used as a substitute for wheat flour.

A delicious and simple recipe with buckwheat

This stir-fry recipe is 100% alkalizing, making it an excellent way to balance acidifying animal proteins in your diet. This dish is bursting with color and flavor, and the buckwheat gives it a nutty, hearty base that will satisfy your taste buds and keep you satiated.

What this means for you

Add buckwheat to your bone-building, pH-balanced diet. By introducing a new grain to your meals, you can try a variation on all your favorite grain dishes. This increases your options in the kitchen and the variety in your diet.

If you want to continue expanding your culinary horizons and building stronger bones, check out Bone Appétit, the cookbook and meal planner from the Save Institute. Inside you’ll find over 200 recipes for breakfast, lunch, dinner, snacks and even dessert!

Consuming a pH-balanced diet not only contributes to better health, feeling good and improved appearance; it can also be delicious. Keep exploring new foods and broadening your palate while building stronger bones.

References

¹ https://www.ncbi.nlm.nih.gov/pubmed/14640572

² https://pubmed.ncbi.nlm.nih.gov/18167074/

³ https://www.ncbi.nlm.nih.gov/pubmed/22565308

⁴ https://pubmed.ncbi.nlm.nih.gov/22332099/