Buckwheat β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 343 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 72 g | 26.18% |
| Fiber | 10 g | 35.71% |
| Sugars | 0 g | - |
| Glycemic Index | 50 | - |
| Protein | 13 g | 26% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 3 | 3.85% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritionally buckwheat has unique characteristics. The protein quality of buckwheat is higher than that of wheat, soy, oats, or brown rice.
Encyclopedia of Foods. A Guide to Healthy Nutrition
13 g
🧀 Good Protein Content
10 g
🥔 Good Fiber Content
Key takeaways
Health benefits
- Gluten-free, making it a suitable grain alternative for those with celiac disease or gluten intolerance.
- Rich in fiber, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
- High in protein, containing all nine essential amino acids, making it a complete protein source for muscle growth and repair.
- Contains essential vitamins and minerals such as magnesium, copper, and manganese, which support energy production and overall health.
- Supports heart health by helping to lower cholesterol levels and improve blood pressure due to its rich content of antioxidants and flavonoids.
- Provides sustained energy from its complex carbohydrates, making it a great source of long-lasting energy.
Health risks
- Allergic reactions particularly in individuals allergic to buckwheat, which can cause symptoms like itching, swelling, or difficulty breathing.
- Potential for digestive issues such as bloating or gas when consumed in large quantities, especially if not accustomed to high-fiber foods.
- Oxalate content in buckwheat, which can contribute to the formation of kidney stones in susceptible individuals.
- Potential for contamination with mold or other toxins if buckwheat is not properly stored, which can pose health risks.
How to choose buckwheat
Buckwheat should be uniform in size with a fresh, earthy smell. The grains should be intact and not broken, showing they are well-handled. Look for grains that are clean and free of any dust or debris, indicating good processing and storage.
Avoid buckwheat that appears damp or has a musty smell, which can indicate poor storage conditions. Good quality buckwheat will not clump together when shaken, suggesting itβs dry and well-stored. Prefer organic varieties for optimal quality when available.
How to store buckwheat
Buckwheat should be stored in an airtight container in a cool, dry place. A pantry or kitchen cabinet is ideal to protect it from moisture and pests. Properly stored, buckwheat can last up to six months.
Moisture and heat can cause buckwheat to spoil, so these conditions should be avoided. Storing it near strong-smelling foods is not advisable, as buckwheat can absorb odors. Regularly checking for pests helps maintain its quality and safety.
β Extra Tip
How long does it last?
Buckwheat can last for 6 months when stored in an airtight container in a cool, dark place. If refrigerated or frozen, it can last up to 1 year. Proper storage helps prevent it from becoming rancid.
What to do with leftovers?
π¨ββοΈοΈ Medical disclaimer
How buckwheat supports specific health conditions
Buckwheat is a gluten-free grain alternative rich in fiber, promoting digestive health by aiding in regular bowel movements and reducing constipation. Its high levels of antioxidants, including rutin, support heart health by improving circulation and lowering blood pressure. Buckwheat also provides magnesium, which supports bone health and helps regulate muscle function. Its low glycemic index makes it a great choice for blood sugar control, beneficial for individuals with diabetes.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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