A gluten-free, fiber-rich food with complete protein? That’s buckwheat. It’s earning the name of “superfood” and could soon be the “new” quinoa, referring to another ancient grain growing in popularity and use in kitchens and restaurants.
“It’s loaded with vitamins and minerals and can help people facing diabetes, heart disease and obesity,” said Cami Jacobsen RD, LD, Avera Medical Group Comprehensive Weight Management. As a complete protein, buckwheat has nine essential amino acids and is a good grain for gluten-free diets or for people seeking protein-rich meat-free meals.
What Are the Nutrition Facts on Buckwheat?
Buckwheat is mostly carbs, yet the nutritional value of buckwheat is considerably higher than other grains. One hundred grams gives you:
- Calories: 343
- Protein: 13.3 grams
- Carbs: 71.5 grams
- Sugar: 0 grams
- Fiber: 10 grams
- Fat: 3.4 grams
Jacobsen said buckwheat scores low to medium on the glycemic index.
The Rich Fiber in Buckwheat Makes it a Good Choice
- Buckwheat contains fiber your body cannot digest, which is good for colon health.
- Fiber is concentrated in the husk, making buckwheat flour darker.
- Buckwheat is found as green, brown and parboiled. Green is raw, brown has a toasted husk and parboiled is prepared like “quick oats” is to oatmeal.
- Its resistant starch helps gut bacteria work and can bring beneficial bacteria to colon cells.
Buckwheat Protein and Its Various Uses
- Buckwheat kernels have about 3.5% of a super-high quality protein when boiled.
- Buckwheat protein can lower blood cholesterol and suppress gallstones.
- Most often, buckwheat is processed to make groats and noodles. Groats are often called kasha.
- Traditional eastern European and Asian dishes often use buckwheat.
- It can be made into flour or tea.
- Buckwheat is filling and easily works with savory or sweet seasonings.
How to Prepare Buckwheat
Soba noodles are made with buckwheat. Cream of buckwheat is a good example of a prepared buckwheat dish. Here’s how:
- Boil water in a pot.
- Rinse the kernels under cold water until the water runs clear.
- Toast the rinsed buckwheat with a little butter in a nonstick pan.
- Carefully add 1-2 cups of the boiling water to kernels with a pinch of salt.
- Return to a boil, cover and cook for about 13 minutes without removing lid, like you would rice.
Do this and you’ll have an oatmeal-like dish many people enjoy for breakfast or as a snack. Combine it with roasted veggies and lean meat for a stew.
A Versatile Grain Ready for Many Uses in Your Kitchen
- Buckwheat flour makes good crepes you can use for anything from manicotti to enchiladas and remain gluten-free.
- Look for pre-toasted buckwheat (kasha) to save time.
- Buckwheat has tons of merit as a plant, growing well in places where modern wheats and others cannot thrive.
