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If you’re looking for a nutritious and delicious superfood to add to your diet, look no further than buckwheat! Buckwheat is a pseudocereal that is often mistaken as a grain. Buckwheat is high in fiber, magnesium, and protein, and it has a host of other health benefits. It is also gluten-free, making it an excellent choice for people with gluten sensitivities. This blog post will discuss the many benefits of buckwheat and provide some delicious recipes that you can try!
What is a pseudocereal?
Pseudocereals are plants that produce fruits or seeds used and consumed as grains, though botanically, pseudocereals are neither grasses nor actual cereal grains. Pseudocereals are typically high in protein, gluten-free, and are all nutrient-dense. Many so-called “ancient grains” like amaranth, buckwheat, chia, montina (Indian ricegrass), quinoa, ragi (finger millet), sorghum, teff, and triticale (a wheat/rye hybrid) are also pseudocereals.
Traditional Uses of Buckwheat
In Tibet and northern China, buckwheat noodles are typical during fasting periods. It is used in the Hindu culture when wheat or rice cannot be consumed due to religious practices. During this time, many people prepare their dishes with flour made from buckwheat which includes making pancakes and baking mixes for muffins and breads.
High in Manganese, Copper, Magnesium, and Iron, buckwheat is being incorporated into diets worldwide. You can cook it like rice or quinoa and use it as a side dish. You can also add buckwheat to soups or stews for extra flavor and nutrition.
Buckwheat and Blood Sugar Levels
Since Buckwheat has a low glycemic index, it’s safe to eat for most people with type-II diabetes. Additionally, buckwheat is a good source of fiber which could improve blood sugar control and insulin sensitivity. Including Buckwheat in your diet may be an excellent way to support your health if you have type-II diabetes.
A study of rats with diabetes, in which buckwheat concentrate was shown to lower blood sugar levels by 12–19%.[1] So, if you have type-II diabetes or are looking for ways to moderate your blood sugar levels, adding some buckwheat to your diet may be a good idea. Not only does it have a low GI, but it’s also packed with fiber and other nutrients that can support your health.
Heart-healthy addition to your diet
Buckwheat boasts many heart-healthy compounds, such as rutin. In fact, buckwheat is one of the richest sources of rutin, an antioxidant that may cut your risk of heart disease by preventing the formation of blood clots and decreasing inflammation and blood pressure. Buckwheat has also been found to improve your blood lipid profile. A poor profile is a well-known risk factor for heart disease.[2] Buckwheat is also a good source of fiber. In fact, one cup (168 grams) provides nearly 21% of the Reference Daily Intake. It also is an excellent source of magnesium, copper, fiber, and proteins. It boasts 13.3 grams of protein in 3.5 oz of raw buckwheat.
What Health Enhanced Food products contain buckwheat?
We are so excited about the nutritional impact of buckwheat that we have added it to many of our products. Here is a list of flour blends:
- Buckwheat Pancake and Muffin Mix
- Chickpea Pancake and Muffin Mix
- Gluten-Free Dumpling Mix
- Gluten-Free Fasting Flour
- Nourishing Low Potassium Baking Mix
- Gluten-Free Communion Flour
- Superior Breakfast Mix
Our flour mixes can be used to replace flour in any of your favorite recipes to make them more nutritious!
For more information on our flour blends go to HealthEnhancedFood.com
[1] Zhang HW, Zhang YH, Lu MJ, Tong WJ, Cao GW. Comparison of hypertension, dyslipidaemia and hyperglycaemia between buckwheat seed-consuming and non-consuming Mongolian-Chinese populations in Inner Mongolia, China. Clin Exp Pharmacol Physiol. 2007 Sep;34(9):838-44. doi: 10.1111/j.1440-1681.2007.04614.x. PMID: 17645626.
[2] Yang N, Ren G. Application of near-infrared reflectance spectroscopy to the evaluation of rutin and D-chiro-Inositol contents in tartary buckwheat. J Agric Food Chem. 2008 Feb 13;56(3):761-4. doi: 10.1021/jf072453u. Epub 2008 Jan 1. Erratum in: J Agric Food Chem. 2008 Apr 9;56(7):2546. PMID: 18167074.
