<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/health-benefits-of-buckwheat-700-350-49bf4fd.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/health-benefits-of-buckwheat-700-350-49bf4fd.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/health-benefits-of-buckwheat-700-350-49bf4fd.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-446258 alignnone size-landscape_thumbnail" alt="Buckwheat in a bowl" title="The health benefits of buckwheat" /> <h2>What is buckwheat?</h2>
<p>Despite having ‘wheat’ in its name, <a href="/glossary/buckwheat-glossary">buckwheat</a> is actually a seed and sometimes referred to as a ‘pseudo-grain’. Processed into groats, buckwheat has the appearance of small, nugget-type granules that can be used in the same way as rice. You may also find buckwheat as flour, noodles or even flakes, making it a versatile substitute for wheat flour. Discover our <a href="/howto/guide/how-cook-buckwheat">how to cook buckwheat</a> guide.</p>
<p><strong>Discover our full range of <a href="/health">health benefit guides</a> or check out some of our <a href="/recipes/collection/buckwheat-recipes">best buckwheat recipes.</a> Start the day well with our <a href="/recipes/spinach-protein-pancakes">spinach protein pancakes</a> and finish with <a href="/recipes/lamb-buckwheat-noodles-tomato-dressing">lamb with buckwheat noodles & tomato dressing</a>.</strong></p>
<p><a href="/recipes/mushroom-buckwheat-risotto"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-446279 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/buckwheat-risotto-700-350-f74d588.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Buckwheat risotto" title="buckwheat-risotto-700-350-f74d588">
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<h2 class="p1">The benefits of buckwheat may include:</h2>
<ol>
<li class="p1">It’s naturally gluten-free</li>
<li class="p1">Rich in antioxidants</li>
<li class="p1">May be beneficial for blood sugar management</li>
<li class="p1">Rich in heart-healthy nutrients, including <span class="s1">magnesium</span> and <span class="s1">fibre</span></li>
<li class="p1">A good source of fibre, beneficial to gut health</li>
</ol>
<h2>Nutritional benefits of buckwheat</h2>
<p>A 100g serving of buckwheat (boiled) provides:</p>
<ul>
<li>118kcal /497KJ</li>
<li>4.3g protein</li>
<li>1.2g fat</li>
<li>21.3g carbohydrate</li>
<li>2.1g fibre</li>
<li>65mg magnesium</li>
</ul>
<p><a href="/recipes/1841644/teriyaki-prawns-and-broccoli-noodles"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<h2>Top 5 health benefits of buckwheat</h2>
<h3>1. It’s gluten-free</h3>
<div>Buckwheat is naturally gluten-free, making it suitable for those with <a href="https://www.nhs.uk/conditions/coeliac-disease/">coeliac disease</a>. However, if avoiding gluten is important for you, make sure you check labels when purchasing buckwheat products. This is because some commercial products such as soba noodles may be made using buckwheat combined with wheat and therefore will not be gluten-free.</div>
<h3>2. Rich in antioxidants</h3>
<div>Buckwheat has an enviable antioxidant profile, better than that of many common cereal grains like oats or wheat. As well as containing plant compounds like <a href="https://www.sciencedirect.com/science/article/abs/pii/S0963996906001773">rutin</a>, it is one of the richest food sources of <a href="https://pubmed.ncbi.nlm.nih.gov/14640572/">d-chiro inositol</a>.</div>
<h3>3. May be beneficial for blood sugar management</h3>
<div>Buckwheat supplies fibre, and benefits from a low-to-medium <a href="/howto/guide/spotlight-low-gi">glycaemic index</a>. This means it has a moderate effect on <a href="https://pubmed.ncbi.nlm.nih.gov/17645626/">blood sugar levels</a> and may even <a href="https://pubmed.ncbi.nlm.nih.gov/14640572/">lower blood sugar levels</a>. Studies suggest this effect may be thanks to <a href="https://pubmed.ncbi.nlm.nih.gov/18921966/">soluble carbohydrate in buckwheat</a> that makes cells more responsive to the hormone insulin and may <a href="https://pubmed.ncbi.nlm.nih.gov/22472288/">delay the digestion of sugar</a>.</div>
<h3>4. Supports a healthy heart</h3>
<div>Buckwheat is rich in heart-healthy nutrients, including <a href="https://pubmed.ncbi.nlm.nih.gov/29793664/">magnesium</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898422/">fibre</a>. In addition, it is a good source of plant compounds called <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5355559/">rutin</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/22332099/">quercetin,</a> which have protective antioxidant properties.</div>
<div></div>
<div>Buckwheat may also <a href="https://pubmed.ncbi.nlm.nih.gov/7840076/">improve cholesterol balance</a>; animal studies suggest this is due to a protein in the seed that <a href="https://pubmed.ncbi.nlm.nih.gov/11471745/">binds with cholesterol,</a> inhibiting its absorption to the blood.</div>
<h3>5. Source of fibre</h3>
<div><a href="https://pubmed.ncbi.nlm.nih.gov/11170616/">Buckwheat</a> is rich in fibre, especially <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/">insoluble fibre</a> and a type known as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823506/">resistant starch</a>, both of which are of particular benefit to gut health. This is because the beneficial bacteria that live in the gut use these fibres as a source of fuel, helping them increase in number and simultaneously produce <a href="https://pubmed.ncbi.nlm.nih.gov/11427691/">by-products</a> that are valuable for gut health.</div>
<h2>Is buckwheat safe for everyone?</h2>
<div>Buckwheat is safe for most people, including those with coeliac disease. However, some people may be allergic. This may be relevant for those with an allergy to latex or rice due to a <a href="https://pubmed.ncbi.nlm.nih.gov/7621062/">cross-reactivity</a>.</div>
<div></div>
<div>If you have concerns or queries, refer to your GP or healthcare professional. More information on allergy may be found at <a href="https://www.nhs.uk/conditions/allergies/">NHS website</a>.</div>
<div>
<h2 class="p1">Overall, is buckwheat good for you?</h2>
<p class="p1">Buckwheat is naturally gluten-free, so could prove a particularly useful grain for anyone with coeliac disease or an intolerance to gluten, however check labels if this applies to you as some foods can add wheat into the mix. Its antioxidant profile is better than many common cereal grains, which may help to protect against cell damage. Packed with heart-healthy nutrients, buckwheat is also high in fibre, which may benefit gut health and help you to feel full.</p>
</div>
<h2>Buckwheat recipes</h2>
<p><a href="/recipes/557629/cinnamon-buckwheat-pancakes-with-cherries">Cinnamon buckwheat pancakes</a><br>
<a href="/recipes/mushroom-buckwheat-risotto">Mushroom buckwheat risotto</a><br>
<a href="/recipes/date-buckwheat-granola-pecans-seeds">Date & buckwheat granola with pecans & seeds</a><br>
<a href="/recipes/sea-trout-buckwheat-salad-watercress-asparagus">Sea trout & buckwheat salad with watercress & asparagus</a><br>
<a href="/recipes/236613/chicken-soba-noodles">Chicken soba noodles</a></p>
<h2>Now read:</h2>
<p><a href="/howto/guide/health-benefits-quinoa">The health benefits of quinoa</a><br>
<a href="/howto/guide/health-benefits-chia-seeds">The health benefits of chia seeds</a><br>
<a href="/howto/guide/health-benefits-coconut-flour">The health benefits of coconut flour</a></p>
<hr>
<div>
<p><em>This article was last reviewed on 31 August 2021 by</em><span class="apple-converted-space"><i> </i></span><a href="/author/kerrytorrens">Kerry Torrens</a><em>.</em></p>
</div>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="noopener noreferrer">British Association for Applied Nutrition and Nutritional Therapy</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="noopener noreferrer">Complementary & Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="noopener noreferrer">urbanwellness.co.uk</a>.</em></p>
<p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
Top 5 health benefits of buckwheat
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