In the U.S., buckwheat flour is primarily known for its use in pancakes, but other cultures have used it for centuries in making porridge, noodles, crepes and a variety of other foods. Not only is it nutritious, it has other helpful properties that may play a role in treating a variety of medical conditions from intestinal problems to blood sugar regulation.
Identification
Buckwheat is native to Europe and Asia and was introduced to the U.S. by the Dutch during the 17th century, when it was a common staple in the diets of early Americans. Buckwheat isn't a member of the grass family like other cereals such as wheat, but closer to plants like rhubarb and sorrel, with a common triangular shape to their seeds. Buckwheat is typically ground into flour in both light and dark forms, although the dark packs the most nutrition. When bees feed on the flowers of buckwheat plants, they also produce a darker honey with a strong flavor.
Benefits
Buckwheat doesn't contain gluten, so it's a safe grain to use if you have celiac disease or gluten-intolerance and can be substituted for other gluten-containing flours. Its special protein content also makes it helpful for vegetarian diets.
Nutrition
Buckwheat and buckwheat flour are an excellent source of manganese, a mineral that helps keep your bones, thyroid and nerves healthy. Buckwheat is also a good source of magnesium, a mineral that helps maintain good blood circulation, as well as being full of dietary fiber. Buckwheat has two flavonoids, rutin and quercetin, which protect against cell damage and inflammation. Buckwheat contains all eight essential amino acids, making it a complete protein source. One-fourth cup of buckwheat flour has 8 g of protein, 5 g of fiber, 22 g of carbohydrates and 1 g of sugars. It also provides 19 percent of your Recommended Daily Allowance of magnesium, 16 percent of the RDA of phosphorus, 10 percent the RDA of iron, 4 percent the RDA of calcium and 120 calories.
Expert Insight
Buckwheat may help with your ability to control blood sugar levels, as evidenced in a study by J.M. Kawa, et al, published in December 2003 in the "Journal of Agricultural and Food Chemistry." The researchers discovered that a single dose of buckwheat seed extract lowered blood glucose levels by 12 to 19 percent at 90 and 120 minutes after administration when fed to laboratory rats with chemically induced diabetes. In 2004, scientists in Denmark at the Danish Cancer Society studying the effects of the lignans in plants such as buckwheat found that women eating the most whole grains had significantly higher blood levels of lignan, which may help protect against breast cancer and heart disease. A study led by G. Prestamo from Spain and published in the June 2003 issue of "Nutrition Research," showed that rats fed a diet rich in buckwheat for 10 days had a significantly greater amount of "friendly" bacteria in their intestinal tracts than those in a control group.
Considerations
When buying buckwheat flour in bulk, make sure the bins are covered and there is no evidence of moisture. Buckwheat flour should always be stored in the refrigerator, where it can stay fresh for several months. You can combine buckwheat flour with whole wheat flour in your recipes to create breads, muffins, pancakes and waffles.
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