Buckwheat flour comes from ground buckwheat, a fruit seed from the same family as wild rhubarb. While buckwheat is not, technically, a cereal grain, it may be used as a substitute for cereal grains. Buckwheat flour is very nutritious. Despite its name, this flour is gluten-free and well tolerated by individuals with a wheat sensitivity as a wheat flour substitute. Buckwheat flour has a slightly earthy, nutty flavor, according to "The Cook's Thesaurus."
Identification
Buckwheat seeds have a triangular shape and raw seeds are greenish-pink in color but become darker brown or reddish-brown when roasted. The seed's outer hull may be milled or removed fully or left on the seed prior to being ground into flour. However, before hull removal, the entire plant is harvested and dried, according to the Vegetarian Society. Buckwheat flour is made from the inner part of the fruit. Only when it is completely dried out can the seeds be ground into flour.
Types
There are two main types of buckwheat flour: light or fancy and dark or supreme. The type depends upon how much of the dark-colored hull is left in when the seed is ground, according to What's Cooking America. Light or fancy buckwheat flour is made from hulled buckwheat while dark or supreme buckwheat flour is made from unhulled seeds and has dark specks throughout. The dark variety is denser and higher in dietary fiber.
Basic Nutrient Values
A 100 g serving of whole-groat or dark buckwheat flour provides 335 calories, 12.6 g of protein, 3.1 g of fat, .67 g of saturated fat, 70.5 g of carbohydrates, 10 g of dietary fiber, 2.6 g of sugars and 11 mg of sodium, according to NutritionValue.
Most of the calories in buckwheat flour, over 80 percent, come from carbohydrates. The whole-groat buckwheat flour is high in many vitamins and minerals, including vitamin K; thiamin or vitamin B-1; riboflavin or vitamin B-2; niacin or vitamin B-3; vitamin B-6, folate, magnesium, potassium, phosphorus; zinc, iron, copper and manganese.
Fiber Benefits
Buckwheat flour adds a nutrient-boost to any recipe as it is a rich food source of energizing carbohydrates, muscle-building protein, as well as over a dozen essential vitamins and minerals. Buckwheat flour, while not a grain is like other whole grains in terms of its high-fiber content. Dietary fiber promotes digestive health and regular bowel movements, aids in weight management and lowers both blood cholesterol and blood sugar levels, according to the MayoClinic website.
Heart Health
Buckwheat flour may promote the health of your cardiovascular system. Several nutrients, including folate, magnesium and potassium, play a role in supporting heart health. Folate reduces levels of homocysteine in the bloodstream. High homocysteine levels in the blood has the potential to damage the lining of your arteries and increase the risk of blood vessel blockages. Eating magnesium and potassium-rich foods, such as buckwheat flour, helps lower blood pressure, aids in muscle relaxation and improves blood flow.
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