Buckwheat grain is the dried and de-husked seed of the plant. The triangular seeds are produced and processed to be used as a grain. Brown in colour, it is sold as grain or flour. It has a nutty flavour which means that it can be consumed raw or simply roasted. It light to digest and very filling. It is popularly consumed during the Navratri fasts.
The buckwheat flour is dark in colour, but quite tasty and known to be rich in fibre. Good for rotis, poories etc. and used much in the same way as the Singhara ka Aata, even though it is tougher in texture. The grain like seeds of buckwheat maybe used as a cereal or in salads.

It is eaten as a cereal and used in the preparation of dishes like waffles, pancakes, dhokla, chilas and khichadi. They also pop up in salads, soups, stews and noodles. Gluten-free beer is another popular beverage made using buckwheat.

Health benefits

Buckwheat grains compose proportionately more starch than other similar seeds like quinoa and amaranth. 100 g seeds (grains) provide 343 calories. The grains are moderate sources of energy, and calorie content may be compared to that of major cereals such as wheat, maize, rice and that of pulses like chickpea, mung bean, cowpea (black-eye pea), etc.

The protein level in buckwheat grains is the range of 11-14 g of protein per 100 g; relatively less than that in quinoa and pulses. Nonetheless, it composes all the indispensable amino acids for the human body at excellent proportions, especially in lysine which is otherwise a limiting amino acid in grains like wheat, maize, rice, etc.

Buckwheat seeds are very rich source of soluble and insoluble dietary fibre. 100 g provide 10 g or 26% of daily requirement of fibre. Fibre increase bulkiness of the food and helps prevent constipation problems by speeding up bowel movements through the gut. Fibre also binds to toxins and aid in their excretion from the gut and helps protect the colon mucus membrane from cancers. In addition, dietary fibres bind to bile salts (produced from cholesterol) and decrease their re-absorption in colon, thus help lower serum LDL cholesterol levels.

Buckwheat is another gluten-free food source. Gluten is a protein present in certain grass family grains and may induce stomach upset and diarrhoea condition in individuals with Celiac disease.

The grains compose of several polyphenolic antioxidant compounds such as rutin, tannins and catechin. Rutin (quercetin rutinoside) is found to have anti-inflammatory, and antioxidant properties and help prevent platelet clot formation inside the blood vessels. Early laboratory studies suggest that rutin may offer a cure in haemorrhoids, and clotting disorders.

Buckwheat grains have more B-complex group of vitamins, than that of quinoa seeds, especially riboflavin (vitamin B2) and niacin (vitamin B3).

Finally, buckwheat has more concentration of minerals like copper, and magnesium. Copper is required for the production of red blood cells. Magnesium relaxes blood vessels leading to brain and found to have curative effects on depression, and headache .health benefits

Cancer Prevention: Recent studies about dietary fibre gained from fruit has powerful anti-carcinogenic effects, primarily on the development and metastasis of breast cancer cells in postmenopausal women. The most striking study showed that there was a 50% reduction in breast cancer frequency in women who regularly consumed the recommended amount of daily dietary fibre. There are also plant lignans in buckwheat which is converted in our stomachs into animal lignans. Animal lignans are integral in the defence against breast cancer and other hormone-based cancers.

The other major cancer benefit that buckwheat provides is for colon cancer, and as you may expect, it is for a similar reason as the above example. Fibre is known as one of the best ways to reduce your chances of getting colon cancer, because fibre helps to keep your intestinal tract clean, free of free radicals, and generally operating at a healthy level. Other cancers may benefit from the impact of buckwheat and fibre, but more research must be done. A single cup of buckwheat has more than 20% of your daily fibre recommendation, and has almost no calories.

Cardiovascular Heath: One of the most important qualities of buckwheat is its high levels of phytonutrients, particularly flavonoids. These important compounds extend the functionality of vitamin-C and act as antioxidants within the body, which seek out and eliminate dangerous free radicals, the chemical by-product of cell metabolism that is known to cause diseases like cancer and heart disease. Rutin, one of the most important flavonoids found in buckwheat, actually lowers the amount of LDL cholesterol in the blood, and keep platelets from clotting, which can lead to atherosclerosis, heart attack, and stroke. Rutin also increases the level of HDL (good) cholesterol, which further reduces chances of cardiovascular disease.

Rutin is actually commonly extracted from the leaves of buckwheat and added to blood pressure medicines because it acts as a vasodilator that increases blood flow and, again, reduces the chances of various types of heart disease or stroke because blood does not clot as easily in open, freely flowing blood vessels and arteries.

Diabetes Management: People with diabetes that are unfamiliar with buckwheat now have another tool in the complex and constant management of that disease. The high level of dietary fibre in buckwheat is certainly one of the reasons why it helps diabetic patients, because it significantly lowers the amount of blood sugar, and does so very quickly as well, sometimes in as little as 1-2 hours. Buckwheat was shown to have a stronger effect on this than regular wheat flour.

This blood glucose-lowering effect stems from the presence of a compound called chiro-inositol, found in buckwheat. This is actually a vital secondary messenger for insulin signal transduction. Basically, chiro-inositol mimics the appearance and chemical functionality of insulin and makes them more sensitive to insulin presence. This has proven very beneficial for patients who have Type 1 Diabetes, and further research is being done on other types of diabetes. Furthermore, buckwheat, along with other types of whole grains are great sources of magnesium, which is an essential part of nearly 300 enzymes in the human body, including those that affect the body’s use of glucose and insulin formation and release. High levels of magnesium have been associated with a reduced risk of Type 2 diabetes, so buckwheat has both major types covered!

Digestion: In terms of digestive aids, buckwheat is one of the best plants out there! Buckwheat has a high level of fibre, which adds bulk to your bowel movements, helping to move them through the digestive tract, and stimulating peristaltic motion, the muscle contraction of your intestines. Fibre can also help keep your bowel movements consistent, and reduce your chances of more serious gastrointestinal issues, even colon and gastric cancer. It can also help to reduce irritable bowel syndrome and diarrhoea in certain patients. Secondly, its large bulk versus actual caloric impact makes it a food that you don’t need to limit yourself on in terms of amount. Not that you will need to worry, since buckwheat also acts as an appetite suppressant, and reduces your chances of overeating. Regular consumption of meals results in more regular bowel movements, and a generally health digestive system.

Immune System Health: Buckwheat has a long list of attributes, and its impact on the immune system is one of the most important! We have mentioned the importance of scavenging free radicals in an effort to protect the body from a variety of diseases, and buckwheat has antioxidant components which are excellent at finding and eliminating free radicals, such as tocopherols, phenolic acid, selenium and flavonoids. All of these compounds are found in high levels in the extract of buckwheat seed, far higher than in other grains or comparable seeds. They boost the activity of other antioxidants like vitamin-C and protect the organ systems from free radicals, such as eliminating the presence of LDL cholesterol, or binding with neural receptor sites so free radicals are unable to.

Protein Bonus: Buckwheat is one of those valuable foods that contain high-quality proteins, meaning that it has all eight essential amino acids, including lysine. High-quality proteins are vital to a number of different functions in the body, so food containing complete proteins not only replaces the need to eat red meat (priceless for vegetarians and vegans), but also gets the benefits from those proteins faster. Some of the benefits that complete proteins have are there ability to help you lose weight by satisfying your appetite faster and replacing the need for empty carbohydrates. They provide extra energy boosts and studies have shown that they increase cognitive ability. Finally, they help slow down the natural decrease in muscle strength and mass, called sarcopenia. Studies have shown complete proteins help people dramatically slow down the loss of bone and muscle mass, lending greater strength, durability, and endurance during physical activity!

Gallbladder Health: Buckwheat is rich in insoluble fibre, which we have already mentioned, which also means that it greatly decreases the chances of developing gallstones! Insoluble fibre not only increases transit time of food through the digestive tract, but also reduces the need for excess secretion of bile acids. When too much bile acid is created, the chances of developing gallstones is much higher, so a steady intake of insoluble fibre in the diet can protect your gallbladder! Most research has thus far been done on animals, but early research on humans has also shown a positive correlation.

Asthma Attacks: The magnesium and vitamin E levels in buckwheat are both strong enough to support the claim that buckwheat protects children from developing asthma. Studies show that children who don’t receive high levels of grains or grain-like foods are much more likely to develop asthma because they are deficient in certain anti-inflammatory nutrients, like vitamin E and magnesium.

Bone Health: Buckwheat is rich in selenium and zinc, both of which are essential trace minerals that the body needs to form strong bones and to continue to regrow damaged or degraded bones as we age. Also, selenium benefits the strength of teeth and nails as well!

Anaemia: Buckwheat is very high in iron content, and this vital element is one of the key components in the formation of red blood cells. A deficiency in iron can lead to anaemia, which is a complicated condition characterized by fatigue, cognitive slowness, headaches, and even other, more serious side effects. Adding buckwheat to your diet can eliminate your chances of anaemia and keep your blood flowing!

A Few Words of Caution: Since buckwheat is not a wildly common alternative in some parts of the world, it is possible that you have never encountered it before, and have an unknown allergy to it. Some people can also develop an allergy to buckwheat after prolonged exposure. Speak to your doctor before adding any new foods to your diet in a consistent way, and be aware that buckwheat can definitely be an allergen to some people. The allergic reactions can be serious, ranging from a runny nose and some intestinal discomfort to anaphylactic shock and death. Just be careful, and stay healthy!