Buckwheat: Health Benefits And Recipes



Published on: 01-Dec-2022


10 min read


Updated on : 02-Nov-2023




Shubhi Sidnis


Buckwheat: Health Benefits And Recipes

Buckwheat: Health Benefits And Recipes

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Buckwheat is not related to wheat despite the name buckwheat. Also, buckwheat is not considered cereal. Buckwheat is high in starch. It has no gluten, which makes it excellent for people with gluten intolerance.

Buckwheat is triangular in shape and is primarily consumed in fast. However, it can be consumed on normal days, also.

Buckwheat is consumed in India during Janmashtami, Navratri and Shivratri.

Buckwheat has multiple health benefits for many medical conditions and has been considered to improve overall health.

Table Of Contents

1. Nutritional Value Of Buckwheat 

2. Health Benefits Of Buckwheat 

3. Buckwheat Recipes

4. Dietitian Recommendation

5. The Final Say

6. FAQs

Nutritional Value Of Buckwheat 

Here are the nutritional benefits of buckwheat per 100g.

  • Calories- 343 kcal
  • Fat- 3.4gm
  • Protein- 13gm
  • Carbohydrates- 72gm
  • Fibre- 10gm
  • Sodium- 1mg
  • Iron- 2.2mg
  • Potassium- 460mg
  • Calcium- 18mg


Health Benefits Of Buckwheat

Being a highly nutritious whole grain, buckwheat benefits our health. In addition, due to it being a high-protein food, it helps in weight loss.. Let us find out what all are benefits buckwheat has to offer us.

1. Non-Allergic And Gluten Free

Buckwheat is not a cereal and is naturally free from gluten. Therefore, it can be consumed like rice or wheat by people with gluten allergies and celiac diseases.

All India Institute of Medical Sciences experts say that around 6-8 million Indians have celiac disease. Considering that gluten is found in most food products, especially in wheat, barley and rice, which are a staple for the Indian populace, this is a high-risk number. Thus, we should have healthy, nutrition-dense alternatives like buckwheat in our daily diet.

2. Great For Heart Health

Buckwheat is rich in iron, magnesium, potassium and fibre, considered healthy heart nutrients that improve hypertension by curbing the chances of having heart issues.

According to a study published in the National Library of Medicine, quercetin has been associated with reducing the risk of cardiovascular disease; rutin helps improve blood lipid profile, lowering bad cholesterol and increasing good cholesterol. They together eliminate major risk factors for heart disease.

The rutin in buckwheat is a well-studied cardioprotective flavonoid. Along with quercetin, protein, and fibre, this flavonoid lowers the risk of heart disease. Despite having low digestibility, buckwheat may reduce the risk factors for cardiovascular disease.

3. Loaded With Fibre

Buckwheat contains 10g of fibre per 1 serving, reducing the chances of constipation, and gastric troubles like acidity, bloating etc. Also, the high fibre content in buckwheat makes you feel full for a long time, which helps you consume fewer calories.

4. High In Antioxidants

Buckwheat is loaded with antioxidant D-Chiro inositol, which helps lower the body's blood sugar level. Also, quercetin reduces the chances of cancer, and lastly, rutin may assist in decreasing inflammation.

5. Good Source Of Iron

Buckwheat has 2.2mg of iron per 100gm which may help prevent anaemia and circulate oxygen in the body for better functioning.

7. Great For Women Who Are Pregnant

Buckwheat is rich in folate, which helps curb the chances of birth defects and regulation of new blood cells. Having folate-rich foods allows women to conceive.

8. Protein Rich

Buckwheat contains a good amount of protein which assists in repairing damaged muscles, and can be consumed by vegetarian people who cannot have a non-veg option for high-quality protein.

9. Mineral Rich   

Buckwheat is rich in minerals named phosphorus, magnesium, manganese and copper, which are excellent for cellular metabolism. Also, this mineral helps to muscle recovery and reduction of stress.

Buckwheat Recipes 

Try these full of nutrition delicious buckwheat recipes and benefit your health.

1. Buckwheat, Cabbage And Carrot Pancake

This is a healthy, low-salt recipe when you feel heavily bloated. 


  • Buckwheat whole: ½ cup
  • Grated carrot- ¼ cup
  • Grated cabbage- ¼ cup
  • Dry mango powder- 1 tsp
  • Green chilli chopped- 1 
  • Ginger paste- 1 tsp
  • Salt for taste
  • Oil- 1 tsp

Preparation Method 

1. Soak the buckwheat in water for 2-3 hours, then blend it in a smooth paste 

2. Take a deep bowl, add the buckwheat batter, salt, green chilli, ginger and grated cabbage and carrot, mix well, and keep it aside for 15-20 minutes

3. Take a pan, add oil, make medium-sized pancakes out of the batter, and cook it from the sides until light brown.

4. Serve with green mint and coriander chutney.

2. Buckwheat And Apple Porridge

A fibre and protein-rich diet are great for consumption as a breakfast option.


  • Almond milk- ½ cup
  • Buckwheat ground in roughly and soaked for 10 minutes- ¼ cup
  • Chopped apple- ½
  • Cinnamon powder- 1/3 tsp
  • Salt- 1 pinch
  • Honey- 1 tsp

Preparation Method

1. Take a deep bowl, add ½ cup water, soaked buckwheat, and cinnamon powder and let it boil for 10 minutes until the buckwheat cooks properly

2. Now remove the excess water and let it cool 

3. Add almond milk and honey, mix well, and let it cook for 2-3 minutes; refrigerate it for half an hour, and then add chopped apple while serving.

Dietitian’s Recommendation

There are many ways to add buckwheat to your diet apart from the above.

  • You can add buckwheat flour to your regular wheat flour to make chapatis.
  • You can make stuffed paratha out of buckwheat flour
  • You can also make halwa of buckwheat by adding jaggery and dry fruits.

                                                                               -Dietitian Akshata Gandevikar

The Final Say

Buckwheat is potent in health benefits, and there are many ways you can incorporate buckwheat into the schedule. Buckwheat is rich in nutrients like fibre, protein, healthy carbs, calcium and iron. Also, it improves digestion and makes an excellent option for people with gluten allergies.


1. Is having buckwheat regularly help to boost muscle mass?

Buckwheat is rich in two amino acids that help repair muscle damage and wear and tear, which gradually promotes muscle growth.

2. Can buckwheat be consumed in keto?

No, buckwheat cannot be consumed in keto as it contains more than 70gm carbs in one serving.

3. Does buckwheat have any side effects?

No, there are no side effects of having buckwheat in the diet.

4. Does buckwheat make you feel drowsy (sleepy)?

You may feel sleepy after having buckwheat because it may increase the secretion of melatonin, which boosts sleep.


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