Are you trying to keep your diet gluten free?
What’s the first thing you think of when you hear buckwheat? It has a slightly deceptive name that can easily cause confusion. The most common answer would be a cereal grain. You might also quickly add it to your list of foods to avoid that are not gluten-free.
But, did you know… it’s gluten free and a fruit seed closely related to rhubarb and sorrel, rather than wheat.
This super-seed is a great alternative to gluten rich grains for people who are sensitive to wheat or other grains that contain gluten.
Buckwheat in addition to being gluten-free is also low on the glycemic scale and full of energizing and nutritious nutrients that you can benefit from.
Even if you are not gluten free, why should you bother eating gluten free buckwheat?
Benefits of Gluten Free Buckwheat:
- High in fiber: it helps slow down the rate of glucose absorption after a meal, making it a healthy choice for people with diabetes and helps prevent obesity
- Contains all 8 essential amino acids: even includes lysine, which plays a key role in collagen production. Collagen is needed to build healthy firm skin, strong bones, cartilage, muscle, and tendons. People prone to cold sores should try eating buckwheat since lysine, can help get rid of cold sores.
- Good for cardiovascular system: it has a rich supply of flavonoids, particularly, rutin. Rutin helps maintains blood flow and keeps platelets from clotting which helps to protect against heart disease.
- Source of magnesium: Helps boost the immune system, provides energy, and is essential for regulating daily body functions. One cup of cooked buckwheat contains almost 22% of the recommended daily allowance of magnesium.
- A powerful cholesterol lowering food
- Blood sugar control: new evidence in studies show that buckwheat maybe helpful in the management of diabetes.
- Helps prevents gallstones: buckwheat is high in insoluble fiber, which can help women avoid gallstones.
- Protects against childhood asthma: Almost 20 million Americans suffer from asthma. According to the International Study on Allergy and Asthmas in Childhood, increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%.
How to Use Different Types of Buckwheat:
- Raw buckwheat groats – known as kasha are dark brown with a nutty flavor. A fantastic complement steamed with onions, olive oil and parsley, think of it as a richer alternative to plain rice. Kasha also makes a delicious breakfast porridge when cooked with almond milk and topped with fruit.
- Buckwheat flour for baking: Since it is gluten-free you might be tempted to use buckwheat flour instead of regular flour. Don’t do this. Without the gluten found in wheat flour your baked goods will come out tough and chewy. Combine buckwheat with whole wheat flour to make delicious muffins or pancakes giving them a nutty flavor. Note: mixing flours is a good way get used to the nutty taste – but is not gluten-free.
- Buckwheat noodles (soba noodles) found in the gluten free section of grocery stores. Eat plain, toss in broth-based soups, or add to a salad once cooked.
- Add cooked buckwheat groats or pearled buckwheat to soups or stews for extra flavoring.
- Add buckwheat noodles or pearled buckwheat to a salad or substitute for rice, couscous or orzo.
Delicious Buckwheat Recipes
Gluten Free Buckwheat Crepe Recipe: a quick nutritious alternative to crepes made with refined sugars. Delicious idea served as a desert, warm with berry jam.
Vanilla Buckwheat Granola: good morning, gluten free buckwheat breakfast…
Banana Berry Buckwheat: break the fast with another breakfast idea here.
Hot and Sour Soba Salad: use this recipe and add a little protein for a full meal.