Gluten is a protein present in wheat and various grains, as well as added to certain foods during processing to enhance texture and volume. While individuals with autoimmune disorders like celiac disease and those sensitive to gluten must avoid gluten-containing foods (note that there is technically no gluten allergy), many others choose a gluten-free diet for various other reasons.

Some people link gluten-free diets to benefits such as weight loss, higher energy levels, and better gut health. However, nutritionists often argue that these improvements stem more from a reduction in processed foods rather than merely eliminating gluten.

No matter the motivation, those going gluten-free face the challenge of finding alternatives to wheat-based products. These substitutes can include rice flour, almond flour, and quinoa. Buckwheat has emerged as a popular wheat alternative in recent years and is frequently labeled a “superfood.”

“Its health advantages and versatility have made buckwheat a favored ingredient in many kitchens, often used as a full or partial replacement for wheat flour,” states Laura Bellows, a registered dietitian and associate professor in Cornell University’s nutritional sciences division.

What exactly is buckwheat?

Despite its name, buckwheat isn’t wheat. Instead, it is a seed, akin to quinoa, and is categorized as a whole grain. Buckwheat is technically a pseudocereal, referring to seeds that function as cereal grains but don’t grow from grasses. It thrives in moist climates with short growing seasons, ideally at temperatures around 70 degrees.

After harvesting, it is typically processed into flour, noodles, and groats, which resemble rice and dried quinoa seeds, and are used similarly in various traditional dishes from Asian and European cuisines, explains Elizabeth Klingbeil, an assistant professor at the University of Texas at Austin’s College of Natural Sciences.

The leading producers of buckwheat globally include Russia, China, Ukraine, Poland, France, and the United States.

Is buckwheat beneficial for health?

Many people choose buckwheat not only because it’s gluten-free but also due to its rich nutritional profile. For instance, a little over half a cup (100 grams) of whole-grain buckwheat flour is packed with essential vitamins and minerals such as calcium, iron, niacin, vitamin B6, biotin, 374 milligrams of phosphorus, 414 milligrams of potassium, and 11 grams of plant protein as reported by the U.S. Department of Agriculture.

This same quantity of whole-grain buckwheat also contains 203 milligrams of magnesium.

Moreover, it boasts nearly 10 grams of dietary fiber in just 3.5 ounces. “This fiber is crucial as it promotes gut health, helps lower cholesterol, and prevents constipation,” she clarifies.

Bellows agrees and adds that buckwheat’s high fiber content “can aid in maintaining stable blood sugar levels.” She notes that since buckwheat is a complex carbohydrate, “it helps you feel full longer,” facilitating effective weight management.

Additionally, buckwheat is considered heart-healthy because it is abundant in flavonoids like rutin and quercetin. “Rutin reinforces blood vessels, while quercetin has anti-inflammatory effects,” Bellows explains.

Additionally, its high antioxidant levels mean that buckwheat “can help combat free radicals, potentially reducing the risk of diseases like cancer, heart disease, and other age-related illnesses,” adds Klingbeil.

Is it safe to eat buckwheat daily?

Given its numerous benefits, buckwheat can be incorporated into many meals, but “don’t replace all your grains with buckwheat,” warns Klingbeil. Each grain type offers unique health advantages, which is why varying your grain choices in your diet is essential.

Consuming too much buckwheat can lead to digestive issues, such as bloating and constipation in some individuals due to its fiber richness. “Additionally, a small percentage of people may react allergically to buckwheat,” says Bellows. “If you have food allergies, it’s wise to introduce buckwheat gradually into your diet to check for any adverse reactions before consuming larger portions.”

As long as these considerations are kept in mind, however, Klingbeil affirms, “buckwheat is an excellent option for those needing to avoid gluten in their diet.”