Buckwheat Benefits For Health: And Why You Need This In Your Life

Today, we’re going to delve into the world of buckwheat – not the Little Rascals’ sidekick, but the real-deal seed that’s making waves in the health food scene.

Contrary to its deceptive appearance as a cereal grain, buckwheat is, in fact, the seed of a plant with a distant relation to rhubarb. So, no, it’s not related to wheat, and yes, it’s gluten-free.

Buckwheat is an often overlooked seed that offers incredible nutrition and benefits for both humans and the environment. So read on to find out more buckwheat benefits for health.

What Is Buckwheat?

Buckwheat Benefits For Health

Despite being called “wheat”, it’s actually not a true grain at all. Buckwheat is what they call a “pseudo cereal” – basically that’s a seed that gets used like a grain in cooking.

Other pseudo cereals you may know are quinoa and amaranth. They’re from different plant families than regular grains like corn or wheat. And buckwheat is no exception – it comes from the rhubarb and sorrel plant group.

You can find buckwheat whole or ground up. As a whole groat, it’s similar to oats or quinoa in how you cook and eat it. But you may know it better as buckwheat flour – perfect for pancakes or crepes.

Buckwheat is Packed with Protein and Nutrients

Like most grains, it packs carbs…but get this – per 100g of raw buckwheat seeds, you get a solid 13 grams of protein. That’s more than rice, wheat, oats and barley.

What’s even better is buckwheat contains all nine essential amino acids – the building blocks our bodies can’t produce themselves. This means buckwheat protein is “complete”, unlike most other grains.

The Protein Power of Buckwheat

  • Buckwheat contains 13g of protein per 100g of raw seeds. That’s more than…
  • Rice (7.1g protein), Wheat (12.6g), Oats (16.9g), and Barley (9.9g).
  • But here’s the catch – buckwheat contains ALL 9 essential amino acids:
Essential Amino AcidBuckwheat

Other grains are missing some essential amino acids:

Missing Amino AcidsGrain
X Lysine Rice
X Lysine, X Threonine Wheat
X MethionineMethionine Oats
X Lysine, X TryptophanBarely

So, while buckwheat has less protein than oats – the quality is superior since it contains a full profile of essential aminos. No other grain can claim that.

Is buckwheat good for your skin?

While more famous as a nutrition powerhouse, buckwheat also deserves accolades for its skin and hair-boosting perks. Loaded with B vitamins like riboflavin and folate, it energizes your appearance from the inside out. The antioxidant rutin fights free radicals for a more youthful complexion too.

The high amount of polyunsaturated fatty acids in buckwheat also maintains skin elasticity, keeping wrinkles and lines at bay.

But buckwheat’s beauty bonuses don’t stop there. As a high-protein food, it supplies amino acids – the building blocks for keratin. And we all know keratin equals strong, shiny strands and nails.

Buckwheat Benefits For Health

buckwheat benefits for health weight loss.

Aside from actually being quite tasty as a health food, buckwheat has some solid health benefits that shouldn’t be ignored.

Buckwheat Fiber Power

As a fibrous food, buckwheat helps keep everything moving along smoothly. The soluble and insoluble fibers support the intestines and help break down and absorb nutrients from food.

According to research, the more fiber we consume the lower the risk of obesity and heart disease.

Supports metabolism

On top of fiber, one cup of buckwheat packs over half of an adult’s daily niacin needs. This B vitamin, also known as vitamin B3, converts carbs, lipids, and proteins into energy that we can use.

Without adequate niacin, our cells wouldn’t be able to use these macronutrients properly. Buckwheat ensures we get enough of this crucial player in metabolism.

Weight loss and buckwheat

That feeling of fullness (satiety) after eating is so important for maintaining or losing pounds. The more satiating a food is, the longer it can curb your appetite between meals.

Protein comes top of the list of macronutrients that keep us satiated. So, it should come as no surprise that buckwheat, with its higher protein content, is great for weight loss.

A little can go a long way in terms of feeling nourished without overdoing it on calories.

Blood Sugar Regulation

Being slower to digest means it takes the body longer to break down complex carbs from foods like buckwheat. This helps prevent blood sugar from spiking sharply after meals and instead keeps levels stable over an extended period.

Unlike simple carbs that rush through digestion, complex carbs provide a more gradual release of energy to power the body for sustained periods.

This makes it an ideal option for diabetics and anyone wanting to control their blood sugar levels.

Heart Health Potential

Buckwheat has even shown promise for cardiovascular health in early animal tests. Compounds in the seed – particularly rutin – help heart health. Rutin also helps lower blood pressure, and reduce cholesterol levels over time.

Cholesterol Support

As mentioned, this seed does amazing things for Cholesterol levels. Aside from rutin, another reason is due to its high fiber content.

The Fiber binds to cholesterol and flushes it out of the body before it gets the chance to linger on and do any damage. This makes buckwheat an excellent option for breakfast or as an evening meal.

Gluten-Free Whole Grains

If that wasn’t enough, buckwheat offers gluten-free dieters a way to get whole-grain nutrition. As an alternative to wheat and barley, it delivers the same mix of minerals, B vitamins and fiber when ground into flour or enjoyed as toasted groats.

Just bear in mind that a small number of people do have allergies to buckwheat. So do your due diligence and find out if this grain also agrees with you before proceeding.

why sprout buckwheat?

buckwheat benefits for skin

Ok, so maybe you’re convinced that these tiny seeds are worth a try. Great, welcome on board! But before you go full buckwheat mode, you should know something …. they are even better sprouted. This involved soaking the seeds in lukewarm water overnight for those nutritious green sprouts to appear.

Here are some compelling reasons why you should sprout those buckwheat seeds.

Improved Nutrition Absorption

Improved nutrition absorption: Soaking buckwheat overnight allows it to sprout, multiplying its nutrient levels. The sprouted seeds become enzyme- and probiotic-rich living foods. Cooking time decreases too, so it’s a quick nutrition boost.

Cost-effective: Compared to dry buckwheat, sprouted packs higher levels of B vitamins and other minerals. All that enzyme action concentrates nutrition into each crunchy morsel.

Gentler to your insides: The sprouting process breaks down complex carbs and proteins into simpler forms. This makes buckwheat gentler on your digestion to move along smoothly.

Less antinutrients: Buckwheat naturally harbors some lectins and enzyme inhibitors that block nutrient absorption if left intact. Thankfully sprouting lessens these antinutrients.

Alkalizing: The effects of alkalizing from sprouting may counteract acidity from highly processed foods. An alkaline environment is thought better support overall wellness.

How to use buckwheat

One of my favorite ways to eat buckwheat is by pouring some out in a bowl stirring in 3 tablespoons of yoghurt and leaving it overnight. Enjoy in the morning with blueberries or a handful of pumpkin seeds

Check out the video below to find out another great way to use buckwheat in breakfast. These make a great alternative to porridge.


  1. Buckwheat Benefits For Health

    It supports steady blood sugar and digestion with high-quality carbs and protein. Plus, those antioxidants may boost your well-being in ways science is still discovering. In short – buckwheat is one mighty little seed!

  2. Is It OK To Eat Buckwheat Everyday?

    Enjoying buckwheat on a regular basis can absolutely be part of a healthy diet. Buckwheat has been shown to help lower LDL (“bad”) cholesterol levels over time.

  3. Does Buckwheat Heal the Gut?

    Whole buckwheat delivers some impressive features for a healthy gut. It has both insoluble fiber and resistant starch, which is important for fueling for microbiome development.

  4. Is Buckwheat Healthier Than Oats?

    Buckwheat bests even oats in certain nutrients. Per serving it offers more fiber, potassium and vitamins while containing less saturated fat. No wonder it’s considered a wholesome carb superstar.


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