Buckwheat an introduction
Fagopyrum esculentum Moench or buckwheat is a gluten-free pseudocereal that belongs to the Polygonaceae family. Buckwheat benefits are known for their high-quality proteins and rich in many rare components including flavonoids and phytosterols. These compounds play an important role in antioxidant activities and against chronic diseases (1).
There are two very well-known and widely cultivated buckwheat species namely
- Fagopyrum esculentum Moench (common/sweet buckwheat)
- Fagopyrum tataricum (L.) Gaertn. (Tartary/bitter buckwheat).
It is native to central Asia, grows wild in Manchuria and Siberia. Nowadays Buckwheat is consumed and grown all over the world mainly in China, Russia, the USA, Japan, Brazil, and India.
Important pharmacological activities of Buckwheat are anticancer, anti-inflammatory, antidiabetic effects, plasma cholesterol level reduction, neuroprotection, and improvement of hypertension conditions (2).
Nutritional value of Buckwheat
According to the United States Department of Agriculture (USDA), Buckwheat contains a high level of essential amino acids, minerals, and B vitamins as compared and other components are as follows (3).
| Compound | Amounts per 100 g. |
| Water | 9.75 g |
| Energy | 343 kcal |
| Protein | 13.25 g |
| Total lipid (Fat)s | 3.40 g |
| Carbohydrates | 71.50 g |
| Dietary Fiber | 10.0 g |
| Vitamins | |
| Folates | 30 µg |
| Niacin | 7.02 mg |
| Riboflavin | 0.42 mg |
| Thiamin | 0.10 mg |
| Vitamin B-6 | 0.21 mg |
| Minerals | |
| Calcium | 18 mg |
| Iron | 2.20 mg |
| Magnesium | 231 mg |
| Manganese | 1.30 mg |
| Phosphorous | 347 mg |
| Zinc | 2.40 mg |
| Sodium | 1 mg |
| Potassium | 460 mg |
Buckwheat benefits
1. Healthy Heart
Buckwheat contains polyphenol, soluble fiber, protein, rutin, quercetin, and other components which have hypocholesterolemic effects. These compounds reduce the total and LDL cholesterol. Also helps in decreasing the triglyceride content which further reduces the chances of cardiovascular disease (4).
2. Effective against Colon cancer
Studies (5) suggest that Buckwheat protein contains 2.8 fold more arginine and 2.5 fold more glycine than casein which significantly reduced cell proliferation and expression of c-myc and c-fos proteins in colonic epithelium which show a protective effect of buckwheat against colon carcinogenesis.
3. Antidiabetic
Buckwheat is rich in rutin, quercetin, and Vitamin C. These compounds prevent the oxidation of ascorbic acid and protect the endothelium, protecting from oxidative stress, lowering blood sugar levels, and prevent diabetes mellitus (6). Besides this, Buckwheat is also known to contain fagopyritols, a group of phytochemicals acting as an insulin mediator, that may have an important pharmacological use in the treatment of non-insulin-dependent diabetes mellitus (NIDDM) (7).
4. Lowers cholesterol
Buckwheat contains dietary fibers, arginine, and glycine enhancing bile acid synthesis and fecal excretion of neutral and acidic steroids, leading to hypocholesterolemic action (8).
5. Prevents Gallstone formation
Cellular fibers of buckwheat help in suppressing gallstone formation in plasma as well as in the gallbladder (9).
6. Protects against Asthma
Buckwheat contains a rich amount of anti-inflammatory nutrients such as magnesium and vitamin E, which can reduce the risk of asthma (10).
7. Boost Immunity
Antioxidant (tocopherols), phenolic acids, and flavonoid (rutin) of Buckwheat helps in protecting against oxidative stress, improves healthspan, cellular defense, and immune system functions (11).
8. Healthy Liver
The liver plays an important role in metabolism, secretion, excretion, and biotransformation. One study shows that buckwheat honey has a hepatoprotective effect and inhibits DNA damage which is due to the presence of rutin, hesperetin, and p-coumaric acid that have a high antioxidant capacity (12).
9. Antimicrobial properties
Buckwheat contains flavonoids, vitamins, amino acids, and other substances which possess the significant antimicrobial property for the treatment of wound and ulcer (13).
It is effective against many different types of bacteria, viruses, fungi, and parasites.
Studies show its effectiveness against Bacillus cereus, Staphylococcus aureus, Enterococcus faecalis Salmonella choleraesuis, Escherichia coli, and Proteus mirabilis (14).
10. Treats inflammatory Bowel disorder
Buckwheat contains dietary fiber and other bioactive compounds which help to regulate bowel movements. Eating Buckwheat also helps in the treatment of inflammatory bowel diseases (IBDs) on colon myofibroblasts.
Therefore, buckwheat reduces inflammation, prevents gastrointestinal issues such as colon cancer and indirectly improves the appetite, and cures dysentery and chronic diarrhea (15).
11. Prevents Hypertension
An excess of dietary salt is the most common factor of increasing blood pressure. Buckwheat is the rich source of quercetin that has beneficial effects on hypertension, by decreasing blood pressure values and oxidative stress (16).
12. Weight loss
Buckwheat contains a high amount of rutin which decreased nitric oxide (NO) production. Further inhibits adipogenesis and inflammatory response. Therefore, is beneficial as a food ingredient to suppress appetite and prevent obesity-associated inflammation (17).
13. Protect from Celiac disease
Coeliac disease is an autoimmune gluten-sensitive enteropathy. Buckwheat flour enriched gluten-free bread with proteins and microelements such as copper, manganese, iron, and zinc is a good option to protect from celiac (18).
14. Prevents Atherosclerosis
Buckwheat has rutin as a flavonoid compound. These compounds help in the prevention of arteriosclerosis by thickening the walls of blood vessels and reduces the ability of permeability of fats and other harmful compounds in the blood (4).
Side effects of Buckwheat
1. Poor Digestion
Buckwheat seeds contain trypsin inhibitors which are heat stable and can cause poor digestion if they are not suitably cooked before consumption (19).
2. Allergy
Some people are allergic to buckwheat, therefore should avoid using any kind of buckwheat products. As contact with them causes asthma and allergic rhinitis (20).
Healthy Recipes of Buckwheat
Buckwheat is one of the best alternatives for those who are looking for a gluten-free diet. Buckwheat can be used in various recipes as the main ingredient or as a side ingredient. Cooking buckwheat is very simple with high-quality health benefits.
1. Buckwheat Porridge
This can be used as one of the healthy breakfast options if you are looking for a good weight loss recipe.
- Soak buckwheat groats overnight or at least 4 hrs.
- Drain the excess water and grind or blend with either milk or coconut milk.
- Boil for 5 to 7 mins and add toppings like raisins or berries.
2. Buckwheat Soup
It can be prepared both by either adding vegetables or mushrooms or both. It is not only healthy but you can get maximum nutritional benefits from multiple sources like vegetables, mushrooms, and of course buckwheat.
Preparation of soup is simple as that of normal soup and any kind of mushrooms can be used like shitake, button, or oyster mushroom.
3. Buckwheat Sprouts
Buckwheat sprouts can be prepared by soaking and draining buckwheat for two to three days. These spouts can be eaten with other salad and vegetables like tomato, carrots, olives, etc.
4. Buckwheat khichdi
It is a simple recipe in which rice can be replaced with buckwheat. Use other vegetables and nuts in the khichdi and eat it with lemon or curd.