Buckwheat: instructions for use and benefits of this gluten-free food

Origin and varieties of buckwheat: a pseudo-cereal

Common buckwheat (Fagopyrum esculentum) belongs to the Polygonaceae family and is considered a pseudocereal. Its misleading name “black wheat” comes from its place of cultivation and the dark brown color of its seed: buckwheat was in fact sown on land that was too infertile or too acidic for the cultivation of wheat, as explained by Éric Birlouez, sociologist of food. Buckwheat was domesticated in southwest China and then its cultivation spread to other countries around the world, reaching Europe towards the end of the Middle Ages.

There is also tartar buckwheat (Fagopyrum tataricum)more used in Asia and less common in France (1). Its taste is more bitter than that of common buckwheat.

Nutritional composition of buckwheat or buckwheat

Rich in carbohydrates, and particularly starch, buckwheat is a good source of plant protein, with a balanced amino acid profile and a particularly interesting lysine content (2). It also provides fiber and constitutes a source of resistant starch, more or less important depending on the method of preparation and consumption. A source of numerous micronutrients (zinc, magnesium, potassium, B group vitamins, etc.), buckwheat is also a good antioxidant thanks to the flavonoids it contains.

Buckwheat (per 100 g)	Raw grain	Flour
Energy (kcal)	343	335
Energy (kJ)	1435	1402
Carbohydrates (g)	71.5	70.59
Protein (g)	13.25	12.62
Lipids (g)	3.4	3.1
Of which monounsaturated fatty acids	1,040	0.949
Including polyunsaturated fatty acids	1,039	0.949
Fiber (g)	3.5	6.9
Vitamin B1 (mg)	0.101	0.417
Vitamin B2 (mg)	0.425	0.190
Vitamin B3 (mg)	7,020	6,150
Vitamin B5 (mg)	1,233	0.440
Vitamin B6 (mg)	0.210	0.582
Vitamin B9 (µg)	30	54
Calcium (mg)	18	41
Iron (mg)	2.2	4.06
Magnesium (mg)	231	251
Phosphorus (mg)	347	337
Potassium (mg)	460	577
Zinc (mg)	2.4	3.12
Manganese (mg)	1.3	2,030
Selenium (µg)	8.3	5.7

Nutritional values ​​of buckwheat

Does buckwheat contain gluten?

Contrary to what the name “buckwheat” suggests, buckwheat is not wheat. It is naturally gluten-free and therefore suitable for people who need to avoid it, especially those with celiac disease. In non-celiac gluten-sensitive people, consumption of buckwheat reduces symptoms (abdominal pain and bloating in particular) and inflammation while improving serum magnesium levels (3).

Its interesting nutritional composition makes it an excellent substitute for wheat in gluten-free diets: it is in fact rich in good quality proteins, fiber and vitamins and minerals. It is a very suitable ingredient for the formulation of gluten-free products (2).

The health benefits of buckwheat

In addition to being a gluten-free alternative to wheat, buckwheat has various health benefits.

The antioxidant properties of buckwheat

The presence of phenolic acids and flavonoids, notably rutin and quercetin, gives buckwheat an antioxidant power which allows it to fight against the damage caused by reactive oxygen species (4). These are in fact at the origin of oxidative stress, itself involved in the appearance of numerous diseases (cardiovascular, cancer, neurodegenerative diseases, etc.).

Buckwheat and diabetes: the glycemic index of buckwheat

The low glycemic index of buckwheat as well as the presence of certain bioactive compounds allow buckwheat to have a beneficial effect on blood sugar levels. A meta-analysis of nine studies involving 548 participants reports that the consumption of buckwheat products significantly reduces fasting blood sugar levels (5). A recent study found that the presence of buckwheat (50%) in bread decreases the postprandial glycemic response and could improve satiety (6).

Buckwheat and cardiovascular health

Consumption of buckwheat could play a beneficial role in cardiovascular health, by improving certain risk factors. In particular, it could help lower blood pressure. Studies suggest that it exerts an inhibitory activity on the angiotensin converting enzyme, a key player in hypertension (7). But studies remain few in number on this subject and have produced contradictory results. Buckwheat, in addition to its beneficial role on blood sugar levels, could improve the lipid profile (total cholesterol and triglycerides) of regular consumers. However, although studies show a favorable trend, the evidence is insufficient to conclude that buckwheat has a significant beneficial effect on cardiovascular risk (8).

Buckwheat and cancer

Thanks to its richness in antioxidant compounds, notably rutin, buckwheat could reduce oxidative DNA damage, a phenomenon involved in the initiation phase of carcinogenesis. In addition, buckwheat contains bioactive proteins and peptides, occurring naturally or derived from enzymatic hydrolysis, which have shown antitumor activities in experimental models. This is particularly the case with trypsin inhibitors which are anti-nutritional factors but which on the other hand have anti-tumor effects, according to studies. in vitro (2). Studies also suggest that certain components of buckwheat may inhibit the proliferation of digestive or liver cancer cells. However, these promising results are mainly based on studies in vitro or in animal models, and clinical studies in humans are necessary to confirm these effects.

Buckwheat and gut health

Scientific studies suggest that the consumption of buckwheat could have potential benefits for gastrointestinal health thanks to its fiber content, its anti-inflammatory, antioxidant and inhibitory properties on certain cancer cell lines. In addition, the consumption of buckwheat, thanks to its fiber and resistant starch, could modulate the intestinal microbiota and increase the production of short-chain fatty acids (SCFA). These properties make buckwheat an interesting candidate for the diet of people suffering from inflammatory bowel diseases (9).

How to consume buckwheat?

Buckwheat can be eaten as hulled grains, as side dishes or in salads. It can replace semolina in tabbouleh. When the grain is roasted, it is called Kasha. In flour form, it is the main ingredient of Breton pancakes and can also be used in the composition of biscuits and pancake batters. Japanese Soba noodles are made from buckwheat flour alone or mixed with wheat flour. For people who want to avoid gluten, you must pay attention to the list of ingredients. Buckwheat flour can also be used to make bread but mixed with wheat flour which provides the gluten necessary to make the bread rise.

Buckwheat also finds its place in your breakfast: in the form of flakes, it can serve as a base for muesli or porridge and it can also be integrated as grain into granolas.

The effects of buckwheat on health depend closely on its form of consumption (hulled grain, flour, bread, pancakes, flakes) and the technological processes applied, which significantly influence its nutritional properties (for example its resistant starch content). The best way to benefit from its benefits is to vary the way you consume it.

Recipes: what to do with buckwheat flour?

© Illustration from the book My express cuisine with low GI

Buckwheat and chocolate cookies: gluten-free cookies

Source : My low GI express cuisineby Vanessa Kadoch

Preparation : 15 mins

Cooking : 12 mins

Ingredients for 7 3 cm cookies

• 50 g buckwheat flour
• 10 g of hazelnut powder
• 10 g coconut sugar
• 1 pinch of baking soda
• 1 pinch of fleur de sel
• 20 g of sugar-free applesauce
• 30 g of hazelnut puree
• 10 g of 75% dark chocolate
• A few hazelnuts

Preparation

Preheat the oven to 180°C.

In a bowl, mix the dry ingredients and dark chocolate. Add the applesauce and hazelnut puree.

Form balls 3 cm in diameter and flatten them on a baking mat. Sprinkle hazelnuts and a few squares of previously crushed dark chocolate over the cookies.

Bake for 12 minutes over rotating heat, then let cool for 10 minutes before serving. These cookies will keep for several days in an airtight container.

Other recipes:

• Buckwheat pancakes with sesame

• Buckwheat pancakes with vegetables

• Buckwheat chocolate hazelnut waffles

• Gluten-free buckwheat pancakes