Buckwheat, which is also referred to as pseudo-cereal because its seeds culinary use is the same as cereals. Owing to their composition of complex carbohydrates is not a wheat, neither is it a grass, it’s instead a plant cultivated for grain-like seeds and a cover crop. But is buckwheat gluten-free?
- It is usually a recipe for a raw food diet and also found in products such as buckwheat flour, kasha, noodles, and so on.
- Buckwheat was first domesticated in Sothern Asian, then central Asia, and gradually, domestication began to spread to various parts of the world.
- Buckwheat is naturally gluten-free and has been proven to be a great source of high-quality protein with lots of nutritional value.
- It is generally good and considered safe for consumption.
- Buckwheat serves as an alternative meal for people who can’t consume wheat or other protein gluten meals.
- Buckwheat also has excellent health benefits, among which it helps heal heart health, helps manage diabetes, and also promotes weight loss.
WHAT IS GLUTEN?
According to Oxford definition, Gluten a substance present in cereal grains, especially wheat, that is responsible for the elastic texture of dough. A mixture of two proteins and causes illness in people with celiac disease. Gluten is usually found in produces like wheat, barley, and rye. The name gluten is derived from this glue-like property of wet dough.
IS BUCKWHEAT GLUTEN FREE?
There has been a lot of assumptions by different people about buckwheat been wheat! Buckwheat is not in any way related to wheat, and YES is Gluten-free grain.
It is very nutritious and safe for celiac patients. Unlike many other gluten-free grains, buckwheat is used in breweries for the production of ale.
It is also used in the production of malt. Buckwheat flour is a favorite of bee and also produces buckwheat honey with a rich and deep malty and earthy flavor.
Buckwheat groats (kasha), meals, cereals, and all its numerous products are gluten-free. Suitable for consumption at any time, providing your body with sound nutritional values.
NUTRITIONAL FACTS OF BUCKWHEAT
Buckwheat contains a lot of nutritional value.
It is an excellent source of fiber, proteins, carbohydrates, various minerals, and antioxidants. Buckwheat is considered to have the highest nutritional value compared to other grains.
The nutrition facts for 100 grams (3.5 ounces) of raw buckwheat are
- Calories: 343
- Protein: 13.3 grams
- Carbs: 71.5 grams
- Fat: 3.4 grams
- Fiber: 10 grams
- Sugar: 0 grams
- Water: 10%
Buckwheat’s major constituent is the carb, which is usually in the form of starch. It helps improve general colon health based on its huge amount of fiber. Buckwheat is also richer in antioxidants than many common cereal grains. Buckwheat also contains vitamins like folate, niacin, riboflavin, and thiamin, Vitamin K and vitamin B6.
WHY BUCKWHEAT MIGHT NOT BE GLUTEN FREE?
Although buckwheat is naturally gluten-free, as many grains. It can be cross-contaminated during processing as some companies also use the same facilities for the production of barley, wheat, rye and also buckwheat.
It can also become contaminated during transportation alongside other gluten products. Therefore, it is advisable to be very observant when buying buckwheat flour to correctly find the one labeled “Gluten-free” to avoid contamination.
In addition to making sure you get a 100% gluten-free product, you must stick to one particular type of product. Likewise always make sure to check the ingredients of the product before purchasing because most products are not gluten-free, although buckwheat might be one of its principal constituents.
Most cereals bake the right products which contain buckwheat, but it doesn’t mean that they are gluten-free. Always be sure to check before making a purchase.
HEALTH BENEFITS OF GLUTEN-FREE BUCKWHEAT
The goodness of buckwheat has associated it with a lot of health value for a typical day to day life.
Here are a few of its health benefits:
1. Controls Blood Sugar
Unlike other grains, buckwheat is a source of complex carbohydrate which helps people carefully manage their blood glucose level. It is very slow on the body’s glycemic index. This means that it absorbs into the bloodstream slowly and provides the body with a free flow of energy. It is, therefore, a perfect meal for patients with type 2 diabetes.
Consequently, it helps with the management of diabetes, blood sugar balance and improves insulin resistance in individuals.
2. Improves Heart Health
Heart failure has become one of the leading causes of hospitalization among the elderly in the United States. The success of drug treatment is only partial and its prognosis remains poor. However, consumption of whole grain as been said to help reduce high blood pressure and heart attack. It is therefore recommended that at least half the grain in your diet should be whole grain. They contain essential nutrients like fiber and niacin which is good for the heart.
Buckwheat also improves the body’s blood lipid profile, lowers LDL(bad) cholesterol, and improves HDL(good) cholesterol level. Thereby maintaining overall healthy heart health.
3. Protects Against Cancer
Buckwheat contains antioxidants and phenolic, which could help fight against different types of cancer. Also, fiber from this whole grain, such as buckwheat, has been seen to serve as protection against breast cancer in women in their pre-menopausal age. Some of the antioxidants found in this food include flavonoids like oligomeric proanthocyanidins.
In short, protect your cells against free radical damage and prevent the kind of dangerous inflammation that can contribute to the spread of cancer in the human body.
4. Aids Proper Digestion
Buckwheat is very rich in fiber. Dietary fiber is needed regularly to improve our digestive health and regular bowel movement. The fiber in this pseudo-cereal helps and supports the intestine to aid food digestion and moves food through the digestive tracts quickly. It also makes you feel full for an extended period.
5. Source Of Vegetarian Protein
Buckwheat is an excellent source of digestible protein. It is also rich in vitamins and minerals. Every serving of buckwheat contains the right amount of protein and several amino acids to support growth and muscle synthesis. It has a high level of protein compared to other whole grains.
6. Controls Body Weight
Buckwheat is considered an extreme measure of weight loss because it gives you that satisfaction you need after a meal and also a feeling of fullness. Buckwheat meal is a significant method to promote weight loss.
Beyond that buckwheat improves satiety and offsets under, helping the body reduce the amount of calorie intake daily. The high protein also helps control body weight by giving satisfaction after a meal with fewer calories.
Sure your day is good to go!
BEST GLUTEN-FREE BUCKWHEAT BRAND YOU SHOULD TRUST
There are several brands of buckwheat products you will find when you go online to order or the supermarket close to you. Not all brand products should be trusted, though buckwheat is naturally gluten-free. It is also essential you are careful before you get any because you won’t be able to tell from the package which has been cross-contaminated and which of them hasn’t been.
Below are three trusted brands I can recommend to get your gluten-free buckwheat.
1. ARROWHEAD MILLS ORGANIC BUCKWHEAT GROATS
Arrowhead mills buckwheat groat and flour is a certified gluten-free flour with great texture when feeling with the hands and pleasant smell.
It is recommended and trusted by a lot of consumers with good ratings. This product can be used to make pancakes and waffles.
2. ANTHONY’S ORGANIC BUCKWHEAT FLOUR
Anthony’s Organic Hulled Buckwheat Groats are certified gluten-free.
It is used in recipes for a great mild taste and texture as well as protein, fiber, B vitamins, and trace minerals. You can sprout buckwheat groats for additional benefits. It is an excellent replacement for recipes that use rice and grains and salads.
3. BOB’S RED MILL ORGANIC BUCKWHEAT
This brand is solely dedicated to manufacturing natural foods in natural ways.
This company processes its gluten-free products in a separate facility and has been committed to this for the past 100years. They also process gluten-free oats and tests their products. Ensure that you read carefully before purchasing their products as some of them are not gluten-free.
SUBSTITUTE OF BUCKWHEAT FOR GLUTEN FREE
Aside from buckwheat, there are also several other gluten-free products in the market, Each of them has its unique taste, texture, flavor and nutritional value.
Here are some substitute for buckwheat gluten-free products:
1. Sorghum Flour
This is made from an ancient cereal grain that has been grown for over 5,000 years and naturally Gluten-free.
It has a mild texture and sweet flavor. Sorghum is usually mixed with other gluten-free flours as it is dense or heavy flour. Sorghum is also useful in fiber and protein and has a lot of nutritional value. It is also considered safe for patients with celiac disease.
2. Amaranth Flour
Like buckwheat, amaranth is also a pseudocereal and has an earthy, nutty flavor that tends to overcome other ingredients flavor.
It is usually combined with other flours when baking and so lovely for baking of bread and pie crust. It is rich in fiber, contains protein and micronutrients that help improve brain functions, bone health, and DNA synthesis.
3. Arrowroot Flour
This flour is less common gluten and grain-free powder. It’s made from a starchy substance extracted from a tropical plant known as Maranta arundinacea.
It’s a versatile flour and can be used as a thickener or mixed with almond, coconut, or tapioca flours for bread and dessert recipes.
Arrowroot flour is easy to digest and contains the right amount of fiber to help individuals stay off hunger. This flour is rich in potassium, B-vitamins, and iron and it may stimulate immune cells and boost immune function
These and many more can be used to substitute for buckwheat flour and also get good nutritional value.
THE BOTTOM LINE
Buckwheat is of no doubt a highly recommend meal for both the sick and healthy. It is of no doubt a very edible and nutritious meal that would not only satisfy hunger but also keep you full.
Its high fiber content, dietary, and health values have made it highly recommended. Buckwheat can be enjoyed as hot breakfast cereals, pie, waffles, and also serves as substitutes for rice and pasta in some dishes.