Is Buckwheat a gluten-free alternative?

Buckwheat could help us prevent cardiovascular diseases and type 2 diabetes. It is also an ideal alternative for celiac patients.

Buckwheat: a gluten-free alternative?

Despite its name, buckwheat, is not a grain . It is a herbaceous plant that is related to rhubarb and sorrel and that provides the body with very high quality proteins.

Its grains have a unique and unmistakable triangular shape. On the other hand, raw, unroasted beans have a mild and subtle flavor . Meanwhile, roasted beans have a more nutty flavor.

Buckwheat was widely cultivated in China from the 10th century until the 13th century. Later, in the 14th and 15th centuries it spread to Europe and Russia. And it was from the 17th century onwards that it was introduced to the United States.

Buckwheat Nutrients

Buckwheat grains.

Buckwheat is an energetic and nutritious food. It contains vitamins such as B1, B2, B3, B6 and E.  It is also a very good source of minerals such as manganese, magnesium, calcium, phosphorus, potassium, copper, iron and fluoride. Not only that, but it contains two flavonoids which are rutin and quercetin.

Along with them, it provides omega-6 fatty acids and dietary fiber. And, as we pointed out, the protein contained is of high quality, since it provides the body with the eight essential amino acids. It is very rich, especially in lysine, an amino acid that is poor in plant proteins.

If we compare it with common wheat, buckwheat has more fats, sugars and minerals . What they both have similar amounts of is calories, proteins and vitamins. The big difference is the gluten content.

Precisely, this absence of gluten makes buckwheat an excellent alternative for those people who suffer from celiac disease. They can take it without problems and it is a substitute for other cereals in the preparation of foods such as bread or pasta .

Benefits of buckwheat

Buckwheat bread

Now that we have known the composition of buckwheat, we can perceive some of the beneficial properties that its consumption brings to the body . Among them we can highlight the following:

  • According to various studies , buckwheat could be beneficial for the cardiovascular system. Its consumption has been linked to a lower risk of developing high cholesterol and high blood pressure.
  • It may offer benefits to postmenopausal women who suffer from high cholesterol or cardiovascular diseases, such as slowing the progression of atherosclerosis and stenosis.
  • It reduces the probability of suffering a heart attack  and helps prevent heart failure, thanks to the presence of fatty acids and its fiber content.
  • It can help control blood sugar. This is due to its contribution of vitamin B2 and starches.
  • It is  a satiating food , it has the ability to satisfy hunger.
  • Because it is a food high in insoluble fiber, it can help prevent gallstones from occurring.
  • According to numerous research , it helps prevent migraines and type 2 diabetes, among others.

How to consume buckwheat?

Buckwheat can be consumed in many different ways. If it is grain, it can be consumed like rice or quinoa , as an accompaniment to other dishes or as another ingredient in many stews. To cook it, you will need two parts water to one part wheat.

It can also be taken in the form of flakes , accompanying sweets or yogurt, for example, at breakfast. And its flour can be used like any other, to make bread or pastry recipes.

It is important to choose quality buckwheat , preferably organically grown, since it will be free of chemicals that can be harmful to health.


Buckwheat is a pseudocereal highly valued for its important concentration of essential nutrients. Although it does not grow in pastures, it does have uses similar to those of other cereals.

Furthermore, unlike the latter, it does not contain gluten and is a source of fiber, minerals and plant compounds that improve health. In general, it takes care of heart health, helps regulate glucose and is very satiating. Have you already tried it?

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