Buckwheat contains fiber and plant compounds with antioxidant properties. It may help support heart health and lower blood sugar levels. However, it may cause allergic reactions in some people.

Buckwheat belongs to a group of foods commonly called pseudocereals.

Pseudocereals are seeds that are consumed as cereal grains but don’t grow on grasses. Other common pseudocereals include quinoa and amaranth.

Despite its name, buckwheat is not related to wheat, and is therefore gluten-free.

Two types of buckwheat, common buckwheat (Fagopyrum esculentum) and Tartary buckwheat (Fagopyrum tartaricum), are most widely grown for food. People use buckwheat in buckwheat tea or process it into groats, flour, and noodles.

Buckwheat has become popular as a health food due to its high mineral and antioxidant content. Its benefits may also include improved blood sugar management.

Read on to learn more about the nutrition and possible health benefits of buckwheat.

The nutritional value of buckwheat is considerably higher than that of many other grains. The nutrition facts for 3.5 ounces (100 grams) of raw buckwheat are as follows:

  • Calories: 356 kcal
  • Water: 13 grams (g)
  • Protein: 11.1 g
  • Carbohydrate: 71.1 g
  • Fiber: 4 g
  • Fat: 3.04 g

Like other pseudocereals, buckwheat is gluten-free and therefore suitable for people with gluten intolerance.

Buckwheat is rich in:

Minerals in common buckwheat include the following:

  • Manganese: Manganese is essential for healthy metabolism, growth, development, and the body’s antioxidant defenses.
  • Copper: Copper is an essential trace element that may benefit heart health when eaten in small amounts.
  • Magnesium: When present in sufficient amounts in your diet, magnesium may lower your risk of various chronic conditions, such as type 2 diabetes and heart disease.
  • Iron: Iron deficiency can lead to anemia, a condition characterized by reduced oxygen-carrying capacity of the blood. Iron in buckwheat may help reduce this risk.
  • Phosphorus: Phosphorus plays an essential role in the growth and maintenance of body tissues.

Buckwheat is rich in various antioxidant plant compounds, which are responsible for many of its health benefits.

Here are some of buckwheat’s main plant compounds:

  • rutin
  • quercetin
  • vitexin
  • D-chiro-inositol

These plant compounds may help:

  • improve inflammation
  • manage blood pressure
  • reduce the risk of heart disease

Buckwheat scores low to medium on the glycemic index (GI) — a measure of how quickly a food raises blood sugar after a meal — and should not cause spikes in blood sugar levels.

Over time, high levels of blood sugar may lead to various chronic diseases like type 2 diabetes.

Buckwheat can be a healthy choice for individuals with type 2 diabetes or those seeking to improve their blood sugar balance.

Buckwheat may help promote heart health.

It offers many heart-healthy compounds, such as rutin, magnesium, copper, fiber, and certain proteins.

Rutin may help manage the risk of heart disease by preventing the formation of blood clots and decreasing inflammation and blood pressure.

Research into the benefits of rutin specifically in buckwheat could help further explore this.

A buckwheat allergy can cause allergic reactions, and they can be severe.

A phenomenon known as allergic cross-reactivity makes this allergy more common in those already allergic to latex or rice. However, even if you do not have a known latex or rice allergy, you could still experience a buckwheat allergy.

Symptoms of a buckwheat allergy may include:

  • skin rashes
  • facial swelling
  • breathing problems

Anaphylaxis

Anaphylaxis is a severe allergic reaction.

Symptoms can develop quickly and include:

  • feeling faint or lightheaded
  • difficulty breathing or wheezing
  • rapid heartbeat
  • confusion
  • anxiety
  • clammy skin
  • collapsing or losing consciousness
  • hives
  • swelling
  • stomach pain, nausea, or vomiting

If someone nearby develops these symptoms, you should do the following:

  1. Check to see whether they have an epinephrine pen. If they do, read and follow the instructions to dispense the medication.
  2. Dial 911 (or a local emergency number).
  3. Lay them down. If they have vomited, lay them on their side.
  4. Stay with them until emergency services arrive.

It is possible for someone to need more than one injection with an epinephrine pen. If symptoms do not begin to clear after 5 minutes, give a second injection if one is available.

Buckwheat is a pseudocereal, which is a type of grain. It is gluten-free, a good source of fiber, and rich in minerals and various plant compounds, especially rutin.

Buckwheat consumption is linked with several possible health benefits, including improved blood sugar management and heart health.

Buckwheat allergies are possible, and they are more common in people with allergies to latex or rice. It is best to avoid buckwheat if there is a known risk of allergy.

You can speak with a healthcare professional for more information about the possible health benefits of consuming buckwheat based on individual circumstances.