Discover this super-versatile, nutritious seed and find out how to incorporate it into your diet, says Veronika Prošek Charvátová
Despite its name, buckwheat is not remotely related to wheat. In fact, it’s not a cereal at all, but because its seeds have high starch content and you can use it in the same way as cereals, it is known as a pseudo-cereal. Surprisingly, the closest buckwheat relatives are sorrel, knotweed and rhubarb. Records show that buckwheat has been grown for at least 6,000 years in China and cultivated for thousands of years across Asia and the Tibetan plateau.
Small but mighty
Buckwheat is incredibly nutritious (see the table far right). The protein in buckwheat is high quality because it contains all essential amino acids in the right proportions, making buckwheat a protein champ!
However, the main nutrient in buckwheat is starch – a healthy, complex carbohydrate that slowly releases its energy and is therefore good for you! On top of that, buckwheat provides resistant starch, which helps to make you feel fuller after a meal and prevents blood sugar spikes.
Buckwheat is a great source of several essential nutrients, as illustrated by the table, and it also supplies us with a range of B vitamins, but only in relatively small amounts.
Phytochemicals
Buckwheat contains a whole range of powerful phytochemicals – natural plant compounds with positive health effects.
One of the best-known is the flavonoid rutin, which can improve your blood vessel strength and flexibility and so help to prevent, or treat, conditions such as spider veins and varicose veins – and some studies show that it can also aid in treating haemorrhoids. It also helps your body produce collagen and use vitamin C, may reduce cholesterol levels and cancer risk and it may offer some pain relief to arthritis sufferers. Another buckwheat phytochemical is quercetin – an antioxidant that reduces inflammation, cancer risk and the risk of heart disease.
The same phytochemicals that make green tea good for you – catechins – are also in buckwheat. They are antioxidants that not only protect cells and tissues from everyday damage but are also anti-inflammatory, help support the immune system and promote beneficial gut bacteria.
Health benefits
Buckwheat consumption has a number of health benefits that are linked to its antioxidants, fibre, starchy c
