Buckwheat
If you’re on the hunt for foods that avoid gluten but still deliver all the benefits of whole grains, you’re in luck. Buckwheat not only serves as a wonderful substitute to grain products, but also provides a rich, slightly nutty flavor that makes it a tasty addition to a variety of recipes.
Although currently a niche product in the United States, buckwheat has long been popular all around the world. Grown in Asia thousands of years ago, buckwheat quickly spread to the Middle East and Europe. To this day, the grain-like seed remains a featured ingredient in everything from noodles to pancakes.
While it’s possible to grow buckwheat in many different places, it’s best suited to areas with short growing seasons. Buckwheat’s growing period typically lasts a mere twelve weeks, making it a great option for northern regions and, in some cases, planting second summer crops.
Similar in size to wheat kernels, buckwheat has a triangular shape and a hull that must be removed before eating. It can be sold roasted or unroasted, or ground into a flour. Buckwheat is a versatile source of fiber and provides several valuable nutrients.
Health Benefits
Buckwheat is rich in the flavonoids rutin and quercetin. Rutin strengthens the blood vessels while quercetin helps to reduce inflammation. Other notable health benefits of buckwheat include:
Food Option for Celiac Disease
While the name "buckwheat" might make people with gluten intolerance shy away, the food is not actually a wheat — or even a grain. Rather, it's a seed. This makes buckwheat a wonderful option for people with celiac disease or anybody else committed to eating a gluten-free diet. Far more than a simple alternative, buckwheat offers far more fiber, vitamins, and minerals than the rice products that are often used in gluten-free recipes.
Better Digestion
Buckwheat is rich in fiber. Fiber allows for regular bowel movements and reduces the potential for experiencing symptoms such as constipation. A diet high in fiber is sure to protect your digestive health.
Manage Blood sugar
Buckwheat can play a valuable role in controlling blood sugar levels. The food is rich in nutrients such as proteins, fibers, and flavonoids. These nutrients found in buckwheat have reportedly helped people with type 2 diabetes manage the condition by improving insulin resistance.