Are You Eating Buckwheat?

Are You Eating Buckwheat?

Buckwheat may be one of the healthiest foods you’re not eating. Along with having numerous health benefits, it is tasty, easy to prepare and inexpensive. Here are some things I love about it:

Buckwheat is not a grain.

Many who are trying to avoid grains find themselves limited to fruit and sweet potatoes as sources of good carbs. Even though it’s often included in lists of grains, buckwheat is not a grain. The edible portion is a seed from a plant related to greens like rhubarb and sorrel.

Buckwheat is gluten-free.

Because it is neither a grain nor related to wheat, buckwheat is gluten-free and safe for those with celiac disease and gluten sensitivities. Studies show that even in high concentrations, buckwheat flour and its purified proteins have no immunologic reactions for patients with celiac disease¹.

Buckwheat is high in essential nutrients.

It is rich in many trace minerals, including manganese, magnesium and copper. It is also a good source of the B vitamins: B6, pantothenic acid, niacin, folate, thiamin and choline.

Nutrients in Buckwheat²

Buckwheat has resistant fiber.

Resistant fiber is a compound shown to lower blood sugar after meals, help weight loss, reduce food cravings and improve diabetes³. All versions of buckwheat contain resistant fiber, but the boiled kernels, called groats, contain the most at 6 percent or greater⁴.

Buckwheat has several novel nutraceuticals.

Rutin, quercetin and other bioflavonoids:
These compounds have been shown to strengthen small blood vessels, which can prevent easy bruising, hemorrhoids and varicose veins. Rutin can also help prevent blood clots, lower LDL cholesterol and the production of histamine, which can improve airborne allergies and food intolerances⁵.

Tannins:

Tannins are astringent phenolic compounds most commonly found in tea. They are also present in significant amounts in buckwheat. Tannins have been shown to reduce bacterial and viral infections and improve diabetes. Along with the mix of insoluble and resistant fiber, the tannins in buckwheat can improve important strains of bowel flora, such as lactobacillus and bacteroidetes, while reducing yeast and harmful bacteria⁶.

D-chiro inositol:

D-chiro inositol is an exciting compound that may improve many important elements of blood sugar metabolism (such as production of glycogen and insulin sensitivity). Data suggests it may improve polycystic ovarian syndrome (PCOS) ⁷ and type 2 diabetes⁸.

Bound antioxidants:

Recent data from cancer researchers has shown we may have been ignoring an important type of antioxidants. We have mostly considered the antioxidants in fruits and vegetables since most of these are readily available and easy to test in lab studies. Now, it is becoming clear a new category of antioxidants, called bound antioxidants, may be even more important. These are found in buckwheat and some grains and are activated by the bowel flora. Buckwheat is rich in bound antioxidants like glutathione and superoxide dismutase. These compounds are also heat stable and survive the cooking process with buckwheat⁹.

How to use buckwheat.

If you’ve never made it before, don’t worry. Buckwheat is easy to work with. It comes in the form of groats (toasted or raw), noodles and flour. The raw groats are available completely raw or sprouted. The completely raw groats work great for making a grain-free, hot cereal. I don’t use the flour much because baking entails dairy, eggs, oils and sweeteners. I’d rather not bother with all the substitutes and labor.

Try these recipes!

Buckwheat Porridge

Ingredients:

• 1 cup raw buckwheat groats
• 3 cups water
• Liquid Stevia
• Powdered cardamom

Instructions:

1. Place buckwheat and water in a 1-quart saucepan.
2. Heat on low 45 minutes or until a porridge-like consistency is reached.
3. Add stevia and cardamom to taste.
4. Serve plain or with unsweetened flax milk or unsweetened coconut yogurt.

Makes: 4 servings

Sprouted Raw Groats

Raw buckwheat is easy to sprout at home with a sprouting tray. Just soak the groats for 30 minutes in cold water, rinse several times and place in sprouting tray. Rinse twice daily. They do not grow into long, grassy sprouts (like mung bean or wheat grass). Rather, the seeds open just slightly and become softer and more digestible. This typically takes three days.

You can also purchase pre-sprouted raw groats, such as found in the Go Raw brand of buckwheat granola. Sprouted buckwheat comes ready to eat. Use it like granola, but know that it is a concentrated food. A few tablespoons is a full serving. I love buckwheat sprouts as a portable food for hikes or long runs. They take up very little space and provide lots of energy.

Buckwheat Trail Mix

Ingredients:

• 1 cup sprouted buckwheat
• 1/3 cup dried currants or diced raisins
• 1 tbsp. sea salt crystals (non-iodized salt, Diamond, or Mortons brands)

Instructions:

1. Combine all ingredients.
2. Store in a cool, dry place out of light.
3. Pack in snack-sized, Ziploc bags for a portable snack.
4. Plan on 1/4 cup per 90-120 minutes of activity. It is that concentrated.

Makes: 5 servings

Toasted groats are also called kasha (not Kashi) and can be found in the kosher section of most grocery stores. They make a great substitute for rice as a side dish.

Kasha Pilaf

Ingredients:

• 1 cup kasha
• 1 cup water
• 1 cup vegetable broth

Instructions:

1. Place all ingredients in a 1-quart saucepan.
2. Bring to a simmer.
3. Steam kasha for 20 minutes or until liquid is absorbed.
4. Let sit covered for 10 minutes.
5. Serve or refrigerate.

Makes: 4 servings

Buckwheat noodles are popular in Asian cuisine for good reason. Along with all the health benefits of buckwheat, I prefer their taste and texture over any of the gluten-free, grain-based noodles I’ve tried. They cook fast and are great served hot or cold.

Buckwheat Noodles and Ume Paste

Ingredients:

• 1 8-ounce package buckwheat noodles (also called soba)
• 1 tbsp. ume plum paste (found in Asian or macrobiotic sections of many larger supermarkets)
• 2 tsp. Tamari (wheat-free, fermented soy sauce)
• 2 tsp. cold-pressed, toasted sesame seed oil
• 2 green onions, sliced

Instructions:

1. Bring two quarts of water to a boil. Add a pinch of salt.
2. Cook noodles 5-7 minutes until flexible but firm, stirring frequently.
3. Rinse noodles in cold water, blot dry.
4. Pour noodles into a large serving bowl.
5. Stir in all other ingredients.

Makes: 6 servings

Try having buckwheat twice weekly for the next month. Keep a close eye on your digestion, your weight, how easily you can move without pain, how stable your blood sugar is and the health of your skin. You might see some good, healthy improvements!

P.S. Whenever you are ready, here is how I can help you now:

1. Schedule a Thyroid Second Opinion with me, Dr. C, Click Here for Details
2. Need a Personalized Supplement? Check out My Thyroid Specific Formulations
3. Download and use my Favorite Recipes Cookbook Here
4. Check out my podcast Medical Myths, Legends, and Fairytales Here

Dr. Alan Glen Christianson (Dr. C) is a Naturopathic Endocrinologist and the author of The NY Times bestselling Adrenal Reset Diet, The Metabolism Reset Diet and The Thyroid Reset Diet.

Dr. C’s gift for figuring out what really works has helped hundreds of thousands of people reverse thyroid disease, lose weight, diabetes, and regain energy. Learn more about the surprising story that started his quest.