Buckwheat flour, whole-groat
Category: Cereal Grains & Pasta
Nutrition Highlights
Serving Size
Calories
402
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 339 (84.3%) |
| Protein | 60 (15.0%) |
| Fat | 33 (8.3%) |
| Total | 402 (100%) |
Serving: 1 cup [120g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 85 (70.6%) |
| Protein | 15 (12.6%) |
| Water | 13 (11.2%) |
| Fat | 3.7 (3.1%) |
| Ash | 3.0 (2.5%) |
| Total | 120 (100%) |
Serving: 1 cup [120g]
Benefits
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High in magnesium, which helps regulate blood pressure and is beneficial for heart health
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High in fiber, which aids digestion and makes you feel full for longer
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High in manganese, which helps the body form connective tissue, bones, and sex hormones
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High in phosphorus, which is important for bone and teeth health
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Gluten-free and high in protein, making it a good alternative for people with celiac disease or gluten sensitivity
Risks
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Buckwheat flour is high in carbohydrates and can spike blood sugar levels if consumed in large quantities by people with diabetes or prediabetes
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It may cause an allergic reaction in people with buckwheat allergy or cross-reactive allergies to plants in the Fagopyrum genus like rhubarb
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Whole groats provide more fiber than refined flour which can cause digestive issues like gas and bloating in people who are unaccustomed to high-fiber foods
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The flour contains traces of oxalates which can exacerbate conditions like kidney stones in susceptible individuals
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Buckwheat is related to plants like sorrel and dock which can potentially cause allergic reactions in sensitized people
Additional Information
Buckwheat flour, whole-groat, is a highly nutritious food product that offers numerous health benefits. Derived from the seeds of the buckwheat plant, this flour is gluten-free and packed with essential nutrients, making it a great alternative to traditional wheat-based flours for individuals with gluten sensitivities or those following a gluten-free diet.
One of the primary attributes of buckwheat flour is its high fiber content. Whole-groat buckwheat flour retains the outer husk of the seed, which contains a significant amount of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system by promoting regular bowel movements, preventing constipation, and supporting the growth of beneficial gut bacteria. A diet rich in fiber has also been linked to a reduced risk of developing various chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.
Furthermore, buckwheat flour is an excellent source of complex carbohydrates. These carbohydrates are digested more slowly than simple sugars, providing a steady release of energy and helping to control blood sugar levels. This makes buckwheat flour a suitable option for individuals with diabetes or those aiming to manage their blood sugar levels effectively.
In addition to its fiber and complex carbohydrates, buckwheat flour is rich in essential vitamins and minerals. It contains notable amounts of B vitamins, including niacin, thiamin, and riboflavin, which are essential for energy production, proper brain function, and maintaining healthy skin. Buckwheat flour also provides minerals such as magnesium, manganese, phosphorus, and copper, which are involved in various physiological processes, including bone health, nerve function, and antioxidant defense.
Moreover, buckwheat flour is a good source of plant-based protein. It contains all nine essential amino acids, making it a complete protein source. Protein is crucial for building and repairing tissues, supporting immune function, and producing enzymes and hormones. For individuals following vegetarian or vegan diets, buckwheat flour can be a valuable protein source to ensure adequate intake of essential amino acids.
While buckwheat flour offers numerous nutritional benefits, it is important to mention some potential risks or considerations. Although it is gluten-free, individuals with severe allergies or sensitivities should ensure that the buckwheat flour they choose is processed in a facility free from cross-contamination with gluten-containing grains.
Furthermore, buckwheat flour is relatively high in calories compared to some other gluten-free flours. Thus, individuals watching their calorie intake should be mindful of portion sizes to avoid excessive calorie consumption.
Lastly, some people may experience digestive discomfort or bloating when consuming buckwheat flour due to its high fiber content. It is advisable to introduce it gradually into the diet and drink sufficient water to support proper digestion.
In conclusion, buckwheat flour, whole-groat, is a highly nutritious food product that offers numerous health benefits. Its high fiber content, complex carbohydrates, essential vitamins and minerals, and complete protein make it a valuable addition to a well-balanced diet. However, individuals with severe allergies or sensitivities should exercise caution, and portion control is important for those watching their calorie intake.