Buckwheat, whole grain
Category: Cereal Grains & Pasta
Nutrition Highlights
Serving Size
Calories
356
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 | 284 (79.9%) |
| Protein | 44 (12.5%) |
| Fat | 27 (7.7%) |
| Total | 356 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 71 (71.1%) |
| Water | 13 (13.0%) |
| Protein | 11 (11.1%) |
| Fat | 3.0 (3.0%) |
| Ash | 1.8 (1.8%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in magnesium, which is important for bone health and muscle function
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High in fiber, which aids digestion and helps you feel full
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High in manganese, which is important for metabolism and antioxidant protection
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High in phosphorus, which is important for energy production in cells
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Gluten-free whole grain option that provides important B vitamins, copper, and plant-based protein
Risks
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Buckwheat is high in oxalates which can inhibit absorption of calcium and magnesium in some individuals
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Buckwheat contains trace amounts of rutin which in large quantities may have a laxative effect in some people
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Buckwheat is a pseudo-cereal and does not contain gluten, however it is often processed in facilities that also process wheat and may cross-contaminate with gluten
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Buckwheat contains compounds called fagopyrins which impart a grayish color to urine and feces in some individuals after consumption
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Buckwheat is high in magnesium which in excess amounts could potentially lead to diarrhea and abdominal cramping in sensitive individuals
Additional Information
Buckwheat, whole grain, is a highly nutritious food product that offers numerous health benefits. This gluten-free grain is not technically a grain but a seed, making it suitable for individuals with gluten sensitivities or celiac disease. Packed with essential nutrients, buckwheat can be a valuable addition to a balanced diet. However, it is important to consider potential risks associated with its consumption as well.
One of the primary attributes of buckwheat is its rich nutrient profile. It is an excellent source of dietary fiber, which aids in digestion, promotes feelings of fullness, and helps maintain a healthy weight. The fiber content in buckwheat also supports heart health by reducing cholesterol levels, lowering blood pressure, and decreasing the risk of cardiovascular diseases.
Buckwheat is also a good source of high-quality plant-based proteins, containing all the essential amino acids needed for the body's growth and repair. This makes it an excellent choice for vegetarians and vegans looking to meet their protein requirements. Additionally, buckwheat is low in fat and calories, making it a suitable option for individuals seeking weight management.
Another notable attribute of buckwheat is its rich supply of minerals and antioxidants. It is a good source of magnesium, which plays a crucial role in nerve function, muscle contraction, and maintaining a healthy immune system. Buckwheat also contains manganese, copper, and zinc, which are essential for various enzymatic reactions in the body.
Furthermore, buckwheat is abundant in antioxidants such as rutin, quercetin, and vitamin E. These antioxidants help protect the body against oxidative stress, reducing the risk of chronic diseases like cancer and heart disease. The presence of these compounds also contributes to buckwheat's anti-inflammatory properties, potentially benefiting individuals with inflammatory conditions.
While buckwheat offers numerous nutritional benefits, there are some potential risks associated with its consumption. One primary concern is its naturally occurring compound called phytic acid. Phytic acid can bind to minerals like iron, zinc, and calcium, reducing their absorption in the body. However, soaking, fermenting, or sprouting buckwheat can help reduce the phytic acid content, enhancing mineral bioavailability.
Additionally, some individuals may be allergic to buckwheat, experiencing symptoms like itching, hives, or digestive issues. It is crucial for those with known allergies or sensitivities to avoid buckwheat and seek alternative options.
In conclusion, buckwheat, whole grain, is a highly nutritious food product with numerous health benefits. It is rich in dietary fiber, proteins, minerals, and antioxidants, supporting digestive health, heart health, and overall well-being. However, individuals should be aware of potential risks associated with phytic acid content and allergies. Incorporating buckwheat into a balanced diet can be a great way to diversify nutrient intake and enjoy its unique nutritional properties.