Buckwheat Flour: Nutrition, Health Benefits & Recipes
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Time to read 4 min
What Is Buckwheat Flour?
Buckwheat flour is a type of flour made by grinding the seeds of the buckwheat plant, which is actually a fruit seed, not a grain. Despite its name, buckwheat is unrelated to wheat and is naturally gluten-free. Buckwheat flour has a nutty, earthy taste and is often used in pancakes, noodles, and baked goods, both on its own and mixed with other flours. It is rich in nutrients like fiber, protein, and minerals such as magnesium and manganese. Buckwheat flour is popular in gluten-free and traditional recipes around the world.
Buckwheat flour was very popular in the 18th and 19th centuries and used in many traditional recipes worldwide. So, it is one of the most well-known alternative flours.
Buckwheat flour is rich in minerals and antioxidants, making it a popular health food choice.
Nutritional Facts Of Buckwheat Flour
| Nutrient | Amount (per 1/4 cup of buckwheat flour) |
|---|---|
| Calories | 100 |
| Fat | 1 gram |
| Fiber | 4 grams |
| Carbohydrates | 21 grams |
| Sugar | 0 grams |
| Protein | 4 grams |
How To Make Buckwheat Flour?
Buckwheat flour is made by grounding buckwheat seeds into a fine powder. Buckwheat flour is greyish-brown in color, and it can either be slightly refined or ultra-refined.
How To Store Buckwheat Flour?
You should always store buckwheat flour in a cool, dark place in an airtight container. If you use buckwheat flour regularly, you do not need to store it in the freezer. But, if you use it occasionally and have an opened pack of buckwheat flour, you should store it in the freezer to extend its shelf life. It will stay good in the freezer for up to 6 months.
If the buckwheat flour smells rancid or sour, it means it has gone bad, and you should not use it.
What Are The Health Benefits Of Buckwheat?
If you are wondering if buckwheat is healthy, yes, it is! Buckwheat has numerous health benefits:
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Heart Health
Buckwheat contains many substances that are good for the heart, including fiber, copper, magnesium, rutin, and proteins. Studies show that regularly using buckwheat decreases blood glucose, triglycerides, and cholesterol.
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Improved Blood Sugar Control
To maintain good health, managing the spike in blood sugar after meals is essential. Buckwheat has a low to medium GI and is a rich source of fiber, which helps maintain blood sugar levels. Even people with type 2 diabetes can consume buckwheat flour, and research shows that it can help lower blood sugar levels.
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Better Digestion
As buckwheat is rich in fiber, fiber promotes regular bowel movements and reduces the chances of constipation. So, a diet that is high in fiber leads to better gut and digestive health.
Some Items You Can Make With Buckwheat
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Buckwheat Flatbread
Flatbreads made with 100% buckwheat flour turn out very soft and extremely flavorful. You can enjoy eating them plain with some olive or chili garlic oil. The flatbread is easy to make, and you can make it by mixing the wet and dry ingredients and kneading the dough. Let the dough rest, and then bake it. You need just a few simple ingredients like buckwheat flour, olive oil, sugar, Greek yogurt, psyllium husk, and baking powder to make buckwheat flatbread.
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Buckwheat Pancakes
Pancakes made from buckwheat flour are fluffy and light with a nice nutty taste. Just like regular pancake batter, it is easy to make buckwheat pancake batter. Simply replace regular flour with buckwheat flour and rest of the ingredients like egg, buttermilk, sweetener of choice, a dash of vanilla, and baking powder remain the same. A fun idea would be to make tiny buckwheat pancakes, load up a bowl with multiple tiny buckwheat pancakes, and eat it with milk and maple syrup as if you are having cereal.
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Buckwheat Muffins With Zucchini
You can make tasty and healthy muffins using buckwheat and zucchini. In addition to being very soft and fluffy, these buckwheat and zucchini muffins are loaded with protein and other healthy ingredients like eggs, olive oil, oats, and walnuts. Make them today and have a healthy treat if you crave something sweet.
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Buckwheat Crêpe Cake
Why have just one crepe when you can stack healthy buckwheat crepes and make a yummy buckwheat crepe cake? Sounds delicious, right? Make buckwheat crepes using buckwheat flour, sugar, milk, egg, salt, and water. You can also make a filling of crushed walnuts, honey, and goat cheese. Stack your pancakes and add the filling between each layer. Sprinkle some cinnamon and orange zest on top for that extra kick.
Where Can You Buy Buckwheat Flour In The USA?
If you live in the USA and want to try cooking more with buckwheat flour, you can easily find it in many grocery stores. Here is a list of stores selling buckwheat flour in the US:
- Available on Amazon: You can easily find buckwheat flour on Amazon and order it the next time you feel like making some buckwheat pancakes.
- War Eagle Mill: They make buckwheat flour from organic buckwheat fruit seeds. You can order from them online.
- Barton Spring Mill: You can buy stone-ground organic buckwheat flour here. You can order it online or visit their shop.
- Janie’s Mill: They stone mill organic buckwheat to make buckwheat flour. Both online and retail shops are available to shop from.
- King Arthur Baking: They have multiple outlets in the USA, and you can also order buckwheat flour online.
Conclusion
Once you have decided to switch to healthier food options, there is no looking back. And, with easy recipes and convenient and quick cooking options, cooking at home becomes manageable. Your whole family can enjoy healthy dinners daily, which are delicious and prepared in no time. Small swaps and changes go a long way. You can try using buckwheat flour for your next pancake session or making a buckwheat muffin!
Buckwheat, being naturally gluten-free and a good source of protein, is an excellent option for you when you want to avoid eating wheat. Plus, the numerous health benefits of buckwheat flour make it a strong contender for your healthy recipes.