Ordinary soba (Buckwheat Mönch) is a gluten-free crop from the Polygonaceae family, which also includes rhubarb. Buckwheat is grown in diverse ecological zones around the world and is found throughout most of the United States, but it is native to the mountainous regions of southern China.
Like quinoa, buckwheat is technically a pseudocereal or pseudocereal, but because of its similar nutritional value, it is often classified as a grain food, such as oats, barley, rye, and corn. Although the word wheat is included in the name, buckwheat is not a member of the wheat family. Buckwheat is often used as a wheat substitute in breads, pancakes, and crepes.
Buckwheat is rich in several flavonoid antioxidants and contains complex carbohydrates, vitamins, minerals, fiber, and resistant starch. It is considered a functional food because of its anti-inflammatory, antioxidant, antidiabetic, and cardioprotective properties. It is also a nutritious alternative to wheat for people with wheat allergies, celiac disease, or non-celiac gluten sensitivities.
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Rutin is the main flavonol antioxidant found in buckwheat. A recent research review concluded that rutin may have neuroprotective effects, including protection against Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease, due to its anti-inflammatory and antioxidant properties. However, existing studies are preliminary and use comparison studies with whole buckwheat.
Another research review found that the protective effects of whole grains and pseudocereals, including buckwheat, may be closely related to their antioxidant activity. Antioxidants reduce what is known as oxidative stress. This condition is caused by free radicals, which are compounds that are naturally formed from exposure to cigarette smoke and other environmental pollutants. High levels of free radicals cause DNA damage in cells and increase the risk of diseases such as heart disease and diabetes.
Buckwheat supports intestinal health with its fiber, prebiotics, and resistant starch.
One cup of cooked buckwheat provides 16% of your daily value (DV) for fiber. One of the most important benefits of fiber is its effect on intestinal motility (the movement of food and waste through the digestive system) and the prevention of constipation. Fiber also helps optimize microbial diversity in the gut, which supports anti-inflammatory and healthy immune function.
The prebiotics found in buckwheat feed the beneficial probiotic gut bacteria. These include health-protecting bacteria lactic acid bacteria and bifidobacteria. Prebiotics can also help reduce pathogenic (disease-causing) intestinal bacteria and improve intestinal permeability.
The latter is important because increased intestinal permeability, also known as leaky gut, allows harmful substances to be absorbed from the intestines into the bloodstream, potentially causing inflammation and disease.
Finally, buckwheat is a source of resistant starch, which is a resistant starch that occurs naturally in certain foods. Resistant starch is fermented by gut microbes to produce compounds such as butyrate, which reduce inflammation and support gut health, including the health of the intestinal lining. Butyrate may also help prevent colon cancer.
The prevalence of diabetes increased significantly from 2001 to 2021 among U.S. adults ages 18 and older. The natural properties found in buckwheat may help prevent or manage the condition.
Compared to grains such as millet, spelt, barley, and bulgur wheat, buckwheat has a low glycemic index (GI). This means that blood sugar levels rise at a slower pace over a longer period of time, reducing peak blood sugar levels.
In one small study, both non-diabetic and diabetic people had significantly lower blood sugar levels after eating buckwheat compared to a control or reference meal containing white wheat bread. Additionally, those who ate buckwheat did not maintain their blood sugar levels as long as those who ate bread. This means that buckwheat led to better blood sugar control and regulation of blood sugar levels.
A research review also found that buckwheat may have beneficial effects on diabetes due to its ability to lower postprandial blood sugar and insulin levels. Additionally, the antioxidant rutin has been shown to support proper insulin function.
The fiber found in buckwheat is also consistently associated with a lower risk of type 2 diabetes. This may be due, in part, to insulin’s anti-inflammatory properties and ability to improve insulin sensitivity, or to how well insulin works to lower blood sugar levels.
Heart disease is the leading cause of death in the United States. It is sometimes referred to as “silent” because it may not be diagnosed until you experience signs and symptoms of a heart attack, heart failure, irregular heartbeat or arrhythmia.
Research shows that consuming buckwheat may help protect heart health. An analysis of 13 previously published studies found that buckwheat may help reduce total cholesterol and triglycerides (blood fats). Part of its cardioprotective effects may be due to a combination of its fiber, resistant starch, antioxidants, plant proteins, and ability to regulate blood sugar levels. The latter is noteworthy because having type 2 diabetes has been shown to increase the risk of heart disease by two times.
The fiber found in buckwheat is also associated with heart protection. Research shows that higher total dietary fiber intake is associated with lower risk of cardiovascular disease.
Approximately two in five adults in the United States are obese, which is associated with serious health conditions such as type 2 diabetes, heart disease, stroke, and some cancers.
Buckwheat can help support weight regulation in several ways. One of them is her ability to increase satiety or satiety. One small study found that buckwheat was best at reducing hunger and promoting satiety compared to other foods such as fava beans, green peas, hemp, and lupine.
The fiber contained in buckwheat leads to weight loss and waist measurement. Buckwheat prebiotics have also been linked to weight management due to their anti-inflammatory effects and favorable changes in the composition of gut bacteria.
The resistant starch found in buckwheat has also been shown to promote weight loss by altering gut bacteria. Research shows that this fibrous compound promotes weight loss, at least in part, by increasing bacteria called. B. adrecentisIt reduces inflammation, repairs the intestinal barrier, and reduces fat absorption.
Buckwheat can be consumed in many different forms, but one common option is cooked buckwheat flour, which is obtained from roasted and peeled seeds.
One cup of cooked buckwheat flour provides the following benefits:
- calorie: 156
- fat: 1 gram (g)
- sodium: 255 milligrams (mg)
- carbohydrates: 33.8g
- fiber: 4.59g
- Added sugars: 0g
- protein: 5.73g
- copper: 0.246 mg, or 27% of DV
- magnesium: 86.7 mg, or 21% of DV
- Niacin: 1.59 mg or 10% of DV
Copper is a mineral that helps absorb iron, which works with iron to help the body form red blood cells. It also supports blood vessels, nerves, immune system, and bone health.
Magnesium is required for over 300 chemical reactions in the body. It maintains normal nerve and muscle function, supports a healthy immune system, stabilizes the heartbeat, and keeps bones strong. Minerals also help regulate blood sugar levels and help the body produce energy and protein.
Niacin is a B vitamin that helps convert food into energy. It also supports the digestive system, skin, and nerves.
Some people may be allergic to buckwheat. According to one study, 2-7% of patients in allergy clinics in different countries are confirmed to be allergic to buckwheat. People with buckwheat allergies may be at risk for anaphylaxis, a severe and life-threatening allergic reaction.
Buckwheat comes in many forms, including buckwheat flour, wheat flour, and buckwheat-based products such as buckwheat flour and sprouted buckwheat seeds. Here’s how to enjoy soba in a healthy way.
- Make breakfast porridge using buckwheat instead of oats. Add fruit or nuts, or for a flavorful version, top the cooked buckwheat with sautéed vegetables or avocado.
- Eat cooked buckwheat instead of rice or quinoa in a variety of dishes, including soups, chili, stews, grain bowls, and hot or cold side dishes with vegetables and herbs.
- Choose buckwheat flour when making pancakes, baked goods, bread, biscuits, and crepes.
- Enjoy soba in soups, hot or cold dishes, and with a variety of sauces and sauces. Mix vegetables and tofu with peanut sauce.
- Add dried sprouted buckwheat to yogurt or acai bowls instead of granola.
Buckwheat is a gluten-free pseudograin with a nutritional profile similar to whole grains. Provides complex carbohydrates, fiber, antioxidants, vitamins, minerals, and plant protein. Buckwheat’s unique combination of nutrients and ability to reduce inflammation has been linked to several health benefits, including protection against type 2 diabetes, heart disease, and obesity.
If you think you have a buckwheat allergy, avoid buckwheat and get proper testing done by an allergist.
