Buckwheat

While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel. (We classify it as a grain on our website because it categorized as such from a culinary perspective.) Common and tartary buckwheat are the varieties that are popular in the United States. Its name is supposedly derived from the Dutch word bockweit, which means "beech wheat," reflecting buckwheat's beechnut-like shape and its wheat-like characteristics. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

While buckwheat is of similar size to wheat kernels, it features a unique triangular shape. In order to be edible, the outer hull must be removed, a process that requires special milling equipment due to its unusual shape. Buckwheat is sold either unroasted or roasted, the latter oftentimes called "kasha," from which a traditional European dish is made. Unroasted buckwheat has a soft, subtle flavor, while roasted buckwheat has more of an earthy, nutty taste. Its color ranges from tannish-pink to brown. Buckwheat is often served as a rice alternative or porridge.

Buckwheat is also ground into flour, available in either light or dark forms, with the darker variety being more nutritious. Since buckwheat does not contain gluten, it is often mixed with some type of gluten-containing flour (such as wheat) for baking. In the United States, buckwheat flour is often used to make buckwheat pancakes, a real delight, especially for those allergic to wheat.

History

Buckwheat is native to Northern Europe as well as Asia. From the 10th through the 13th century, it was widely cultivated in China. From there, it spread to Europe and Russia in the 14th and 15th centuries, and was introduced in the United States by the Dutch during the 17th century.

Buckwheat is widely produced in Russia and Poland, where it plays an important role in their traditional cuisines. Other countries where buckwheat is cultivated commercially include the United States, Canada, and France, the country famous for its buckwheat crepes.

Nutritional Profile

Buckwheat is a very good source of manganese and a good source of magnesium and dietary fiber. Buckwheat contains two flavonoids with significant health-promoting actions: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.

Health Benefits

A Grain That's Good for Your Cardiovascular System

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. The Yi people of China consume a diet high in buckwheat (100 grams per day, about 3.5 ounces). When researchers tested blood lipids of 805 Yi Chinese, they found that buckwheat intake was associated with lower total serum cholesterol, lower low-density lipoprotein cholesterol (LDL-the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol) to total cholesterol.

Buckwheat's beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Buckwheat's lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease.

Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure-the perfect combination for a healthy cardiovascular system.