Buckwheat: Confusingly Named, Completely Safe
If you're new to the gluten-free diet, the word "buckwheat" might have given you pause. It has "wheat" in the name, which sounds alarming. But buckwheat is one of the best and most nutritious naturally gluten-free foods available.
Here's everything you need to know.
Is Buckwheat Gluten-Free?
Yes — completely. Buckwheat is not related to wheat in any way. Despite the misleading name, buckwheat (Fagopyrum esculentum) is a flowering plant related to rhubarb, sorrel, and knotweed. It's a member of the Polygonaceae family, while wheat is a grass (Poaceae family).
The seeds of the buckwheat plant look somewhat like small grain kernels, which is why they're used like a grain in cooking, but they contain no gluten whatsoever.
Cross-contamination caveat: Buckwheat can be grown in rotation with wheat or processed in facilities handling wheat, leading to contamination. For celiac disease, look for certified GF buckwheat products.
Buckwheat's Impressive Nutritional Profile
Per 1 cup cooked buckwheat groats (168g):
- Calories: 155
- Protein: 5.7g
- Fat: 1g
- Carbohydrates: 33g
- Fiber: 4.5g
- Manganese: 27% DV
- Magnesium: 21% DV
- Phosphorus: 14% DV
- Niacin (B3): 14% DV
- Zinc: 11% DV
- Iron: 8% DV
Buckwheat also contains rutin, a powerful antioxidant and anti-inflammatory compound that supports cardiovascular health and blood vessel strength. This is unusual for a grain-like food.
Buckwheat has a relatively low glycemic index compared to refined rice or wheat, making it a useful carbohydrate for blood sugar management.
Forms of Buckwheat
Buckwheat Groats
The whole, hulled buckwheat seed. Triangular shape, light tan to greenish color. Mild, earthy flavor.
Cooking: Toast in a dry pan for 2-3 minutes until fragrant (optional but improves flavor), then cook 1:2 ratio with water/broth for 15-20 minutes.
Uses: As a side grain instead of rice, in grain salads, breakfast porridge (particularly popular in Eastern Europe), stuffed peppers.
Kasha
Roasted (toasted) buckwheat groats. Darker color, much stronger, nuttier, earthy flavor.
Uses: The primary ingredient in the traditional Eastern European and Jewish dish kasha varnishkes (traditionally with bow-tie pasta — use GF pasta). Porridge. Hearty grain salads.
Cooking: Kasha requires a specific technique — coating with egg or liquid before cooking to keep the grains separate. Bring to boil, simmer 10-15 minutes.
Buckwheat Flour
Ground from buckwheat groats or kasha. Has the distinctive earthy, slightly bitter buckwheat flavor. Tan to dark gray color.
Uses: Traditional buckwheat pancakes (blini), French galettes (savory buckwheat crepes — naturally GF when made 100% buckwheat), Japanese soba noodles (traditionally 100% buckwheat, though commercial soba often mixes in wheat), quick breads, muffins.
In GF flour blends: Adds flavor complexity and nutrition at 20-30% of a blend.
Buckwheat Flakes
Steamed and rolled buckwheat groats, similar to rolled oats. Quick-cooking, used in porridge and granola.
Buckwheat in Traditional Cuisines
Japan: Soba noodles are traditionally made from 100% buckwheat flour. However, most commercial soba contains a significant proportion of wheat flour for easier manufacturing. For GF soba, look specifically for "100% buckwheat soba" or "ju-wari soba."
France: Galettes bretonnes are savory crepes made from pure buckwheat flour, traditionally served in Brittany. They're a naturally GF dish (the sweet crepes are made with wheat; the savory galettes with buckwheat).
Russia and Eastern Europe: Grechnevaya kasha (buckwheat porridge) is a staple breakfast food. Also used in buckwheat blini (small savory pancakes).
Italy: Pizzoccheri is a traditional pasta from Valtellina made from buckwheat flour — though it usually contains some wheat flour, all-buckwheat versions exist.
Buckwheat Pancakes: A GF Classic
Buckwheat pancakes are one of the best naturally GF breakfast options — hearty, flavorful, and satisfying. A simple recipe:
- 1 cup certified GF buckwheat flour
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 1 cup buttermilk or dairy-free alternative
- 1 egg
- 2 tablespoons melted butter or oil
- 1 tablespoon honey or maple syrup
Mix dry and wet separately, combine until just mixed (lumps are okay), cook on medium heat 2-3 minutes per side. The earthy flavor is wonderful with maple syrup.