Buckwheat for the Gluten Free Diet
Buckwheat is Easy to Use and a Nutritious Alternative to Grains
Feb 28, 2009
Actually a fruit, not a grain, buckwheat contains no gluten. The name is from two Anglo-Saxon words, "boc," for its beechnut-like shape, and "woet" because it could be used in the same way as wheat. It is a distant relative of rhubarb and more widely used in Asia than in the West. Dutch colonists are credited with introducing buckwheat to North America.
The hulled seed, the kernel, is the nutritious fruit of the buckwheat plant. The triangular shaped kernel can be cooked, roasted to make kasha, or ground into a flour for baking. A coarser grind of uncooked kernels makes buckwheat grits for making a hot and creamy porridge. Many health food stores carry buckwheat and kasha in bulk.
Buckwheat Provides Protein and Many Valuable Nutrients
The minerals found in buckwheat include magnesium, calcium, manganese, copper and zinc. It is a good source of B vitamins and vitamins E and K. Buckwheat is one of the best sources of quality plant protein. It contains all eight of the essential amino acids (amino acids that must come from food sources).
Buckwheat and Fiber
Buckwheat is high in soluble fiber, which can help to lower cholesterol and maintain normal blood sugar levels. A one cup serving of cooked buckwheat groats provides nearly 20% of the daily need for fiber.
However, the fiber content of the diet should not be increased too quickly. On his website, The World's Healthiest Foods, George Mateljan, writes, "There is always a risk of cramping, gas, and bloating from any quick increase in dietary fiber, even for someone who has not been diagnosed with celiac disease." The recommendation from The World's Healthiest Foods website is to consult with a healthcare practioner when making decisions about fiber in the diet.
Buckwheat is available in several forms:
- Buckwheat groatsThese are the raw uncooked kernels of buckwheat. They are used just like rice to make side or main dishes in any meals. Buckwheat groats can be used as an alternative to bulgur for making taboulli, and substituted for meat to make a healthy vegetarian chili. Adding buckwheat to soups bolsters its taste and nutritional value.
- Kasha Buckwheat groats can be roasted to make kasha, which has a deep and somewhat nutty taste. Kasha is used in casseroles, side dishes, baked goods, and as a hot porridge.
- Buckwheat Grits A coarser grind of milled buckwheat forms buckwheat grits. These are cooked into a hearty and creamy hot cereal.
- Buckwheat Flour Buckwheat can be ground into dark or light flours. The flour is used for all types of baking, bread, pancakes, muffins, cakes and cookies. The flour is also used to make the Japanese noodles, soba. Some commercial soba may also contain wheat, so be sure and read the ingredients on the package label.
Hint: 1 tsp of roasted buckwheat steeped for five minutes makes a refreshing hot tea.
Sources:
Edwardson, Steven; Buckwheat: Pseudocereal and Neutraceutical; In: J Janick(ed), Progress in new Crops; ASHS Press, Alexandria, VA, 1996
Mateljan, George; The World's Healthiest Foods; George Mateljan Foundation, Seattle, WA, 2007 The World's Healthiest Foods
Resources:
Recipes and Cooking Information for Buckwheat:
Gluten Free Buckwheat and Sorghum Flour Pancakes
Gluten Free Vegetarian Chili With Buckwheat
Gluten Free Buckwheat Raisin Pudding With Cinnamon
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