Is buckwheat gluten free? Buckwheat is naturally gluten free but there are times when it could be contaminated with gluten if it is processed and manufactured in the same facility where there are gluten containing grains like wheat, rye, barley, etc.
Some of the more popular brands that make gluten free buckwheat are Arrowhead Mills, Birkett Mills and Bob’s Red Mill.
Some of the health benefits of buckwheat is:
Is buckwheat gluten free? Photo credit: iStock- AtlasStudio
- It is rich in antioxidants such as quercetin and rutin which can help improve blood pressure and reduce the risk of cancer and other chronic diseases.
- It contains heart healthy compounds like magnesium, rutin, copper, fiber, and protein which can help reduce the risk of heart disease.
- Research studies have shown that consuming buckwheat can balance blood sugar to moderate levels which can be extremely helpful to people that have diabetes.
- Some of the essential nutrients that buckwheat contains are copper, iron, manganese, iron, phosphorus, magnesium, etc.
The nutritional value of a 3.5 ounce of buckwheat is:
- 343 calories
- 13.3 grams of protein
- 71.5 grams of carbs
- 3.5 grams of fat
- 10 grams of fiber
- No sugar
Some animal studies have shown that rutin can improve the symptoms of Alzheimer’s disease. And those studies have also shown that quercetin can lower inflammation and oxidative stress. There was also a study that showed that eating buckwheat lowered overall cholesterol levels.
One cup of cooked buckwheat contains 5 grams of fiber, 6 grams of protein and has a good source of magnesium, copper, and manganese.
The Bottom Line is buckwheat is naturally gluten free, but it is important to understand there are a lot of health benefits associated with eating it. And that is lower risk of high blood pressure, reduction of overall blood cholesterol levels, lower risk of heart disease, etc.
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References
- Kreft M. Buckwheat phenolic metabolites in health and disease. Nutr Res Rev. 2016 Jun;29(1):30-9. doi: 10.1017/S0954422415000190. PMID: 27046048.
- Xu PX, Wang SW, Yu XL, Su YJ, Wang T, Zhou WW, Zhang H, Wang YJ, Liu RT. Rutin improves spatial memory in Alzheimer’s disease transgenic mice by reducing Aβ oligomer level and attenuating oxidative stress and neuroinflammation. Behav Brain Res. 2014 May 1;264:173-80. doi: 10.1016/j.bbr.2014.02.002. Epub 2014 Feb 7. PMID: 24512768.
- Askari G, Ghiasvand R, Feizi A, Ghanadian SM, Karimian J. The effect of quercetin supplementation on selected markers of inflammation and oxidative stress. J Res Med Sci. 2012 Jul;17(7):637-41. PMID: 23798923; PMCID: PMC3685779.
- He J, Klag MJ, Whelton PK, Mo JP, Chen JY, Qian MC, Mo PS, He GQ. Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China. Am J Clin Nutr. 1995 Feb;61(2):366-72. doi: 10.1093/ajcn/61.2.366. PMID: 7840076.
- Zhang HW, Zhang YH, Lu MJ, Tong WJ, Cao GW. Comparison of hypertension, dyslipidaemia and hyperglycaemia between buckwheat seed-consuming and non-consuming Mongolian-Chinese populations in Inner Mongolia, China. Clin Exp Pharmacol Physiol. 2007 Sep;34(9):838-44. doi: 10.1111/j.1440-1681.2007.04614.x. PMID: 17645626.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
- Sapone A, Bai JC, Ciacci C, Dolinsek J, Green PH, Hadjivassiliou M, Kaukinen K, Rostami K, Sanders DS, Schumann M, Ullrich R, Villalta D, Volta U, Catassi C, Fasano A. Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Med. 2012 Feb 7;10:13. doi: 10.1186/1741-7015-10-13. PMID: 22313950; PMCID: PMC3292448.
