Discover our full range of health benefit buckwheat sourdough bread recipe or check out some of our best buckwheat recipes. Top 5 health benefits of buckwheat1.

However, if avoiding gluten is important for you, make sure you check labels when purchasing buckwheat products. As well as containing plant compounds like rutin, it is one of the richest food sources of d-chiro inositol. This means it has a moderate effect on blood sugar levels and may even lower blood sugar levels. Buckwheat is safe for most people, including those with coeliac disease. However, some people may be allergic. This may be relevant for those with an allergy to latex or rice due to a cross-reactivity.

If you have concerns or queries, refer to your GP or healthcare professional. More information on allergy may be found at NHS website. This article was last reviewed on 31 August 2021 by Kerry Torrens. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. This website is published by Immediate Media Company Limited under licence from BBC Studios Distribution.

Registered nutritionist Nicola Shubrook explains the benefits of this tiny seed. You’ll see buckwheat in supermarkets alongside grains like spelt and barley, or in health food stores. It has a nutty, slightly bitter flavour, similar to wholewheat flour or rye. Because of its strong flavour, a lot of recipes call for both buckwheat and wheat flours for better flavour and texture.

Buckwheat grains add nuttiness to salads and a chewy texture to veggie burgers or stews. It’s also a source of protein and magnesium. Buckwheat flour is most commonly used to make pancakes such as French galettes, with savoury fillings such has ham, cheese or egg. The sides are folded over rather than rolled like crêpes. It’s common practice to wash the grains well before use, but when soaked and then baked, they add crunch to granolas and salads. When soaked and blended before simmering, the buckwheat breaks down into a porridge. Rinse well through a sieve until the water runs clear.