What exactly is Buckwheat?

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What exactly is Buckwheat?

JoAnn Guest

Aug 06, 2003

19:01 PDT

 

Today's Question

What exactly is buckwheat? Is it actually a type of wheat? How does

it

compare health-wise to other ancient grains such as spelt? Are there

any

advantages or disadvantages to adding this grain to the diet?

 

-- Laurie Merges

 

Today's Answer

(Published 06/07/2002)

Buckwheat (Fagopyrum esculentum) looks like a grain and tastes like a

grain but isn't one. Instead, it is a relative of rhubarb, and

because

it is gluten free, it is an ideal food for those allergic to the

gluten

in wheat and other true grains.

 

Buckwheat is used to make flour for pancakes, pasta, bread and

Japanese

soba noodles. The de-hulled seeds (groats) can be ground into grits

and

roasted to make kasha, served as a starchy side dish by people of

various ethnic backgrounds, especially Russians and eastern

Europeans.

 

Nutritionally, buckwheat provides vitamins B1 and B2, the minerals

potassium, magnesium, phosphate and iron (buckwheat contains more

iron

than cereal grains; and nearly twice the amount of the amino acid

lysine

found in rice. Buckwheat bran (farinetta) contains rutin, a flavonoid

known to reduce cholesterol, lower blood pressure and maintain the

strength and flexibility of capillaries. A recently discovered

compound

in buckwheat called fagopyritol seems to have potential to help

manage

type II diabetes.

 

A 1995 study from the Johns Hopkins Medical Institute showed that

eating

30 grams of buckwheat daily can lower blood pressure. And because

buckwheat grain is digested more slowly than other carbohydrates it

can

leave you feeling full longer and improve glucose tolerance among the

carbohydrate sensitive.

 

Unlike buckwheat, spelt (Triticum spelta) is a true grain with a

flavorful nutty taste. It is an ancestor of wheat, which means that

it

does contain gluten and is off-limits to those on gluten-free diets.

It

is high in fiber and B complex vitamins and has 10 to 25 percent more

protein than most varieties of commercial wheat. Spelt is used to

make

cereals, pastas, crackers, baked goods, and beer.

 

Both spelt and buckwheat are good nutritional bargains. Try them

both --

you'll probably be pleasantly surprised. If you're unfamiliar with

buckwheat, try my recipe for Kasha with Vegetables for an easy and

delicious introduction.

 

Dr. Andrew Weil

www.drweil.com

 

JoAnn Guest

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