Buckwheat is extremely beneficial for health, including reducing blood pressure, preventing certain types of cancer, controlling diabetes, supporting digestion and regulating cholesterol levels, boosting the immune system, eliminating gallstones, and protecting against asthma attacks.
These benefits are mostly attributed to the impressive range of proteins, minerals, antioxidants, and aromatic compounds found in buckwheat. The plant is often used in the same way as wheat, despite being gluten-free. In recent years, it has become very popular among people with gluten allergies. Buckwheat actually originated in Southeast Asia and gradually spread across the Asian continent over the last 8000 years.
To learn more about superfoods and how your diet can improve your health, you can attend the free lecture by the Art of Living Foundation — Ayurveda: The Path to Health and Balance.
Benefits of Buckwheat
Cancer Prevention
Recent research on dietary fiber shows that buckwheat has strong anti-cancer effects, primarily in preventing the development and metastasis of breast cancer cells in postmenopausal women. Most impressively, when the recommended daily intake of dietary fiber is met, the risk of breast cancer decreases by 50%.
Buckwheat also helps protect against colon cancer thanks to its high fiber content, which helps keep the intestinal tract clean from free radicals and functioning efficiently. A single cup of buckwheat provides more than 20% of the daily recommended fiber intake and contains virtually no calories.
Heart Health
One of the most important properties of buckwheat is its high level of phytonutrients, especially flavonoids. These essential compounds enhance the function of vitamin C and act as antioxidants in the body, targeting and removing dangerous free radicals known to cause diseases like cancer and heart disease.
Rutin, one of the most important flavonoids found in buckwheat, significantly reduces LDL (bad) cholesterol and prevents platelet clotting, which can lead to atherosclerosis, heart attacks, and strokes. Rutin also increases HDL (good) cholesterol levels, further reducing the risk of cardiovascular disease.
Diabetes Control
People with diabetes familiar with buckwheat already have another tool in their ongoing effort to manage the disease. Buckwheat's high dietary fiber content is one key reason it helps diabetics — it can significantly lower blood sugar levels, often within just 1–2 hours.
To learn more about which foods are best for your body, you can schedule a pulse diagnosis with Dr. Avishek Mishra from India.
Digestion
When it comes to aiding digestion, buckwheat is among the best! Thanks to its high fiber content, it supports healthy bowel movement by stimulating peristalsis and muscle contractions in the intestines.
Fiber also helps address more serious gastrointestinal issues, including colon and stomach cancer. Buckwheat may also reduce symptoms of irritable bowel syndrome in some individuals.
Immune System
Buckwheat offers a wide range of benefits for the immune system — one of the most crucial areas of health. We’ve already discussed the importance of eliminating free radicals to protect the body from disease, and buckwheat contains antioxidant compounds that are excellent at detecting and neutralizing them. These include tocopherols, phenolic acids, selenium, and flavonoids.
These compounds are found in much higher concentrations in buckwheat extract compared to other grains or seeds. They also enhance the activity of other antioxidants like vitamin C and help reduce bad cholesterol.
Protein Bonus
Buckwheat is one of those rare, valuable foods that contains high-quality protein, meaning it includes all eight essential amino acids, including lysine.
High-quality proteins are vital for various functions in the body. They not only eliminate the need to eat red meat (a huge benefit for vegetarians), but also provide faster nutritional support. Proteins help with weight loss by making you feel full more quickly.
Gallbladder Health
Buckwheat is rich in insoluble fiber, which significantly reduces the risk of gallstone formation. Insoluble fiber not only speeds up the passage of food through the digestive tract but also reduces the need for excessive bile secretion. When too much bile acid is produced, the risk of gallstones increases.
Asthma Prevention
Magnesium and vitamin E in buckwheat have been shown to protect children from developing asthma. Studies indicate that children who do not consume enough whole grains are more likely to develop asthma due to a deficiency in these anti-inflammatory nutrients.
Bone Health
Buckwheat is rich in selenium and zinc, both of which are essential for building strong bones. Selenium is also beneficial for the strength of teeth and nails.
Anemia
Buckwheat is high in iron — a vital element for the formation of red blood cells. Iron deficiency can lead to anemia, a condition characterized by fatigue, cognitive delay, headaches, and even more serious complications.
Alongside nutrition, physical activity and breathing are also essential to good health. You can learn more about these in the Happiness Program by the Art of Living Foundation.
Buckwheat Pudding
Combine your usual fruit breakfast or smoothie with this delicious gluten-free pudding. It's a truly wholesome meal with a lovely aroma that resembles porridge or oatmeal. The addition of chia provides the protein you need to stay full and energized longer. Add pomegranate, hemp seeds, cinnamon, a bit of coconut sugar, or extra chia seeds and enjoy!
Ingredients
1 cup soaked buckwheat (bulgur)
1/2 cup vegan milk (homemade almond or soy)
1 banana
1/4 cup pumpkin (apple can be substituted)
1 tbsp chia seeds
1 tbsp agave syrup
Cinnamon
Instructions
Add all ingredients to your blender and blend until smooth.
