Buckwheat Millet Benefits: Discover Why This Gluten-Free Grain is a Nutritional Powerhouse

I grew up in North India. Being a Bengali never stopped me from cherishing the local flavours and food. And one of my earliest memories of Buckwheat millet is the delicious puris that my neighbours made during Navratri. 

Back then, it was just a tasty treat during the puja days. My family also adopted this ritual of using Buckwheat atta or ‘Kuttu ka atta’ as we used to call it, for making different kinds of dishes– sometimes savoury, sometimes as a dessert. 

But I never questioned what it is and why we only eat this atta. It was several years later, that I found out about Kuttu. 

I am sure, you’re also like me who knows ‘Kuttu ka atta’ but not Buckwheat millet. Let alone the nutritional qualities that made it a fasting staple in India. 

But before I take you on a Buckwheat journey, I have a few questions. 

Are you finding it harder to lose weight? Are you trying to stick to your weight loss diet but failing again and again? Your tummy despises gluten and your weak digestion keeps you painfully at your toes? 

If your answer is YES to all these questions, you need Buckwheat millet. Not only during Navratri but in your daily diet. 

In a world where dietary preferences and sensitivities vary widely, finding a versatile and gluten-free grain that satisfies both our taste buds and nutritional needs is like discovering a hidden gem.

In this captivating journey, I’ll unveil the extraordinary buckwheat millet benefits and why this gluten-free grain is a true nutritional powerhouse. 

Gluten-Free Buckwheat – Nutritional value, names, and history

As far as the evidence speaks, humans first started domesticating buckwheat at around 6,000 BCE. And it all started in China’s Western Yunnan landscape. Maybe from there, it spread to Tibet, India, the Middle East, and all. Maybe! 

Usually, you’ll find three types of buckwheat present in the market –

• Common buckwheat
• Tartary buckwheat
• Perennial buckwheat

In India, it is celebrated throughout all the states. If you have been a part of festivals such as Navratri, Shivaratri, or Janmashtami, you must have enjoyed devouring those delicious kuttu pakoras. 

Kuttu is Buckwheat’s Hindi name. But it is not its only name. We’ll know them all after learning about what nutrition we get from it. 

Buckwheat Millet – nutritional value – 100 grams^[1]

In terms of nutrition, this delight surpasses many other grains by a good proud margin. Enough to make you replace your unhealthy cravings with this healthy delicacy. 

But what if you are in a foreign state? How will you ask for it? 

Names of Buckwheat Millet in Different Indian Languages

In some countries, buckwheat is often picked up to brew gluten-free beer and other alcoholic drinks. 

Even though Buckwheat millet, or kuttu, has garnered much-deserved attention not long ago, it has been a part of the Ayurvedic diet for a long time. 

Let’s check out why Ayurveda swore by this grain. 

Benefits of Buckwheat–a grain of mighty power

Buckwheat is packed with various nutrients that can benefit our health in many ways. 

Believe it or not but this super-grain is even used as a medicine sometimes due to its rich ‘rutin’ content. ^[2]

It is thus used to keep your blood vessels in a sane shape and prevent them from deformation.

Big scientific brains have been studying buckwheat for a long time. And they’ve found out that these brown gems are truly exceptional. 

1. A gluten-free delight 

Buckwheat, despite its name, is not a type of wheat and is entirely gluten-free, making it a fantastic alternative for individuals with gluten sensitivities or those following a gluten-free diet. 

It belongs to the family of pseudo-cereals, which are seeds used and consumed like grains but are not true grasses like wheat, oats, or barley. The gluten-free aspect of buckwheat plays a crucial role in promoting better health and overall well-being for individuals with specific dietary restrictions.

In fact, Buckwheat is often used to produce gluten-free noodles, such as the popular Japanese soba noodles. These versatile noodles can be enjoyed hot in soups or cold with dipping sauces, offering a delightful twist to traditional pasta dishes.

2. A fantastic fount of dietary fibre

Fibre is one of the essential nutrients that heals our guts. It is not something that we derive energy from. But our guts need it to stay healthy. 

Buckwheat millet contains a good amount of fibre that feeds the good gut bacteria and strengthens them thus. The better their health, the better your health. 

Why? Because these gut bacteria help you digest your food and extract energy and nutrients from it. 

Apart from it, fibre also adds bulk to your stools. This does two things to your guts

• Cleaning them by acting as a brush
• Slowing down the rate of food passing through

Consequently, you get rid of bad build-up and have more time to absorb nutrients. 

And if you think the list is done, know that it also increases the diversity of intestinal flora and promotes intestinal health. ^[3]

3. Keeps a watch on your weight

This could be the most alluring of all the buckwheat millet benefits. 

Buckwheat possesses properties that can help you maintain a healthy weight. This weight loss becomes possible because Buckwheat targets the body at various levels –

• Its rich protein content keeps satiety levels high. This prevents overeating.
• The fibre present in it enhances digestion.
• The quercetin in Tartary buckwheat helps prevent an increase in weight ^[4]
• A Buckwheat diet also reduces insulin resistance and glucose intolerance.

Once all these right things happen, your body becomes reaches a light and blissful state.

4. Helps your heart stay healthy

Buckwheat contains a good amount of antioxidants. A few examples include rutin and quercetin. This helps the heart in numerous ways. 

Firstly, these bioactive compounds have cholesterol-lowering properties. 

And don’t we all know how cholesterol acts as a villain in our journey towards a healthy heart? 

These compounds reduce the bad cholesterol (LDL) and increase the good one (HDL).

Secondly, antioxidants present in it prevent the heart from the damage done by free radicals. This protects blood vessels and heart tissues from damage. 

In ancient times, buckwheat was used to deal with numerous health-related diseases. ^[5]

Lastly, its anti-inflammatory effect has a direct positive effect on your heart health.

5. Maintains a healthy blood pressure

Blood pressure is a serious concern these days. It is on its steady and relentless rise. The reason? Sedentary lifestyles, poor diet, and stress. Agh! 

But the world is now coming awake to the need of having good health. 

Buckwheat can be your true friend in maintaining healthy levels of blood pressure. Its powerful phytonutrients such as flavonoids and polyphenols help reduce inflammation and relax blood vessels. ^[6]

The magic lies in its ability to inhibit the enzymes that raise blood pressure. 

Buckwheat tea is a favourite beverage of many Asian countries such as China, Japan, and Korea. It is made from roasted buckwheat.

6. A hub of antioxidants– Anti-ageing and anti-skin issues

It won’t be wrong to look at antioxidants with awe and sparkling eyes. Such is their potency and beauty. No wonder the world is going gaga behind them these days. 

Antioxidants prevent our cells from damage done by free radicals. And don’t we all know how cell damage sags us down? But with antioxidants present, the case is different. 

Buckwheat is a rich source of antioxidants. An excellent perk among all the buckwheat millet benefits. This blesses the human body with many good things such as

• Slowed down ageing
• Enhanced skin and organ health
• Better memory and cognitive functioning 
• Enhanced immune system ^[7]

A study done on Ogimi people, the longest-living in the world, revealed that their diet included antioxidants. All this happened due to their diverse diet containing fruits and vegetables. But this was not all. They were spiritually awakened, physically active, socially connected, and joyful sort of people. ^[8]

So, including this grain in your diet can surely let you have all these benefits in the longer run, but you must also work on other aspects too.

7. Provides necessary nutrients

These tiny brown grains contain within them a huge amount of essential nutrients. ^[9]

Let’s start with its protein content. 

It can be your go-to grain to meet your protein demand. Buckwheat provides you with nearly 13 grams of protein per 100 grams. 

A diet lacking protein is considered to be a poor diet. It leads to several health issues because protein supports several functions such as repair, growth, hormone regulation, mood management, etc. 

Apart from protein, it contains fibre as well. 

Now, we’ve already seen how fibre is necessary for our well-being.

Buckwheat also contains several essential amino acids and phytonutrients that enhance our body’s functioning and support organ health. Brilliant.

And when it comes to vitamins and minerals, it doesn’t stay behind at all. 

It contains magnesium, iron, calcium, potassium, phosphorous, zinc, selenium, etc.

All these minerals are required if you want to walk happily on the street. 

Just to let you know briefly, magnesium supports muscle function, nerve transmission, and heart health; Zinc aids in immune function, protein synthesis, and wound healing; Potassium helps regulate blood pressure and muscle contractions.

In Japan, buckwheat is also used to prepare a distilled beverage known as shōchū.

Also read –

Different Types of Millets you Must Know

Sorghum Millets (Jowar): Benefits and Nutrition

Brown Top Millet: The Superfood benefits

Going Gluten-Free? Here’s Why Millet Should Be Your Top Choice

Precautions to take care of while eating buckwheat 

Although buckwheat is surely a healthy delicacy, there are a few precautions one must take while befriending it on a regular basis. 

• Ayurveda says that if you have pitta dosha dominance, be mindful of its consumption, as it is considered to have healing properties. Balance it with cooling foods.
• Some people may develop allergic reactions. Observe any changes and take action accordingly.
• Rather than depending on it, make it a part of your diverse diet. Include other whole grains, nuts, fruits, vegetables, and a good laugh indeed. 
• If you have a history of kidney stones or oxalate-related issues, consume buckwheat in moderation. It is because it contains oxalates, which can contribute to stone formation. ^[10]

Buckwheat recipes you must try

Now, I know you have eaten buckwheat mostly the traditional way– in the form of kuttu pakoras, puris, halwa, etc.

But I have curated some non-traditional recipes tried and tested over time in my quest to find a healthy-tasty diet food. These dishes will give your pallet a twist of taste and your tummy a happy treat. 

1. Buckwheat Risotto

My favourite! Prepare a comforting and creamy Buckwheat Risotto by sautéing onions and garlic in olive oil, then adding toasted buckwheat and vegetable broth. Cook until the buckwheat is tender and creamy, then stir in grated Parmesan cheese and fresh herbs for extra flavour. Pair this with some vegetable stir fry and you have a gourmet meal. 

2. Buckwheat Salad

Create a nutritious and colourful salad by combining cooked buckwheat with an assortment of vegetables like cucumbers, cherry tomatoes, bell peppers, onions, lettuce and iceberg. Toss the salad with a tangy vinaigrette dressing made with olive oil, lemon juice, Dijon mustard, and fresh herbs. You can also whip up a summer salad by adding seasonal fruits in the salad. 

3. Buckwheat Pancakes

This is one of the most easy and nutritious food hacks ever discovered. Replacing refined flour used in pancake batter with nutritious gluten-free flour. Mix buckwheat flour with eggs, milk (or a non-dairy alternative), baking powder, and a touch of sweetness. Cook on a hot tawa until golden brown and serve with your favourite toppings like fresh fruits, honey, or maple syrup.

4. Buckwheat Chocolate Chip Cookies

Satisfy your sweet tooth with Buckwheat Chocolate Chip Cookies. Replace a portion of the all-purpose flour with buckwheat flour to add a nutty flavour and extra nutrients to the cookies. Enjoy these delightful treats with a glass of milk or a cup of tea.

Conclusion

It is evident that Buckwheat Millet has an undeniable magic that transcends time and borders. From the vibrant kitchen of countless cultures to my kitchen, this tiny grain has woven itself into the tapestry of culinary traditions, adding its unique touch to each dish it graces.

But Buckwheat Millet isn’t just a relic of the past; it is a grain for the future, a beacon of wholesome nourishment in a world where health-conscious choices are increasingly valued. 

Its nutrient-packed composition, gluten-free nature, and culinary versatility make it a true nutritional powerhouse, a guardian of well-being.

So, let’s all raise our bowls to the brilliant buckwheat millet and restore the healthy diet that we once were used to in the Vedic times. Bon appétit, my fellow culinary adventurers! 

Until we meet again on the next flavorful escapade!

Also read –

Little Millet (Samai Rice) Benefits

Foxtail Millet(Kangni): Benefits and Nutrition

Amaranth Millets Benefits

Top 10 Millet Food Recipes You Can Make at Home

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