Buckwheat, despite its name is not a grain and is not related to wheat. It is a fruit seed which was once the main staple of diets in colonial America; this was replaced with refined flour from wheat. Buckwheat flour is made by finely crushing the seeds and easily replaces grains in cooking. It is gluten free and contains healthy essential amino acids (lysine) rivalling other complete vegetarian proteins.

Buckwheat flour has a rich, nutty taste and the look, feel and versatility of a grain. It is also rich in protein, calcium and complex carbohydrates (dietary fiber, resistant starch). Due to its impressive nutritional profile, buckwheat is considered to be a functional food. Rutin and quercetin are antioxidants present shown to have health benefits. Buckwheat also contains a high level of linoleic acid (PUFA- Poly Unsaturated Fatty Acid) and vitamins like B1, C, and E).

The flour can be used to substitute whole wheat flour or refined wheat flour in recipes that do not require the mixture to rise such as cookies and pancakes. In case it is used in cake or bread recipes which need air and volume to rise, it should be used along with lighter flours.

Like wheat, buckwheat is available in various forms such as:

Groats: They are dehulled seeds (the outer inedible covering is stripped), which have a starch and fiber content similar to cereals. Groats can be used as a healthier alternative to rice, since on cooking, they resemble broken rice. They can also be used to make porridge, bread and soups.

Kasha: This is made by roasting Groats. This enhances the nutty flavour of buckwheat and can be used in a variety of dishes. Kasha is further processed and is available in coarse, medium or fine grains.

Buckwheat Flour: The flour is made by powdering Groats. This can replace wheat in cooking and baking. It can be used in breads, muffins, cookies and pancakes.

Health benefits:

Heart health:

Buckwheat contains copper, magnesium and fiber along with a flavonoid- rutin which is a phytonutrient. Rutin helps lower heart disease risk by decreasing blood pressure, inflammation and improving the blood lipid profile. A study done has shown that consumption of buckwheat lowers bad cholesterol (LDL) while boosting good cholesterol (HDL). A healthy lipid profile is important for keeping heart diseases away. This positive effect has been attributed to rutin which is an important flavonoid which prevents excessive clotting of blood and helps strengthen blood vessels. The Institute of Natural Healing calls rutin- ‘Nature's aspirin'.

Bone health:

In the treatment of Osteoarthritis doctors have found that a combination of rutin along with trypsin and bromelain helped improve knee function. It seemed to be as effective as the drug diclofenac in relieving pain possibly due to its anti- inflammatory properties.

Blood sugar control:

High amounts of refined carbohydrates in the diet can lead to a spike in blood sugar levels. Having meals with complex carbs is important to prevent this and to maintain healthy sugar levels. Buckwheat is a good source of fiber and has a medium-low glycaemic index, making it ideal for diabetics. It contains a soluble carbohydrate called D-chiro-inositol. This is said to make cells sensitive to insulin which helps absorb blood sugar.

Cancer:

A study published in the European Journal of Nutrition says that the dietary phenols- quercetin and rutin which is present in buckwheat are beneficial. They play a role in protection against diseases related to oxidative stress such as cancer.

Culinary uses:

• Buckwheat can be stored in an airtight container. The flour can be stored in the refrigerator to keep it fresh.
• The flour can be combined with wheat and used for baking cakes, cookies and muffins
• As a healthy breakfast cereal, buckwheat can be made into porridge
• Roasted buckwheat has a nutty earthy flavour which goes well with soups giving them a wholesome texture and taste.
• Cooked buckwheat can be added to salads to boost nutritive value.

Malting of buckwheat seeds can destroy protease inhibitors (which causes allergies). It also helps destroy tannins and phytic acid that result in low digestibility, thereby increasing buckwheat's nutritional and functional properties.