Buckwheat

Buckwheat has been cultivated and consumed since the dawn of civilization. Historically considered as a crop of secondary importance, this pseudo-cereal is experiencing a burst in popularity due to its great nutritional value and health benefits.

Fact checked

By HerbaZest Editorial Team | Updated: Jan 31, 2025

Buckwheat
General Information
  • Common name(s) Buckwheat, common buckwheat
  • Scientific name Fagopyrum esculentum
  • Plant type Herb
  • Native region Asia
  • Main producer(s) China, Russia, Ukraine
  • Main Economic Use Alimentary

Hailing from Asia, buckwheat has been a dietary staple in China for about 6000 years, and nowadays it is cultivated in cool temperate regions of the world. With a rich nutritional profile, buckwheat has been shown to have important functional properties that can benefit people with common health problems.

Buckwheat Medicinal Properties

Quick Facts
  • Medicinal action Cardioprotective, Nutritious
  • Key constituents Peptides, rutin, quercetin
  • Ways to use Capsules, Liquid extracts, Food, Essential oil
  • Medicinal rating (2) Minorly useful plant
  • Safety ranking Safe

Health Benefits of Buckwheat

Buckwheat has been part of the Asian and European diets for millennia; however, the boom of nutraceutical foods has put this ancient pseudocereal at the center of many scientific studies. So far, the most relevant health benefits of buckwheat include:

  • Promoting heart health. The antioxidant properties of buckwheat can help regulate blood pressure and harmful cholesterol levels, which reduces the risk of cardiovascular diseases.

  • Improving metabolic function. Buckwheat's antidiabetic activities can help reduce markers of metabolic risk, including fasting blood sugar levels and insulin resistance.

Additionally, buckwheat have been shown to be helpful for:

  • Enhancing digestive health. Buckwheat's dietary fiber promotes smooth digestion and regular bowel movements.

  • Preventing neurodegenerative diseases. Buckwheat's bioactive compounds can reduce free radicals' damage, which plays an important role in the onset of neurodegenerative diseases, such as Alzheimer's and Parkinson.

  • Reducing inflammation. Buckwheat have been shown to reduce general inflammation and fatigue caused by diseases and strenuous physical activities.

How It Works

Buckwheat contains over 106 bioactive substances; however, its major compounds are bioactive peptides and polyphenolic compounds, mainly rutin and quercetin, all of which are thought to be responsible for most of its beneficial effects for human health.

Buckwheat's peptides have been shown to have strong antihypertensive properties. These molecules, conformed by two or more amino acids, can effectively lower high blood pressure.1

On the other hand, the high levels of rutin, a powerful antioxidant polyphenol in buckwheat have been proven to improve metabolic parameters in diabetic patients, not only reducing the levels of low density lipoproteins (LDL), more commonly known as "bad cholesterol", but also decreasing blood sugar levels and general inflammation.2

Additionally, the neuroprotective effects of both rutin and quercetin have been found to play a role in the regulation of proinflammatory cytokines and enzymes' antioxidant activities, showing promise for the prevention and treatment of degenerative conditions, including Alzheimer's disease, Parkinson's disease, Huntington's disease, and amyotrophic lateral sclerosis (ALS), among others.3,4

Other herbs with cardiometabolic benefits are amaranth, oats, quinoa, and pistachios.

Side Effects & Cautions

Buckwheat is considered generally safe to consume. Buckwheat allergy is rare, but sensitive people can experience skin rash, swelling, itching, asthma, and, in some cases, anaphylactic shock after consuming or inhaling buckwheat. Due to its blood sugar lowering properties, diabetic patients under medication should consume buckwheat with caution, since it can further reduce glucose and cause hypoglycemia.

Buckwheat Benefits and Properties

Buckwheat Nutrition

Buckwheat nutritional value is really impressive. It is not only a powerhouse of essential vitamins and minerals, but also provides high quality carbohydrates, vegetable protein, and fiber, all of which contribute to prolonged feelings of satiety, blood sugar control, smooth digestion and regular bowel movements. One of the main advantages of buckwheat is that it doesn't contain gluten, which makes it a great functional food for people with gluten-intolerance and celiac disease.

Buckwheat seeds are incredibly rich in minerals, including high levels of magnesium (muscle and nerve function), phosphorus (cells and tissue regeneration, including bones and teeth), zinc (immune system, metabolic function, wound healing), copper (energy production, brain development, blood vessel's formation), manganese (metabolic processes involving amino acids, cholesterol, glucose, and carbohydrates; reproductive function, blood clotting, bone formation), and selenium (reproduction, thyroid gland function, free radicals' scavenging) as well as good amounts of iron (hemoglobin production, immune function, neurological health), and potassium (kidney and heart function, muscle contraction, nerve transmission).

In the vitamins' department, buckwheat seeds are also generous, providing a powerful combo of B-vitamins, particularly B7, most commonly known as biotin, which is essential for the metabolism of fatty acids, glucose, and amino acids. B1 (thiamin), B2 (riboflavin), B3 (niacin), and B6 (pyridoxine) are also present in excellent amounts to support energy metabolism, red blood cells production, digestion, brain and nerve function, muscle mass, and cardiovascular health.

100 grams of buckwheat whole grain provide 356 calories, 22%DV of plant-based protein, 5%DV of healthy fats, 24%DV of carbohydrates, and 16%DV of dietary fiber.
Buckwheat Nutrition Facts

How to Consume Buckwheat

Quick Facts
  • Edible parts Seed
  • Edible uses Protein
  • Taste Mild

The multiple advantages of buckwheat can be obtained from culinary recipes. This gluten-free grain is a part of famous dishes around the world, like soba noodles in Japan, Mak-guksu (buckwheat noodles) in Korea, and over a dozen of Russian recipes, including piroshki (stuffed buns), pelmeni (stuffed pasta), and cabbage rolls. However, the cardiometabolic benefits of buckwheat can also be obtained from medicinal forms, such as liquid extracts, tinctures, essential oil, and capsules.

Natural Forms

  • Raw. The raw buckwheat grains, or seeds, also known as green buckwheat (it can also be light-brown), have a mild flavor and can be eaten safely but, in order to avoid foodborne diseases, it is best to soak them well, rinse them, and strain them before consumption. If eaten cooked, raw buckwheat acquire a porridge-like consistency.

  • Sprouted. Sprouted buckwheat grains are incredibly rich in nutrients, particularly plant-based protein, and they are a great way of reaping all the health benefits of buckwheat.

  • Groats. Buckwheat groats are just hulled buckwheat grains, without their hard outer layer. They are widely popular for cooking in order to obtain the nutritional advantages of buckwheat.

  • Toasted. With a nice, nutty flavor, toasted buckwheat are popular for cooking, with a more grainy consistency compared with cooked raw buckwheat, which has a gooey texture.

  • Puffed. Puffed cereals are the result of exposing grains to heath, which makes them light and easy to consume. Puffed buckwheat is great for a quick breakfast, alone or mixed with nuts and other grains.

  • Flakes. Buckwheat flakes are used in the same fashion as oats, as a nutrient-rich cereal for porridge, baking goods, smoothies, salads and much more.

  • Flour. Buckwheat flour is very popular for its versatility and nutritional value. It can be used as a healthy and gluten-free replacement of wheat flour in all kind of baking recipes, such as breads, pancakes, cookies, and more.

Herbal Remedies & Supplements

  • Oil. Buckwheat oil is obtained from the seeds, and it is not only rich in nutrients, particularly iron and essential fatty acids, but also has cosmetic applications due to its nourishing, anti-aging properties.

  • Liquid extract. Buckwheat liquid extract is obtained from the seeds and hulls, or outer shells of the plant, and it is advertised as a digestive aid, a moisturizing agent, and a tonic for vitality and cardiovascular health.

  • Tincture. The dried upper parts of the plant are macerated in a neutral alcohol in order to extract all their active compounds. Buckwheat tincture needs to be diluted in water.

  • Capsules. Buckwheat benefits for heart health, diabetes, and weight control can be obtained from capsules, which offer standardized doses of buckwheat bioactive compounds.

How to Use Buckwheat

Buying

Quick Facts
  • Where to buy Supermarkets, Big online retailers, Specialized health stores, Online herb stores, Local herbal store, Organic markets, Online health stores

Natural Forms

A wide variety of buckwheat products, including raw grains, groats, flakes, puffs, and flour, are widely available in most supermarkets and organic stores, as well as online.

Herbal Remedies & Supplements

Medicinal forms of buckwheat are not as easy to come by; however, buckwheat tincture, liquid extract, essential oil, and capsules may be available at local herbal shops, and also can be purchased from specialized health stores and online retailers.

Growing

Quick Facts
  • Life cycle Annual
  • Harvested parts Seeds
  • Light requirements Full sun
  • Soil Medium (loam), Well-drained
  • Soil pH 4.5 – 5.0 (Very strongly acidic), 5.1 – 5.5 (Strongly acidic), 5.6 – 6.0 (Moderately acidic), 6.1 – 6.5 (Slightly acidic), 6.6 – 7.3 (Neutral)
  • Growing habitat Cool temperate regions
  • USDA Plant Hardiness Zones 3a, 3b, 4a, 4b, 5a, 5b, 6a, 6b, 7a, 7b, 8a, 8b, 9a, 9b, 10a, 10b
  • Planting time Summer, Late summer, Fall
  • Plant spacing average 0.15 m (0.49 ft)
  • Growing time 4-5 weeks
  • Potential insect pests Grasshoppers
  • Potential diseases Root rot

Buckwheat is a popular annual crop in the northern hemisphere, where it is cultivated in cool, temperate climates, during the warm season. This is a fast-growing, highly adaptable broadleaf plant with ornamental attributes that makes it a great cover crop for gardens and landscapes. Given the right conditions of temperature, sun exposure, and humidity, buckwheat plants can be cultivated with ease.

Growing Guidelines

  • Buckwheat is a short season crop, usually planted during mid-summer or at the end of July, when there's still plenty of sunlight.

  • Buckwheat plants thrive with mild temperatures, between 59-77°F (15-25°C) but this crop can also be grown successfully in more tropical climates at higher elevation. Elevated temperatures can cause wilt, whereas frost can kill the plants.

  • Buckwheat is a highly adaptable crop that can grown in a wide range of soils; however, it thrives in well-draining loamy soil, within a pH range from 4.5 to 7.0.

  • Buckwheat spreads through seeds, which are sown at a depth of approximately 1/2 to 1 inch (1.2-2.5 cm) in order to encourage quick growth. The plants only take 4-5 weeks to grow and bloom.

  • This is a highly water efficient crop that only needs occasional irrigation. For this reason, light-sandy and wet soils should be avoided.

  • Due to its quick growth, buckwheat is not commonly attacked by pests or diseases; however, grasshoppers may nibble on the leaves, and wet conditions can promote seedling or root rot.

Additional Information

Quick Facts
  • Other uses Alcohol, Animal feed, Fertilizer

Plant Biology

Buckwheat is an annual, warm-season crop, originally from Asia, and it has been a major staple for millennia. As a broadleaf plant, buckwheat usually grows up to an average height of 15.7-47.2 inches (40-120 cm). Buckwheat seeds have a distinct geometrical shape; they are three-sided, brown in color, smooth and shinny, about 0.2 inches (5 mm) long.

  • Classification

    Buckwheat (Fagopyrum esculentum) is part of the Polygonaceae family, along with other 1000 species of flowering plants, distributed across 30 to 50 genera. Most Polygonaceae species are cultivated as ornamental. Besides buckwheat, sorrel (Rumex acetosa), rhubarb (Rheum rhabarbarum), and sea grape (Coccoloba uvifera) have culinary uses.

  • Varieties & Related Species

    The genus Fagopyrum comprises 15 species of plants, including three important buckwheat species: common buckwheat (Fagopyrum esculentum), tartary buckwheat (Fagopyrum tataricum) and perennial buckwheat (Fagopyrum dibotrys), which have been well explored due to their long tradition of both edible and medicinal uses.

Historical Information

Archeological findings suggest that the earliest domestication of buckwheat species took place in China, over 6000 years ago, and it was later introduced to Tibet and the Himalayas, from where it spread to the Caucasus region of Europe and Japan.

In Europe and Russia, buckwheat became an economically important crop only during the 16th century, but it has been a food staple in Japan since 8th century, where buckwheat flour is a traditional ingredient of the famous soba noodles, a classic from Japanese cuisine.

The first European settlers introduced buckwheat to North America and, by 1886, this crop was popularly used for flour and animal feed. During the 20th century, the boom of wheat and corn reduced buckwheat to a minor rotational crop, and its consumption started to fade. However, since the 1970s buckwheat has regained its popularity as a nutritious gluten-free option for bakers.

Economic Data

Russia is currently the main producer of buckwheat, followed by China and Ukraine. In the United States of America, buckwheat is cultivated as a minor crop in over 20 states, but most of the production comes from North Dakota, Washington, and Minnesota. During 2017, the total global production of buckwheat was approximately 3,827,000 tons.

Other Uses

  • Fodder. Buckwheat has been traditionally used to feed farm animals

  • Soil restoration. Due to its minimal water requirements, buckwheat is a popular rotational crop and it is also used as a natural fertilizer to recover depleted soils.

  • Alcoholic beverages. Buckwheat is also a popular substitute of other grains in popular alcoholic drinks, such as beer and whisky.

Sources

  • Antioxidants (Basel), Antioxidant and Rutin Content Analysis of Leaves of the Common Buckwheat (Fagopyrum esculentum Moench) Grown in the United Kingdom: A Case Study, 2019
  • Breeding Science, Understanding buckwheat allergies for the management of allergic reactions in humans and animals, 2020
  • Food Chemistry, Treasure from garden: Bioactive compounds of buckwheat, 2020
  • Food Science & Nutrition, Nutritional and bioactive characteristics of buckwheat, and its potential for developing gluten‐free products: An updated overview, 2022
  • FoodData Central, Buckwheat, whole grain
  • Grains & Legumes Nutrition Council, Buckwheat
  • International Journal of Molecular Sciences, Phytochemical and Pharmacological Profiles of Three Fagopyrum Buckwheats, 2016
  • Iowa State University, Alternative Agriculture, Buckwheat
  • Journal of Personalized Medicine, Buckwheat and Cardiometabolic Health: A Systematic Review and Meta-Analysis, 2022
  • Nutrients, Buckwheat and CVD Risk Markers: A Systematic Review and Meta-Analysis, 2018
  • Nutrition Research Reviews, Buckwheat phenolic metabolites in health and disease, 2016
  • Oldways Whole Grains Council, Buckwheat - December Grain of the Month
  • Promoting the Conservation and Use of Underutilized and Neglected Crops, N° 19. Buckwheat, Fagopyrum esculentum Moench, 1997
  • University of California - Berkeley, Introduction to the Polygonaceae, The Buckwheat Family

Footnotes

  1. Journal of Agricultural and Food Chemistry. (2013). Purification and identification of antihypertensive peptides from fermented buckwheat sprouts. Retrieved November 28, 2024, from: https://pubmed.ncbi.nlm.nih.gov/23432021/
  2. Phytotherapy Research. (2023). The effects of rutin flavonoid supplement on glycemic status, lipid profile, atherogenic index of plasma, brain-derived neurotrophic factor (BDNF), some serum inflammatory, and oxidative stress factors in patients with type 2 diabetes mellitus: A double-blind, placebo-controlled trial. Retrieved November 28, 2024, from: https://pubmed.ncbi.nlm.nih.gov/36101997/
  3. Oxidative Medicine and Cellular Longevity. (2018). Rutin as a Potent Antioxidant: Implications for Neurodegenerative Disorders. Retrieved November 28, 2024, from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6040293/
  4. Reviews in the Neurosciences. (2019). Application of quercetin in neurological disorders: from nutrition to nanomedicine. Retrieved November 28, 2024, from: https://pubmed.ncbi.nlm.nih.gov/30753166/