What is Buckwheat Flour? 7 Reasons You Must Try it!

When you hear Buckwheat Flour, what's the first thing that comes to mind?

The first time I heard "Buckwheat" I pictured a "deer" and then flour, and oh- well! (Deer-Flour?!) But no...Then, what is buckwheat flour?

What is Buckwheat Flour?

Buckwheat flour or "kuttu ka atta" in hindi, is flour derived from Buckwheat groats or Buckwheat seeds.

Despite what the name suggests Buckwheat is not related to wheat whatsoever and is in fact quite opposite to wheat in that it is completely gluten-free.

Buckwheat is not even a grain—it's a pseudocereal, meaning it's not a true cereal grain but is used in a similar manner. 

Buckwheat flour has a distinct, nutty flavour and is packed with nutrients like fibre, protein, and essential minerals, making it a versatile and nutritious addition to your diet.

Historical Significance of Buckwheat

Buckwheat is an ancient grain dating back over 8000 years. 

A cultural staple in Eastern Europe, known as Kasha, buckwheat groats are cooked and served as porridge, a side dish, or used as a filling for various traditional dishes.

In Japan, buckwheat is a symbol of wealth and it is used popularly to make soba noodles.

The Russians during the war would refer to buckwheat groats as the "soldiers's porridge" owing to its ability to provide sustained energy and nourishment.

Buckwheat Cultivation 

Buckwheat is a resilient and versatile crop, thriving in harsh environments where other crops might struggle.

It is particularly well-suited to cold climates and high altitudes, which is why it has been grown extensively in countries like Russia, China, and Eastern Europe for centuries. 

Moreover, buckwheat is incredibly hardy and can withstand poor soil conditions that would be challenging for other crops.

Sattvic Foods Buckwheat Flour: High-Altitude Goodness

At Sattvic Foods, our buckwheat groats are farmed at altitudes as high as 4,400 meters in the Himalayan mountains near Kullu, Himachal Pradesh.

The period between sowing and harvest is only 30 days, showcasing the remarkable growth rate of this crop. The fast growth of buckwheat means it crowds out most weeds, negating the need for pesticides or fertilizers.

As a result, our buckwheat is naturally and sustainably grown, making it organic by default. 

7 Health Benefits of Buckwheat Flour

1. Complete Protein 

   Buckwheat flour is a good source of plant-based protein, making it a valuable ingredient for vegetarians and vegans. It contains all nine essential amino acids, providing a complete protein source that supports muscle growth and repair.

2. Rich in Nutrients

   Buckwheat flour is a powerhouse of essential nutrients, including magnesium, iron, and B vitamins. It also contains antioxidants like rutin and quercetin, which help fight inflammation and support heart health.

3. Gluten-Free and Suitable for Celiac Disease

   Buckwheat flour is naturally gluten-free, making it an excellent choice for individuals with celiac disease or those who are sensitive to gluten. It offers a nutritious alternative to wheat-based flours in gluten-free baking and cooking.

4. High in fibre and Supports Digestive Health 

   Buckwheat flour is high in dietary fibre, which aids in digestion and promotes a healthy gut. The fibre content helps regulate bowel movements and can prevent constipation, contributing to overall digestive health.

5. Helps Regulate Blood Sugar Levels

   Buckwheat flour has a lower glycemic index compared to other flours, making it a great option for people with diabetes or those looking to manage their blood sugar levels. The slow release of glucose into the bloodstream helps prevent spikes in blood sugar, providing a more stable energy source. Check out how to lower the glycemic index of your meals with these simple hacks.

6. Aids in Weight Management

   The high fibre and protein content of buckwheat flour can help keep you feeling full longer, reducing overall calorie intake. Its low glycemic index also supports better appetite control, making it easier to maintain or achieve a healthy weight.

7. Supports Heart Health

   The antioxidants and high fibre content in buckwheat flour contribute to cardiovascular health by reducing inflammation, improving cholesterol levels, and supporting healthy blood pressure.

Buckwheat Flour in India

Buckwheat has a long history of being used as a "fasting food" in various cultures, especially in India during religious fasting periods.

During these times, individuals abstain from consuming grains like wheat and rice, turning instead to non-grain alternatives like buckwheat, which is considered permissible since buckwheat is a pseudocereal.

In addition to its religious significance, buckwheat is also favored during fasting because of its nutritional profile.

It is rich in complex carbohydrates, providing sustained energy, and is high in fiber, protein, and essential minerals like magnesium and iron. These nutrients help keep the body nourished and energized during periods of fasting.

How to Use Buckwheat Flour in Cooking

Buckwheat flour can be used in a variety of recipes, following are some recipes which we have personally tried and tested. Check out the entire collection of Sattvic Foods buckwheat recipes here.

1. Buckwheat Pancakes: These pancakes are a great way to start your day with a nutritious breakfast. 
2. Gluten-Free Buckwheat Banana Bread: Buckwheat flour can be used to make super tasty and yet gluten-free banana bread. 
3. Buckwheat Crackers: This easy to make super healthy and tasty crackers will have everyone munching them like crazy!
   
4. Buckwheat Spinach Pakodas: Craving pakodas but want to steer clear off the unhealthy flours? Enter: This exteremly tasty and healthy pakoda recipe. 
5. Buckwheat Groats Porridge: Try changing it up for your next breakfast with this healthy tasty recipe!
6. Delicious Multi-grain Roti:  Combine buckwheat flour with different flours and create a healthy, nutritious and devour-worthy roti. 
7. Buckwheat Crepes (Galettes): Traditional French galettes made with buckwheat flour are savoury crepes that can be filled with a variety of ingredients like cheese, ham, or vegetables. They make for a delicious and light meal.
8. Buckwheat Muffins: For a nutritious snack or breakfast option, try baking muffins using buckwheat flour. Add fruits, nuts, or chocolate chips to create a treat that’s both healthy and satisfying.
9. Buckwheat Soba Noodles: A staple in Japanese cuisine, soba noodles made from buckwheat flour are perfect for salads, stir-fries, and soups. They are easy to cook and provide a healthy alternative to regular pasta.

Frequently Asked Questions About Buckwheat Flour

• Is buckwheat flour good for weight loss?

• Can I use buckwheat flour as a 1:1 substitute for regular flour?

• What are buckwheat groats? 

• Are there any side effects of consuming buckwheat flour? 

• Can buckwheat flour help lower cholesterol? 

• What is buckwheat flour in hindi? 

In Conclusion

Buckwheat flour is a versatile, nutrient-dense alternative to traditional flours that offers a range of health benefits, from supporting digestive health to helping regulate blood sugar levels.

Whether you’re looking to add more gluten-free options to your diet or simply want to explore new flavours in your cooking, buckwheat flour is a fantastic choice. Start experimenting with buckwheat flour in your kitchen and enjoy the surprising benefits it brings to your meals.