Buckwheat is a unique plant, categorized as a pseudocereal due to its grain-like characteristics and nutritional profile despite not belonging to the grass family. Belonging to the Polygonaceae family, buckwheat has a remarkable ability to thrive in challenging conditions, including low temperatures, water scarcity (drought), and poor soil quality. Its resilient nature has made it a valuable crop in hilly regions, particularly in India.
Buckwheat is an ancient crop with a rich history in Asia. It is mainly cultivated in countries like India, China, Nepal, and regions of Russia and Japan. Despite its nutritional benefits and adaptability, buckwheat cultivation declined during the first half of the 20th century, making it an underutilized crop with untapped potential. Common buckwheat (Fagopyrum esculentum) and tartary buckwheat (Fagopyrum tataricum) are the most widely grown.
Nutritional Value
Based on USDA data, 100gr of whole grain buckwheat contains:
- Water 13 g
- Energy 356 kcal
- Protein 11.1 g
- Total lipid (fat) 3.04 g
- Ash 1.82 g
- Calcium 14 mg
- Iron 2.44 mg
- Magnesium 203 mg
- Phosphorus 374 mg
- Niacin 5.37 mg
- Biotin 18.6 µg
- Thiamin 0.539 mg
Starch: It is the primary component of buckwheat grains, ranging from 60 to 70% (1). The amylose and amylopectin are in the ratio of 25 and 75%, respectively. This composition contributes to its energy-providing properties (2).
Protein: This plant is an excellent plant-based protein source (11-14%). It contains a well-balanced amino acid profile, including essential amino acids like lysine, notably lacking in many other grains. This makes buckwheat a valuable addition to vegetarian and vegan diets (3).
Lipids: Its total lipid content ranges from 1.5% to 3.7%. While not a primary fat source, buckwheat is primarily composed of unsaturated fatty acids like oleic and linoleic acid, which are known for their heart health benefits (4).
Health Benefits of Buckwheat
Buckwheat is a remarkable pseudocereal with a rich nutritional profile and many bioactive compounds and antioxidants contributing to its health benefits. This plant contains significant levels of flavonoids, including rutin, quercetin, vitexin, orientin, isovitexin, and isoorientin.
Antioxidant, anti-inflammatory, and anti-hypertensive properties
Rutin, often called Vitamin P, is particularly notable for its concentration in buckwheat, especially Tartary buckwheat, which has a rutin content approximately 100 times higher than common buckwheat. The presence of rutin in buckwheat contributes to its strong antioxidant, anti-inflammatory, and anti-hypertensive properties, making it beneficial for cardiovascular health. It helps prevent conditions such as edema, coronary artery disease, and hypertension and also exhibits anti-carcinogenic effects. The plant's slow-digesting carbohydrates help regulate blood sugar levels, making it a valuable food for managing diabetes. Additionally, its gluten-free nature makes it suitable for individuals with celiac disease (5).
Phenolic acids, such as ferulic and caffeic acids, further enhance its antioxidant capacity and help prevent seed chemical degradation.
Antimicrobial, anti-tumor, hypotensive, and anti-diabetic properties
Buckwheat also contains fagopyrin, a photosensitive compound that can cause light sensitivity, mainly when the fresh green parts of the plant are consumed. Due to this, limiting intake to about 40 grams per day is recommended to avoid potential toxicity (6). Besides fagopyrin, the plant is rich in other bioactive compounds, including bioactive peptides. Buckwheat proteins have been shown to possess various health-promoting attributes, including antimicrobial, anti-tumor, hypotensive, and anti-diabetic properties. The antimicrobial peptides found in buckwheat exhibit activity against various pathogens, including fungi and bacteria. Trypsin inhibitors in buckwheat can limit protein digestibility but also have health benefits, such as inhibiting cancer cell growth and microbial proteinase activity (7).
Helping manage diabetes and hypertension
Buckwheat’s potential extends to its role in managing diabetes and hypertension. Fagopyritols and d-fagomine in buckwheat provide additional therapeutic benefits, including improved glycemic control and antimicrobial activity. Buckwheat’s unique nutrient composition and bioactive compounds position it as a promising food for enhancing health and preventing various diseases (8).
References
- Vojtiskova, P. , Kmentova, K. , Kuban, V. , & Kracmar, S. (2012). Chemical composition of Fagopyrum esculentum and selected buckwheat products. Journal of Microbiology, Biotechnology and Food Sciences, 1, 1011–1019
- Qin, P. Wang, Q. Shan, F. Hou, Z. & Ren, G. (2010). Nutritional composition and flavonoids content of flour from different buckwheat cultivars. International Journal of Food Science and Technology, 45, 951–958.
- Zhang, Z. L., Zhou, M. L., Tang, Y., Li, F. L., Tang, Y. X., Shao, J. R., Xue, W. T., & Wu, Y. M. (2012). Bioactive compounds in functional buckwheat food. Food Research International., 49, 389–395.
- Gulpinar, A. R. , Orhan, I. E. , Kan, A. , Senol, F. S. , Celik, S. A. , & Kartal, M. (2012). Estimation of in vitro neuroprotective properties and quantification of rutin and fatty acids in Fagopyrum esculentum Moench cultivated in Turkey. Food Research International, 46(2), 536–543.
- Gheldof, Nele, Xiao-Hong Wang, and Nicki J. Engeseth. "Buckwheat honey increases serum antioxidant capacity in humans." Journal of Agricultural and Food Chemistry, Vol. 51, No. 5, 2003, pp. 1500-5.
- Babu, Subhash, et al. "Production technology and multifarious uses of Fagopyrum spp.: A review." Indian Journal of Agronomy, Vol. 63, No. 4, 2018, pp. 415-27.
- Hagels, H. (2007). Sekundare Pflanzeninhaltstofe des Buchweizen (secondary plant compounds: The effects of rutin, extraction of rutin from buckwheat leaves). In Kreft I., Ries C., & Zewen C. (Eds.), Das Buchweizen Buch: mit Rezepten aus aller Welt (pp. 103–109). Islek ohne Grenzen.
- Khalid, S. , Rehman, A. , Mansha, M. A. , Mukhtar, A. , & Rehman, M. (2020). Exploring phyto‐biochemical and nutraceutical profiling of buckwheat. Journal of Agriculture Environment & Food Security, 2, 32–73.
