Ask Yuri is my series dedicated to your questions. When it comes to the world of health and fitness, it’s easy to get confused. There are thousands of studies to sort through, scientific understandings often change, plus in the middle of it all, you’ve got to find a personal path that works for you. Today, I answer one of our reader-submitted Ask Yuri questions. If you have a burning questions about fitness, nutrition, weight loss, health, or wellness, I’d love to hear it. Click here to send your questions to me and I might just answer them in an upcoming blog post.
THIS WEEK’S QUESTION
Whats your take on buckwheat ? Is it good if you are trying to keep carbohydrates to a minimum? -Kaizad
What is Buckwheat?
Though it’s usually served as a grain, buckwheat is actually a seed. From a broadleaf plant related to rhubarb, buckwheat can be ground into flour, cooked into a hot cereal (similar to oatmeal), or can be tossed into salads or smoothies like quinoa. A staple in Asian countries for at least the last thousand years, buckwheat is often ground into flour and turned into noodles. You may know them as “soba noodles.” Called “kasha” in Eastern Europe, buckwheat is typically stirred into soup or made into a hot morning cereal. In Northern American, where allergen-free cooking is on the rise, buckwheat groats (hulled kernels of buckwheat) and buckwheat flour have become a popular substitute for high-gluten grain flours, pastas, and cereals.
How Healthy is Buckwheat?
Though the texture and mild flavor of buckwheat makes it grain-like, it’s much healthier that common cooking counterparts. Lower on the glycemic index than rice, wheat, or corn, buckwheat is less likely to cause a blood sugar spike. A good thing to avoid, since high blood sugar levels have been linked to chronic systemic inflammation–a condition which puts you at high risk for cancer and disease.
A serving of cooked buckwheat groats offers 22 grams of protein–more than wheat, rice, and corn. Buckwheat is also a source of essential amino acids lysine and arginine. Together, these amino acids give your body the ability to manufacture vital structural proteins, hormones, enzymes, and energy production.
Is Buckwheat Gluten-Free?
Yes. Though it’s often called a psuedocereal, don’t let that confuse you! Buckwheat is gluten-free in all its forms. Buckwheat flour is great for gluten-free baking (check out the recipe below for a gorgeous buckwheat pancake), and makes a delicious stand-in for white flour when baking. It’s a great way to eat gluten-free, but keep in mind gluten can come in contact with groats sold by some companies. Look for buckwheat labeled 100% gluten-free, especially if you’re celiac.
Is Buckwheat Low-Carb?
Buckwheat is a great, gluten-free grain alternative. A healthy addition to a balanced, whole-food diet. But, Kaizad’s Ask Yuri question particularly asked about buckwheat in a low-carb diet, so I wanted to touch on that point specifically.
As mentioned earlier, buckwheat is lower on the Glycemic Index than wheat, rice, and corn. That said, it still weighs in at 54 on the glycemic index, making it decidedly starchier than other seeds. For instance, flax seeds (32 GI) or pumpkin seeds (10 GI). So, if you’re really concerned about watching your carbs, you’ll want to use buckwheat primarily as a pre-workout mini meal or post-workout recovery snack. In a half-cup of cooked groats , you’ll get a gluten-free quick-carb energy boost, a hit of plant-based protein, and vital body-building nutrients.
5 Healthy Ways to Enjoy Buckwheat
Photo: YumUniverse
1. Make It for Breakfast
For those moments when you want to dive into a plate of comfort food for breakfast, these Gluten-Free Buckwheat Blender Pancakes make a great alternative to white flour flapjacks.
Photo: Ashley Neese
2. Swap It for Oatmeal
A great alternative to oatmeal, start your day with a filling bowl of Buckwheat & Quinoa Groats, instead. Topped with hemp and chia seeds, and tons of berries, this beautiful bowl is packed with powerful nutrition that’ll fuel you all day long.
Photo: WhatRunsLori
3. Mix It Into a Protein Bar
Sprouted Buckweat makes an appearance in these raw Buckwheat, Date & Goji Berry Bars. You’ll need a food processor and a bit of patience to make these bars, but will be rewarded with a whole batch of satisfying snacks that make for amazing pre and post-workout eating.
Photo: Toronto Star
4. Toss It Into a Salad
Get your greens plus the satisfying crunch of buckwheat with this simple salad. Buckwheat Beet Salad makes a satisfying meal. Be sure to look for organic beets to ensure top-quality GMO-free eating.
5. Make It Into Pudding
Crave rice pudding, but steering clear of rice? This simple Spiced Buckwheat Pudding is a healthy alternative to classic rice pudding. It’s gluten-free and naturally sweetened with coconut sugar so you get all the sweetness you love about pudding, without the refined sweetener.
More Food For Thought
If you’re interested in improving your diet and want more more help adding more plant-based foods into your diet, then I would recommend grabbing a copy of my best-selling nutrition program, Eating for Energy.
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120 raw vegan recipes that take less than 10 minutes to prepare (all based on fresh ingredients),
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