Buckwheat is a protein and nutrient powerhouse. A naturally gluten-free and low-glycemic food, organic raw white buckwheat is a healthy alternative to traditional grains. It cooks up fast so you can toss it in salads and soups, or use it to make porridge and pilafs. Our whole organic buckwheat groats are a versatile, nutritious superfood that can be a staple of any pantry.

How to Cook Buckwheat

Ingredients: 1 cup buckwheat groats, 2 cups water

Cooking Directions: Combine 1 cup buckwheat groats with 2 cups water in a large sauce pan and bring to a boil. Reduce heat to low and cook 10 to 12 minutes, then let stand for 5 minutes.

What is Buckwheat?

Despite its name, buckwheat is not a member of the wheat family. Buckwheat is actually a fruit seed related to the rhubarb and sorrel family. The buckwheat plant is cultivated for its naturally gluten-free seeds, which behave much like a grain when cooked.

What Does Buckwheat Taste Like?

Raw buckwheat groats have a mild nutty taste, which can be played up by toasting the seeds.

Buckwheat Recipe Ideas

Organic buckwheat is a versatile, gluten-free grain that can be tossed in salads, added to soups, and more. Toasted buckwheat groats are commonly used to make kasha, a hot breakfast porridge. Since the texture of buckwheat is similar to other grains, it can be used in place of whole grains in nearly any recipe. Raw buckwheat groats are also delicious in casseroles and other dishes. For a recipe to get you started, try this nutritious buckwheat salad.

5 Health Benefits of Buckwheat

1) Nutritional Powerhouse: A 1/4 cup serving of dry buckwheat groats provides five grams of protein and three grams of dietary fiber. A large portion of the fiber found in buckwheat is soluble fiber, which is known to stabilize blood glucose levels. Raw buckwheat also provides a good source of B-complex vitamins, which help convert food into fuel to keep our bodies energized. Additionally, buckwheat contains a wide range of minerals such as manganese, copper, and phosphorus.

2) Lowers Cholesterol: Consuming buckwheat may help in the prevention and treatment of cardiovascular disease. A 1995 study published in The American Journal of Clinical Nutrition found that the consumption of oats and buckwheat lowered LDL “bad” cholesterol while raising HDL “good” cholesterol. This research suggests that eating buckwheat is beneficial for treating hypertension.

3) Reduces Blood Sugar Levels: Buckwheat groats may be helpful in supporting the management of diabetes. Research published in the Journal of Agricultural and Food Chemistry found that buckwheat extract lowered blood glucose levels by 12 to 19 percent when added to the diets of diabetic rats. This study suggests promising results for the effects of buckwheat on blood sugar levels in humans.

Further, buckwheat is the richest food source of D-chiro-inositol, which is known for its glucose-lowering effects and benefits for the treatment of diabetes.

4) Antioxidant Source: Buckwheat groats are packed with powerful antioxidants that may protect against free radical damage. Certain flavonoids found in buckwheat like oligomeric proanthocyanidins may repair DNA from damage and reduce inflammation. Antioxidants to the rescue!

5) Naturally Gluten-Free: A safe option for people with celiac disease or a gluten sensitivity, buckwheat is naturally gluten-free. Its texture is similar to a grain, which makes it a good alternative to wheat-based products. Our organic buckwheat groats are also Certified Gluten-Free, which means this food meets the most stringent requirements for gluten-free products.

How to Store Buckwheat

Dry buckwheat can be stored at room temperature for up to 6 months. Cooked buckwheat should be refrigerated within two hours of cooking, and stored in the fridge for no more than 3-5 days. It can also be frozen in an airtight container for up to 1 month.

How Many Cups of Buckwheat are in a Pound?

There are approximately 2 3/4 cups of dry buckwheat per pound.

1 cup dry buckwheat = about 2 1/2 cups cooked buckwheat.