Buckwheat
Overview (Gluten Free)
Don’t let its name fool you—buckwheat is not a type of wheat and isn’t even a grass. Instead, buckwheat is what’s known as a pseudo-cereal. Buckwheat is related to rhubarb and sorrel and is actually considered a fruit! Since it is not a grain, buckwheat is entirely gluten-free.
Traditional buckwheat flour is milled from whole grain buckwheat, which yields a flour with tiny black flecks—fragments of the ground seed hull. Buckwheat has a pronounced flavor which gives baked goods an earthy taste and a darker coloration. In addition to pancakes, biscuits, and breads, buckwheat flour is commonly used to make soba noodles, blinis, and crepes.
Buckwheat flour is an excellent choice for anyone concerned about saturated fat, cholesterol, and sodium. Studies have shown buckwheat to be effective in lowering cholesterol levels and in helping to control blood sugar.
The Royal Lee Mill
Nutrition
Buckwheat is an excellent source of fiber, as well as a variety of nutrients—including 8 essential amino acids. It is higher in protein and calcium than many flours. Interestingly, buckwheat has a high concentration of flavonoids—phytonutrients which offer protection against disease by acting as antioxidants and maximizing the action of vitamin C. Because home milled buckwheat flour uses the entirety of the buckwheat kernel, all the nutritional benefits of buckwheat remain intact in its flour form.
Gluten Content & Allergen Information
Most individuals with wheat sensitivity or Celiac disease don’t have a problem with buckwheat as long as it is from a gluten-free packaging facility. While buckwheat is inherently gluten-free, it may be cross-contaminated with wheat during processing. Be sure to purchase grains specifically marked as gluten-free.
Nutrition Facts
| Serving Size | 1 Cup |
| Calories | 583 |
| Total Fat 6g | 8% |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 1% |
| Carbohydrates 122g | 41% |
| Dietary Fiber 17g | 57% |
| Total Sugars 0g |
| Protein 23g |
| Vitamin D 0mcg | 0% |
| Calcium 31mg | 3% |
| Iron 4mg | 23% |
| Potassium 0mg | 0% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Diet Compatibility
Paleo Diet
The Paleo Diet seeks to emulate the hunter-gatherer diet of our stone-age ancestors. The emphasis is on wild plants and meats similar to what ancient man would have consumed. As such, dairy products, refined sugar and processed oils are off limits. While many Paleo Diet followers also avoid grains, there is ample archaeological evidence to show that grains were part of Paleolithic era man’s diet.
Compatibility with Buckwheat Flour:
Not Compatible
Mediterranean Diet
This diet seeks to emulate the diets of those living along the Mediterranean coast, with an emphasis on fresh fruits and vegetables, seafood/fish at least twice a week, limited servings of poultry, and only occasional sweets and red meat.
Compatibility with Buckwheat Flour:
Compatible
Gluten-Free Diet
As the name suggests, the gluten-free diet eliminates all foods with gluten. Although most of those on a gluten-free diet are on it out of necessity—either due to severe wheat allergies or Celiac disease—many have embraced a gluten-free diet as being healthier.
Compatibility with Buckwheat Flour:
Compatible
Macrobiotic Diet
Although there are many versions of macrobiotic diets, the common thread is that they emphasize natural, whole foods, grown locally and organically. Whole grains, vegetables, legumes, fruits, seeds and nuts, and occasional seafood are all integral to the diet. Red meats, dairy, poultry, eggs and processed foods are off the menu.
Compatibility with Buckwheat Flour:
Compatible
Acid Alkaline Diet
This diet aims to restore the slightly alkaline state of the body, which is believed to be ideal. By focusing on a diet high in vegetables, fruits, sprouted grains, lentils, almonds and soy products, the goal is to have a balance of 80% alkalizing foods and 20% acid forming foods.
Compatibility with Buckwheat Flour:
Compatible – Buckwheat Flour is considered to be of neutral acidity
Low-Carb Diet
As the name suggests, this diet focuses on reducing carbohydrates in the diet to lose weight. The theory is that by staying away from high-carb foods like pasta and bread and eating low carb, high fiber vegetables and fruits instead, your body will go into ketosis and you will lose weight. This diet is sometimes referred to as a ketogenic diet.
Compatibility with Buckwheat Flour:
Compatible
Atkins Diet
The Atkins Diet is a historically popular low carb diet, instructing dieters not to worry about their calories but to monitor and minimize their intake of sugar and carbohydrates. According to Dr. Atkins, depriving the body of its primary energy sources causes the body to burn fat.
Compatibility with Buckwheat Flour:
Compatible
“We love the mill! We use it every day for things from bread, to pastry and it is phenomenal. The biggest selling point for me was the fineness since that would mean we can really do some great pastry with it in addition to bread. It definitely has been great!"
BEN FROM NORTH CAROLINA