Fact Sheet: Buckwheat

Written on the 21 January 2015 by Studio Pilates

Buckwheat, like Quinoa is often misunderstood and lumped into the grain or cereal pile. Buckwheat is actually a fruit seed, not a grain and as such is gluten free, despite the indication of its name. 


  • As it is rich in fibre, buckwheat can help prevent gallstones
  • The phytonutrient called lignans contained in buckwheat can help prevent heart disearse 
  • It can help to normalise blood sugar and reduce the risk of diabetes
  • Buckwheat is a great source of magnesium
  • High in iron and protein, and contains all nine essential amino acids
  • Great gluten free flour alternative

Buckwheat Forms

Buckwheat comes is a few different forms, perhaps most common is buckwheat flour, which can be used in baking as an excellent gluten free alternative. 

Buckwheat groats are also available from health food stores and can be used in soups or in homemade cereals or muselis. 

How to Cook Buckwheat

  1. Rinse the buckwheat
  2. Add 1 part buckwheat to 2 parts water in a saucepan or pot
  3. Bring to the boil
  4. Reduce head and simmer for 1/2 hour

How to Store Buckwheat

Store buckwheat flour in the fridge or freezer. 

Store buckwheat groats in an airtight container out of the sun. 



Author: Studio Pilates