Photo Credit: "© [Nelea Reazanteva] / Adobe Stock
When you dive into the wellness world, you’re sure to come across the superfood buckwheat. But the more you look into the grain, the more confusing it gets. There are so many different types. Should you choose hulled or unhulled? Sprouted buckwheat or buckwheat grouts?
Stick around if you need some buckwheat advice. We’re sharing the benefits of buckwheat, the best type of buckwheat to choose from, and different ways to eat it.
What is buckwheat?
Photo Credit: "© [nata_vkusidey] / Adobe Stock
Buckwheat is a type if pseudocereal - whole grains that are high in protein, fibre, and a wealth of other vitamins and minerals. Pseudocereals are often called ‘ancient grains’ and typically have smaller seeds than regular cereal.
Because of their nutrient density, pseudocereals are also considered superfoods. Other pseudocereals include quinoa, amaranth and canihua.
Buckwheat seeds have an interesting prism shape, varying from pale brown to almost black. They have a nutty taste and are naturally gluten-free, making them a great option for anyone with a gluten intolerance.
The benefits of buckwheat
Photo Credit: "© [Drobot Dean] / Adobe Stock
- Naturally lowers blood pressure - Buckwheat is an anti-inflammatory which gently lowers blood pressure to a healthy rate and contributes to well-functioning organs.
- High in fibre for good gut health - The wholgrain is abundant in fibre to assist with regular bowel movements and reduce bloating and cramping.
- Looks after your heart - The pseudocereal helps blood flow, putting less strain and pressure on your heart.
- Contains potential anti-ageing effects - Buckwheat contains amino acids that contribute to building collagen, a protein that helps skin look plump and youthful.
- Enhances your energy - The ancient grain is bursting with a variety of vitamins and minerals, including iron which increases energy levels.
What’s the best type of buckwheat?
The wide variety of buckwheat may leave you wondering what type is healthiest. In this section, we go over the different types of buckwheat and which one may suit you the best.
Organic buckwheat
Photo Credit: "© [CHZU] / Adobe Stock
Organic buckwheat is the healthier choice compared to non-organic buckwheat. Non-organic buckwheat may have been sprayed with toxic pesticides or grown in harmful fertilisers that counteract the benefits of buckwheat. Therefore, selecting organic buckwheat should be your starting point.
Organic buckwheat groats
Photo Credit: "© [MK studio] / Adobe Stock
Raw buckwheat groats are buckwheat seeds that have been taken out of their husk (the tough outer shell). Although buckwheat husks contain nutrients they are fairly bitter with a gritty texture and challenging to digest. Therefore, most people prefer buckwheat groats, but they must be soaked in water or simmered to soften.
Our Organic Buckwheat Flakes are made from whole buckwheat groats that have been steamed, rolled, and flattened. The buckwheat is ready to eat, so you can have buckwheat porridge, bake with buckwheat flakes, or whiz the buckwheat into smoothies.
Organic buckwheat groats are extremely good for you and a healthy type of buckwheat to consider if you have time to soak or cook them. However, organic buckwheat flakes made from raw buckwheat groats are a better option if you’d prefer buckwheat that’s convenient and easy to eat regularly.
Organic sprouted buckwheat
Photo Credit: "© [we3_food] / Adobe Stock
Sprouted buckwheat is unhulled (husks still intact) buckwheat that has germinated. Unhulled buckwheat is soaked in water for a few hours before being drained, rinsed and left to start sprouting. The seeds are rinsed again and sprout the correct amount after about 20-24 hours.
Once sprouted, the buckwheat seeds can be cooked, baked, or frozen to keep them fresh. They can also be dried and milled to make Organic Buckwheat Flour.
Eating organic sprouted buckwheat is incredibly nutritious. However, it takes a long time to germinate and only remains fresh in the fridge for a few days. Therefore, although it is one of the healthiest options, it may not be realistic for everyone.
Hulled buckwheat vs unhulled buckwheat
Unhulled buckwheat is when the buckwheat seeds are still inside their husk. You need unhulled buckwheat to make sprouted buckwheat. Hulled buckwheat is when the husk has been removed. The seeds can then be ground into things like wholegrain buckwheat flour.
Unpuffed buckwheat vs puffed buckwheat
Photo Credit: "© [Olga] / Adobe Stock
Puffed buckwheat is when the grain has been put under high heat until it ‘puffs’ up. Popcorn is a common form of puffed-up grain. Buckwheat doesn’t fluff up as much as popcorn, but it does expand.
Unpuffed buckwheat is when the seeds haven’t been put under heat. It has slightly higher nutritional value, but that’s usually because puffed grains have added salt or flavourings. Despite this, puffed buckwheat is still a wonderfully nutrient-dense snack - just go easy on the salt!
Different ways to eat organic buckwheat
If you’re interested in trying organic buckwheat, you may want some healthy buckwheat ideas. Here are the top ways to eat buckwheat:
Photo Credit: "© [Lizaveta] / Adobe Stock
- Organic buckwheat pancake mix - Sometimes, you want to indulge in a yummy breakfast while still packing protein and fibre. Instead of making Sunday pancakes with white, processed flour, swap it for Organic Buckwheat Flour and enjoy the extra energy and nutrients.
- Organic buckwheat cereal - The most common way to eat buckwheat is to have it as an alternative to standard cereal. It’s far more nutrient and fibre-dense and provides your body with an array of vitamins, minerals and amino acids. We recommend using our Organic Buckwheat Flakes to make creamy buckwheat porridge.
Photo Credit: "© [vaaseenaa] / Adobe Stock
- Organic buckwheat noodles - Yes, you can get buckwheat noodles! Try adding them to a miso soup using our miso soup paste for a deliciously healthy meal.
- Buckwheat crispbread - You may not want to spend time cooking and baking with buckwheat but still want it in your diet. Amisa Organic Gluten Free Buckwheat Crispbread is the ideal snack when you want to feed your stomach with simple goodness.
- Buckwheat spaghetti - Plenty of people adore spaghetti, but it tends to make them feel bloated and sluggish. Switch to buckwheat spaghetti so you can still enjoy spaghetti and meatballs without the stomach ache.
Get buckwheat whole foods with Grape Tree
Organic buckwheat is an incredibly nutritious superfood that makes an excellent cereal alternative. The healthiest type of buckwheat is organic buckwheat groats or organic sprouted buckwheat. Check out our range of organic buckwheat flour, flakes, and crispbread today.
