Buckwheat Flour 101: Nutrition, Benefits, How To Make, Buy, Store | Buckwheat Flour: A Complete Guide

What is Buckwheat Flour

Buckwheat flour is a type of flour made from ground buckwheat seeds. Despite its name, buckwheat is not a type of wheat, and it is gluten-free. Buckwheat is actually a plant related to rhubarb and is known for its distinctive, triangular-shaped seeds, which are commonly used in cooking.

Buckwheat flour is popular in many cuisines around the world and is often used to make a variety of foods, including pancakes, crepes, noodles, and a type of porridge known as kasha. It has a strong, nutty flavor and a slightly earthy taste, making it a unique and flavorful choice for various dishes.

One of the advantages of buckwheat flour is that it is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease. It’s a good source of nutrients like fiber, protein, and various vitamins and minerals. Buckwheat is also known for its ability to provide sustained energy, making it a healthy option for individuals looking to incorporate more whole grains into their diet.

Buckwheat flour is available in different varieties, including light and dark buckwheat flour, which can have slightly different flavors and uses in cooking. Light buckwheat flour is often preferred for recipes where a milder flavor is desired, while dark buckwheat flour has a stronger, more robust taste.

Overall, buckwheat flour is a versatile ingredient that can be used in both sweet and savory dishes and offers a unique flavor profile for those seeking an alternative to traditional wheat-based flours.

Other Names of Buckwheat Flour

Buckwheat flour is known by several other names and terms in different parts of the world, reflecting its widespread use in various cuisines. Some of these alternative names and terms for buckwheat flour include:

1. Sarrasin Flour: In French, buckwheat is referred to as “sarrasin,” and its flour may be called sarrasin flour.
2. Blé Noir: This term is used in French and means “black wheat,” which is another name for buckwheat. Buckwheat flour might also be referred to as blé noir flour in French-speaking regions.
3. Fagopyrum esculentum Flour: This is the scientific name for the buckwheat plant, and its flour may be labeled as such in some contexts.
4. Saracen Flour: In some English-speaking regions, especially in the United Kingdom, buckwheat flour is sometimes called Saracen flour.
5. Kuttu ka Atta: In Hindi and some Indian languages, buckwheat flour is known as “kuttu ka atta” and is commonly used in fasting and religious dietary preparations.
6. Buchweizenmehl: In German, buckwheat flour is known as “Buchweizenmehl.”
7. Grano Saraceno: In Italian, buckwheat is referred to as “grano saraceno,” and its flour might be called “farina di grano saraceno.”
8. Pohlmehl: In Estonian, buckwheat flour is known as “pohlmehl.”

These are some of the various names and terms used for buckwheat flour in different languages and regions. The name may vary, but the flour is derived from the same buckwheat seeds and shares similar characteristics, including its gluten-free nature and distinctive flavor.

Nutritional Value of Buckwheat Flour

Here’s the approximate nutritional value of buckwheat flour per 100 grams:

Nutrient	Amount
Calories	335 kcal
Protein	13.3 grams
Carbohydrates	70.6 grams
Dietary Fiber	10 grams
Sugars	0.9 grams
Fat	3.4 grams
Saturated Fat	0.6 grams
Monounsaturated Fat	0.7 grams
Polyunsaturated Fat	1.1 grams
Omega-3 Fatty Acids	0.03 grams
Omega-6 Fatty Acids	1.04 grams
Vitamins and Minerals
Vitamin B6 (Pyridoxine)	0.3 mg (15% of DV)
Folate (Vitamin B9)	30 mcg (8% of DV)
Niacin (Vitamin B3)	8.7 mg (43% of DV)
Pantothenic Acid (Vitamin B5)	1.4 mg (14% of DV)
Iron	2.2 mg (12% of DV)
Magnesium	231 mg (58% of DV)
Phosphorus	333 mg (33% of DV)
Potassium	460 mg (13% of DV)
Zinc	2 mg (13% of DV)
Copper	0.3 mg (15% of DV)
Manganese	1.3 mg (65% of DV)
Selenium	2.3 mcg (3% of DV)

Please note that these values are approximate and can vary slightly depending on the brand and processing of the buckwheat flour. Buckwheat flour is a nutritious choice, especially for those who need gluten-free options, as it’s rich in various vitamins, minerals, and dietary fiber. It’s also a good source of plant-based protein and complex carbohydrates.

Benefits of Buckwheat Flour

Buckwheat flour offers several nutritional and health benefits, which can make it a valuable addition to your diet. Some of the key benefits of buckwheat flour include:

1. Gluten-Free: Buckwheat flour is naturally gluten-free, making it an excellent choice for individuals with gluten sensitivities or celiac disease.
2. Rich in Nutrients: Buckwheat flour is a good source of essential nutrients, including protein, fiber, vitamins, and minerals like magnesium, manganese, and copper.
3. High-Quality Protein: It provides high-quality plant-based protein, containing all the essential amino acids, making it a valuable source of protein for vegetarians and vegans.
4. Dietary Fiber: Buckwheat flour is high in dietary fiber, which promotes digestive health and helps regulate blood sugar levels.
5. Complex Carbohydrates: It contains complex carbohydrates, providing sustained energy and helping to maintain stable blood sugar levels.
6. Low Glycemic Index: Foods made with buckwheat flour tend to have a lower glycemic index, which means they have a smaller impact on blood sugar levels.
7. Heart Health: The nutrients in buckwheat flour, particularly magnesium, contribute to heart health and may help lower blood pressure.
8. Antioxidants: Buckwheat is a good source of antioxidants like rutin, which may help protect cells from oxidative stress and inflammation.
9. Weight Management: The fiber in buckwheat flour can promote feelings of fullness and aid in weight management.
10. Reduced Risk of Chronic Diseases: Some studies suggest that the compounds found in buckwheat may have potential benefits for reducing the risk of certain chronic diseases, such as heart disease and diabetes.
11. Versatile Ingredient: Buckwheat flour can be used in a variety of recipes, from pancakes and crepes to bread and noodles, providing a unique, nutty flavor.
12. Alternative to Wheat Flour: Buckwheat flour can be used as an alternative to traditional wheat flour in gluten-free baking, offering a different taste profile and added nutrition.

It’s important to note that while buckwheat flour has many benefits, it should be incorporated into a balanced diet along with other nutritious foods to maximize its health advantages. Additionally, individual responses to foods can vary, so it’s always a good idea to consult with a healthcare professional or registered dietitian before making significant dietary changes.

Varieties of Buckwheat Flour

There are a few different varieties of buckwheat flour, mainly based on the type of buckwheat used and the milling process. The two primary types of buckwheat flour are:

1. Light Buckwheat Flour: This variety is made from hulled buckwheat seeds, which have had their outer shells removed. As a result, light buckwheat flour has a milder flavor and a lighter color. It’s often preferred for recipes where a more neutral taste is desired, such as pancakes or muffins.
2. Dark Buckwheat Flour: Dark buckwheat flour is made from whole buckwheat seeds, including the outer shells. It has a stronger, more robust flavor and a darker color. Dark buckwheat flour is commonly used in traditional dishes like buckwheat noodles and in recipes where a more intense, nutty flavor is desirable.

Apart from these primary distinctions, you can also find other varieties of buckwheat flour that may be labeled based on their processing, such as:

3. Buckwheat Flour Blends: Some manufacturers create blends of buckwheat flour with other gluten-free flours like rice flour, tapioca flour, or cornstarch. These blends are designed to improve the texture and taste of gluten-free baked goods.
4. Organic Buckwheat Flour: Organic buckwheat flour is produced from buckwheat plants that have been grown without the use of synthetic pesticides or fertilizers. It offers the same nutritional benefits as conventional buckwheat flour but adheres to organic farming practices.

When selecting buckwheat flour for your recipes, consider the specific type and variety that best suits your intended dish. Light buckwheat flour is often better for recipes where you want a more subtle flavor, while dark buckwheat flour can provide a more pronounced, nutty taste. Additionally, if you have gluten sensitivities or celiac disease, make sure to choose a certified gluten-free buckwheat flour to avoid any cross-contamination with gluten-containing grains during processing.

What Does Buckwheat Flour Taste Like

Buckwheat flour has a distinctive flavor that sets it apart from traditional wheat flours. Its taste can be described as:

1. Nutty: Buckwheat flour has a pronounced nuttiness that is often compared to the flavor of almonds or hazelnuts. This nutty note is one of the defining characteristics of buckwheat flour and makes it a unique ingredient in various dishes.
2. Earthy: Buckwheat flour has an earthy, slightly grassy undertone to its flavor. This earthiness adds depth and complexity to its taste.
3. Rich: The flavor of buckwheat flour is generally considered rich and robust. It has a hearty quality that works well in both sweet and savory dishes.
4. Slightly Bitter: Some people detect a mild bitterness in buckwheat flour, especially in the dark variety. This bitterness is usually subtle and complements the other flavor elements.
5. Complex: The combination of nuttiness, earthiness, and richness gives buckwheat flour a complex flavor profile. It can be an acquired taste for some but is beloved by many for its uniqueness.

The specific taste of buckwheat flour can vary somewhat depending on the variety (light or dark), the freshness of the flour, and how it’s used in recipes. Buckwheat flour is often used in pancakes, crepes, noodles, bread, and other dishes, and its flavor can be influenced by the other ingredients and seasonings used in those recipes.

Overall, buckwheat flour’s flavor is one of its most distinctive features, and it’s appreciated for its ability to add a hearty, nutty character to a wide range of foods.

How to Make Flour From Buckwheat Flour

How To Use Buckwheat Flour

Buckwheat flour is a versatile and nutritious ingredient that can be used in a variety of recipes, both sweet and savory. Here are some common ways to use buckwheat flour in your cooking:

1. Pancakes and Waffles:

• Replace part or all of the regular wheat flour in your pancake or waffle batter with buckwheat flour to add a nutty flavor and boost the nutritional value.

2. Crepes:

• Make gluten-free crepes by using buckwheat flour as the primary ingredient. Buckwheat crepes are a classic dish in French cuisine.

3. Breads and Baking:

• Incorporate buckwheat flour into your bread recipes to create gluten-free or multigrain bread with a unique flavor.
• Use buckwheat flour in muffins, cookies, and other baked goods for a different taste profile.

4. Noodles:

• Buckwheat flour is commonly used to make soba noodles in Japanese cuisine. You can also make homemade pasta using a combination of buckwheat and wheat flours.

5. Porridge:

• Cook buckwheat flour with water or milk to make a hearty and nutritious porridge known as kasha. You can add sweet or savory toppings according to your preference.

6. Roux or Thickener:

• Buckwheat flour can be used to make a roux for thickening soups, stews, and sauces. It imparts a unique flavor to your dishes.

7. Gluten-Free Baking:

• If you have gluten sensitivities or celiac disease, buckwheat flour can be a valuable ingredient in gluten-free baking, used for making a variety of baked goods.

8. Blending with Other Flours:

• You can blend buckwheat flour with other gluten-free flours like rice flour, tapioca flour, or potato flour to improve texture and flavor in gluten-free recipes.

9. Coating for Frying:

• Use buckwheat flour as a coating for frying foods like chicken or fish. It can provide a crispy texture and unique taste.

10. Soups and Gravies:

• Add a small amount of buckwheat flour to soups or gravies as a thickening agent, giving them a mild nutty flavor.

11. Nutritional Boost:

• Incorporate buckwheat flour into your smoothies, protein shakes, or energy bars for a nutritional boost.

Remember that buckwheat flour has a distinct nutty taste, so its flavor may not be suitable for all recipes. You can adjust the proportion of buckwheat flour to wheat or other flours to balance the taste if needed. Also, be mindful that buckwheat flour doesn’t behave the same way as wheat flour in baking, so experimentation may be required to achieve the desired texture and results in your recipes.

Substitute for Buckwheat Flour

If you need a substitute for buckwheat flour in a recipe, it’s important to consider the specific characteristics you’re looking to replicate, such as the flavor and gluten-free nature of buckwheat flour. The ideal substitute will depend on the purpose of the flour in your recipe. Here are some alternatives:

1. Other Gluten-Free Flours:
   • If you require a gluten-free option, you can substitute buckwheat flour with other gluten-free flours like rice flour, oat flour, quinoa flour, or a gluten-free flour blend. Keep in mind that the flavor and texture may differ, so choose a flour that complements your recipe.
2. Wheat Flour:
   • If you don’t have a gluten sensitivity or celiac disease and you’re looking for a substitute in a recipe, you can use all-purpose wheat flour. However, be aware that this will change the flavor, texture, and nutritional profile of your dish.
3. Almond Flour:
   • For recipes that can benefit from a mild nutty flavor, almond flour can be a good substitute. It’s a gluten-free option, but it may not work well in all recipes due to its different texture and fat content.
4. Cornstarch:
   • In recipes that require buckwheat flour as a thickening agent, you can substitute it with cornstarch. This is ideal for soups, stews, and gravies.
5. Coconut Flour:
   • Coconut flour is another gluten-free option that you can use as a substitute, especially in baked goods. It has a distinct coconut flavor and absorbs a lot of liquid, so you may need to adjust the quantities in your recipe.
6. Chickpea Flour (Besan):
   • Chickpea flour is another gluten-free alternative that works well in recipes where a mild, nutty flavor is acceptable. It’s often used in Indian and Middle Eastern cuisines.
7. Tapioca Flour/Starch:
   • Tapioca flour is often used in combination with other gluten-free flours as a substitute for buckwheat flour in recipes like gluten-free baking. It helps improve texture and binding.

When choosing a substitute for buckwheat flour, consider the flavor, texture, and nutritional profile of the alternative flour and how it will affect the final result of your recipe. Keep in mind that experimentation may be necessary to achieve the desired outcome, as the substitution can impact the taste and consistency of the dish.

Where to Buy Buckwheat Flour

You can buy buckwheat flour at a variety of places, including physical stores and online retailers. Here are some common options for purchasing buckwheat flour:

1. Local Grocery Stores: Many well-stocked grocery stores, especially those with a focus on natural and organic foods, carry buckwheat flour in their baking or gluten-free sections. Check with your local stores to see if they have it in stock.
2. Health Food Stores: Stores specializing in natural and organic products, such as Whole Foods Market, Trader Joe’s, or co-op grocery stores, often have buckwheat flour available.
3. Online Retailers: You can find a wide selection of buckwheat flour on popular online marketplaces like Amazon, Walmart, or specialty food websites. When shopping online, be sure to read product descriptions and reviews to choose a reputable brand.
4. Bulk Food Stores: Some bulk food stores offer a selection of flours, including buckwheat flour. You can purchase it in the quantity you need.
5. Specialty or Ethnic Stores: Stores that cater to specific cuisines, such as Asian or Eastern European markets, may carry buckwheat flour, particularly if it’s a staple ingredient in that cuisine.
6. Farmers’ Markets: If you have access to farmers’ markets, some vendors may offer homemade or locally sourced buckwheat flour. It’s a great way to support local producers and find unique products.
7. Cooperative Buying Groups: Some areas have cooperative buying groups or community-supported agriculture (CSA) programs that offer various flours, including buckwheat flour, to their members.

When purchasing buckwheat flour, consider whether you want light or dark buckwheat flour, as they have slightly different flavors and uses in recipes. Additionally, check the expiration date or “best by” date on the packaging to ensure the freshness of the product. If you have specific dietary preferences or restrictions, be sure to check for certifications, such as gluten-free, organic, or non-GMO, as these can vary among brands.

How To Store Buckwheat Flour

Properly storing buckwheat flour helps maintain its freshness and prevents it from going rancid. Here are some guidelines for storing buckwheat flour:

1. Seal it Airtight: Transfer the buckwheat flour from its original packaging to an airtight container with a tight-sealing lid. This helps prevent moisture, air, and odors from affecting the flour.
2. Keep it Dry: Buckwheat flour can absorb moisture, which can lead to spoilage. Store it in a cool, dry place away from humidity. Avoid storing it near the stove, dishwasher, or any other source of heat or steam.
3. Protect from Light: Exposure to light can cause buckwheat flour to deteriorate and become rancid. Keep it in a dark, opaque container or store it in a dark cupboard or pantry.
4. Label the Container: If you’ve transferred the flour to a different container, be sure to label it with the purchase date and type (light or dark buckwheat flour) so that you can easily identify it.
5. Check for Pests: Occasionally inspect your buckwheat flour for signs of pests, such as weevils or moths. If you discover any infestation, discard the flour and clean the storage area thoroughly.
6. Use it Regularly: While buckwheat flour has a decent shelf life, it’s best to use it within a reasonable time to ensure freshness. Check the “best by” date on the original packaging for guidance.
7. Refrigeration or Freezing (Optional): If you live in a particularly warm or humid environment, or if you want to extend the shelf life, you can choose to refrigerate or freeze your buckwheat flour. In this case, ensure that it’s stored in an airtight container or a sealed freezer bag. When you’re ready to use it, allow the flour to come to room temperature before incorporating it into your recipes.

Buckwheat flour, like many whole grain flours, contains natural oils that can become rancid over time. Proper storage in a cool, dark, and dry place helps maintain the quality of the flour. If you use buckwheat flour infrequently, consider purchasing smaller quantities to ensure you have fresh flour when you need it.

Frequently Asked Questions (FAQs) Buckwheat Flour