Buckwheat Pasta: Nutrition Facts and Health Benefits

Let me make some things clear:

When compared to eating regular white pasta, shifting to buckwheat pasta can cut your caloric intake in half: Lower in both calories and carbs than other pastas.
Buckwheat belongs to a group of foods known as pseudocereals.
Other common pseudo cereals include quinoa and amaranth.
Despite the name, buckwheat is not related to wheat and is Gluten-free, and therefore suitable for people with gluten intolerance.
Buckwheat became popular as a health food due to its high mineral and antioxidant content, also its ability to improve blood sugar.

Nutrition facts

Carbohydrates are the main dietary component of buckwheat. Protein and various minerals and antioxidants are also found.

The nutritional value of buckwheat is much higher than many other grains. The nutrition facts for 100 grams of raw buckwheat are :
• Calories: 343
• Water: 10%
• Protein: 13.3 grams
• Carbs: 71.5 grams
• Sugar: 0 grams
• Fiber: 10 grams
• Fat: 3.4 grams

Buckwheat scores low to medium on the glycemic index (GI)


Buckwheat contains a good amount of fiber, that our body cannot digest. This nutrient is good for colon health.

It is also high in Resistant starch, which is fermented by gut bacteria in our colon. These beneficial bacteria produce short-chain fatty acids (SCFAs), such as butyrate.

Butyrate and other SCFAs serve as nutrition for the cells lining our colon, improving gut health and decreasing our risk of colon cancer.


Buckwheat contains small amounts of protein.
The protein in buckwheat is very high quality. It is particularly rich in the amino acids lysine and arginine.
Buckwheat protein has proven to be effective in lowering blood cholesterol, suppressing gallstone formation, and reducing the risk of colon cancer (Like other pseudocereals, buckwheat is gluten-free)

Vitamins and minerals

Buckwheat is richer in minerals than rice, wheat, and corn
However, buckwheat is not particularly high in vitamins.

Manganese. Essential for healthy metabolism, growth, development, and your body’s antioxidant defenses.
Copper. An essential trace element for the heart.
Magnesium. Essential mineral to lower risk of as type 2 diabetes and heart disease.
Iron. Deficiency leads to anemia.
Phosphorus. Essential for the growth and maintenance of body tissues.

Plant compounds

Buckwheat provides more antioxidants than many other cereal grains, such as barley, oats, wheat, and rye:
Rutin. The main antioxidant polyphenol in buckwheat, rutin may lower risk of cancer and improve inflammation, blood pressure, and blood lipid profile.
Quercetin. Antioxidant that have many beneficial health effects, suach as lowering risk of cancer and heart disease.
D-chiro-inositol. Buckwheat is the richest food source of this plant compound, a unique type of soluble carb that reduces blood sugar levels and benefi diabetes regulation.

Health benefits of buckwheat

Improves blood sugar

As a good source of fiber and a low Glycemic Index it makes it the best choice for type 2 diabetes, due to the unique compound D-chiro-inositol. Studies indicate that this soluble carb makes cells more sensitive to insulin
In addition, the components of buckwheat prevent or delay the digestion of table sugar

Heart health

Buckwheat is rich in heart-healthy compounds, such as rutin, magnesium, copper, fiber, and certain proteins.
Rutin can decrease the risk of heart disease by preventing the formation of blood clots and decreasing blood pressure and inflammation
Buckwheat improves as well blood lipid profile, caused by a type of protein that binds cholesterol in the digestive system, preventing its absorption into the bloodstream


Buckwheat is gluten- free, a good source of fiber, and rich in minerals and various plant compounds, especially rutin.
As a result, buckwheat consumption is linked to several health benefits, including improved blood sugar control and heart health


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