What is Buckwheat? glossary, uses, benefits.

Buckwheat, known as "Kuttu" in India, is a fascinating and often misunderstood ingredient. Despite its name, it is not a true cereal grain like wheat, rice, or barley. Instead, it's a "pseudocereal," meaning it's a seed from a flowering plant (related to rhubarb and sorrel) that is used in similar ways to grains. This botanical distinction is crucial, especially in the Indian context, as it makes kuttu a unique and important food during religious fasting periods.

One of the most significant aspects of buckwheat in India is its association with fasting, particularly during festivals like Navratri, Shivratri, and Janmashtami. During these fasts, many Hindu traditions prohibit the consumption of grains. As buckwheat is technically a seed and not a cereal, it becomes a permissible and highly sought-after food. This makes "Kuttu ka Atta" (buckwheat flour) a staple in many households during these auspicious times, allowing devotees to prepare nourishing meals while adhering to their religious dietary guidelines.

Beyond its religious significance, buckwheat is increasingly recognized as a superfood due to its impressive nutritional profile. It is naturally gluten-free, making it an excellent alternative for individuals with celiac disease or gluten sensitivities. Kuttu is rich in dietary fiber, high-quality protein (containing all essential amino acids), and a good source of vitamins and minerals like magnesium, iron, and B vitamins. These nutritional benefits contribute to improved digestion, blood sugar regulation, heart health, and overall well-being.

The cultivation of buckwheat in India primarily occurs in the hilly regions. States like Jammu and Kashmir (including Ladakh and Kargil), Uttarakhand, Himachal Pradesh, Chhattisgarh, and Uttar Pradesh are key areas where buckwheat is grown. Its adaptability to diverse and sometimes challenging environmental conditions, such as cold temperatures, low soil fertility, and water stress, makes it a resilient and valuable crop, particularly in high-altitude areas where other cereals might struggle.

Across India, buckwheat is utilized in various culinary forms. The most common is "Kuttu ka Atta," which is used to make flatbreads like parathas and puris, especially during fasting. Beyond this, buckwheat groats (whole or cracked seeds) can be cooked like rice to make dishes such as "Kuttu ki Khichdi," a nutritious and filling meal. It's also incorporated into various snacks, dosas, pakoras, and even desserts like halwa, showcasing its versatility in both savory and sweet preparations.

While traditionally consumed during fasts, there's a growing awareness and adoption of buckwheat in regular diets across India due to its health benefits. As more people seek gluten-free options and nutrient-dense foods, kuttu is finding its way into everyday cooking, moving beyond its niche as a fasting food to become a recognized ingredient for health-conscious consumers. This shift highlights its potential to contribute to the broader nutritional landscape of the country.

Also Known As

Kutto, Kutti no Daro, Kasha

How to select Buckwheat
• Buckwheat is sold in whole or cracked form, or as flour. Choose according to the recipe.

• Check the packaging, contents and date of packing before purchasing.

• It should be free from any dirt, grime, pebbles etc.

• Whether purchasing buckwheat in bulk or in a package, make sure there is no evidence of moisture.

11 Culinary Uses of Buckwheat

1. Buckwheat pancakes are a great choice for a healthy breakfast . 

2. Cooked buckwheat used in Buckwheat and Green Apple Porridge is a healthy  alternative to breakfast cereals like oats. 

3.  Use to make nutritious Buckwheat Dhoklas (steamed savoury),  High Fiber Chilas (thin crepes), or Buckwheat and moong vegetable khichadi (cooked buckwheat and green gram tempered with spices). 

4. Combine with other flours to make waffle batter and Apple and Buckwheat Pancakes.  

5. Mix buckwheat flour with jowar flour to make delicious Suva Buckwheat Roti. 

6. Fasting is big in India and Buckwheat based recipes are used extensively like Buckwheat Khichadi and Potatoes and Buckwheat Pakora. 

7. Make delightful salads by adding cooked buckwheat to green peas etc. along with spices and sauces. 

8. In Japan, buckwheat is used to make traditional buckwheat soba noodles. 

9. In Russia, buckwheat is used to make a type of pancake called Blinis, which is served with caviar. 

10. Change the regular dosa you have for breakfast with a healthier option of Buckwheat Dosa. 

11. For bread lovers, try the super healthy homemade Buckwheat and Quinoa Bread.  

How to store Buckwheat

• Buckwheat has a high fat content, and must be handled properly to avoid rancidity.

• Place buckwheat in an airtight container and store in a cool dry place.

• Buckwheat flour should be always stored in the refrigerator, while other buckwheat products should be kept refrigerated if you live in a warm climate or during periods of warmer weather.

• If stored properly, buckwheat can last up to a year, while the flour will keep fresh for several months.

Nutritional Information of Buckwheat

30 grams of Buckwheat makes one serving.

RDA stands for Recommended Daily Allowance.

Nutritional Information for 30 grams Buckwheat

96.9 Calories

3.09 grams of Protein

19.53 grams of Carbs

0.72 grams of Fat

4.65 mg of Iron (Fe) = 23.25% of RDA(about 20 mg for women)

More nutritional information on Buckwheat found here.

7 Health Benefits of Buckwheat

1. Lowers Cholesterol levels: Buckwheat contains a flavonoid Rutin which is a key antioxidant for cardiovascular health.

2. Rich Antioxidant : Antioxidants are the substances that help in removing the potentially harmful substances called “free radicals” from our body. They prevent or stop cell damage in your body. They help in enhancing your body’s immunity. 

3. Rich in Protein: Buckwheat is a rich plant based source of protein and excellent option for Vegetarians. Buckwheat contains 2 essential amino acids, Lysine and Arginine which is not made from the body but can only be got through food.

4. High Fiber : One cup of cooked buckwheat has 5 grams of dietary fibre. This helps you feel fuller for a longer time and hence not eat junk food. Fiber is also important for digestive health - insoluble fiber add bulk to the stools and makes waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation. 

5. Reduces Diabetics Risk: Buckwheat is a low GI seed which will slow down the release of insulin when consumed and not release to a surge in blood sugar levels. Hence its an excellent option for switching your regular Dosa to having Buckwheat Dosa. This removes the rice from the Dosa which is not good for health.

6. Gluten Free : Buckwheat works great for those who are Gluten intolerant and those wanting to lead a life of healthy eating.

7. Rich in Minerals : Rich in Manganese, Copper, Magnesium and Phosphorus. Magnesium is required for cellular metabolism while copper plays an important part in iron absorption.

Glycemic Index of Buckwheat

Buckwheat has a Glycemic Index of 55 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Buckwheat have a low GI and hence dont spike your glucose level as they are absorbed slowly. Great for weight loss and Diabetic friendly.