As allergies to wheat become more prevalent, many people, including myself, find themselves looking for healthy wheat flour alternatives. One of the most versatile flours that I have recently began to use more in my own baking is buckwheat flour. Buckwheat flour is gluten-free which makes it a good choice for anybody with gluten sensitivities or celiac disease. It is packed with nutrients, readily available, easy to work with and has a nice nutty flavor.

While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel. Buckwheat is a very hardy plant that thrives in difficult conditions even without the use of pesticides and herbicides. It also matures quickly and is quite nutritious.

Benefits of Buckwheat Flour

The nutritional profile of buckwheat is quite impressive. It is high in fiber, protein, niacin, amino acids and vitamin D. It is also rich in potassium, phosphorus, iron and calcium. The protein in buckwheat is said to be one of the best sources of protein available from plants and it contains all of the essential amino acids.

It is good for the cardiovascular system and is linked to lower blood pressure and a lowered risk of developing high cholesterol. This is because it is rich in flavonoids which are phytonutrients that help protect against many diseases by acting as antioxidants.

Buckwheat contains high levels of magnesium which helps relax blood vessels to improve circulation throughout the body. It can help control blood sugar levels as well, a significant benefit to people who are diabetic.

How is Buckwheat Flour used?

If you don’t have any wheat or gluten sensitivities, you can blend buckwheat flour with wheat flour to boost both nutrition and flavor. For people who do not eat gluten, buckwheat flour can be used on its own or combined with other types of gluten free flour.

How to Select and Store Flour

Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the buckwheat are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing buckwheat in bulk or in a packaged container, make sure there is no evidence of moisture.

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. Stored properly, whole buckwheat can last up to one year, while the flour will keep fresh for several months.

Live your best,

Dr. Brian

Sources

http://whatscookingamerica.net/CharlotteBradley/BuckwheatFlour.htm

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11