Navigating the world of keto-friendly foods can be a puzzle, especially when it comes to grains and pseudocereals. The ketogenic (keto) diet refers to a low-carb/high-fat diet, where keto eaters focus on foods such as dairy, seafood, poultry, nuts, seeds, and fatty oils. It is characterized by low-carb and high-fat intake. Keeping carbs low, typically between 20 to 50 grams daily, is essential for maintaining ketosis. Buckwheat, often mistaken for a grain, is actually a nutrient-rich pseudocereal. But is it suitable for a ketogenic diet? This article explores the place of buckwheat in a keto lifestyle, its nutritional benefits, and keto-friendly alternatives.
What is Buckwheat?
While its name might suggest otherwise, buckwheat is in fact a seed. Belonging to the pseudocereal family, buckwheat is in the group of seeds that are consumed like a grain. Similar to other “grains” - such as quinoa, chia, and amaranth - buckwheat is growing in popularity as a nutritious grain alternative. The seed originated in China over 5,000 years ago and soon began spreading west over the Himalayas and throughout Eurasia. Its many uses and ecological adaptations made it a popular crop.
Buckwheat's purposes extend beyond consumption, as it has many other uses including:
- Naturally fermenting for vinegar and alcohol
- Being a source of nectar for honey production
- Feeding wildlife
- Serving as a cover crop to protect other crops from wildlife
- Fertilizing crops for low-productivity land
Nutritional Profile of Buckwheat
Buckwheat is nutritious and delicious; each hearty bite is packed with vitamins, nutrients, and minerals that support digestion, immunity, circulation, and high energy levels.
Is Buckwheat a Whole Grain? The short answer is yes! Whole grains are cereals and pseudocereals that contain the bran, germ, and endosperm in each kernel. They are a healthier option than a refined grain - that only consist of the endosperm - because they help control cholesterol levels, weight, and blood pressure. These regulations help lower the risk of diabetes, heart disease, and other related conditions. Buckwheat is rich in fiber and plays a crucial role in supporting digestive health. Fibrous foods are known to promote healthy digestion by promoting bowel movements and helping to prevent constipation. Additionally, the fiber in buckwheat supports a balanced gut microbiome, fostering the growth of beneficial gut bacteria and enhancing overall digestive function. Whole grains such as buckwheat also help to reduce cholesterol levels, improving cardiovascular health and reducing the risk of heart-related issues.
Read also: Weight Loss with Buckwheat
Is Buckwheat Gluten-Free? Like any other pseudocereal, buckwheat contains no wheat, rye, or barley - making it gluten-free. For individuals with a gluten intolerance or celiac disease, buckwheat can serve as a gluten-free substitute. It is important to verify the gluten-free status on the ingredients list when purchasing processed buckwheat products to ensure no cross-contamination with gluten has occurred.
Is Buckwheat Good for Diabetics? For individuals with diabetes and other blood sugar related concerns, food choice is key in maintaining normal blood sugar levels and avoiding blood sugar episodes. Buckwheat has a low glycemic index, meaning it doesn't cause a significant spike in blood sugar levels. Studies have found that buckwheat was not only insulin lowering, but insulin resistance attenuating as well. Buckwheat contains chiro-inositol, a sugar that is produced naturally in the brain and helps improve insulin sensitivity and support diabetes management. Typically, chiro-inositol supplementation is used in decreasing glucose in the blood of people with type 2 diabetes. The addition of buckwheat to a type 2 diabetic’s diet may help with managing the condition and reduce the risk of complications related to blood sugar.
Is Buckwheat a Complete Protein? Complete proteins are food sources that contain all nine essential amino acids. The body does not naturally synthesize these amino acids, so getting them from your diet is key. Buckwheat is a complete protein, which means it contains the amino acids necessary for vital bodily functions. These processes are important for muscle and tissue growth and repair. Whether you’re an athlete healing from an injury or you’re recovering from a surgery, essential amino acids support these healing processes. This can ultimately improve mood and sleep and even allow for further physical activity. Additionally, buckwheat can be an excellent plant-based protein source for vegans and vegetarians.
Buckwheat and the Paleo Diet
The Paleolithic (paleo) diet is based on a diet resembling that of “cavemen" living in the Stone Age. While the paleo diet excludes grains, pseudocereals tend to be a point of contention among followers of this diet. Buckwheat is technically classified as a seed, but consumed as if it were a grain. While it is sometimes deemed “not-paleo”, many people believe it can be a paleo-friendly option.
Buckwheat and the Keto Diet
Buckwheat is relatively high in carbohydrates, which might make it less suitable for strict keto dieters. However, buckwheat can still be consumed in moderation as part of a well-balanced, low-carb diet. When assessing if buckwheat is keto-friendly, its higher carb content is a significant factor.
Read also: Nutritional Benefits of Buckwheat Pancakes
Health Benefits of Buckwheat
Buckwheat can be a beneficial addition to a diet due to its high fiber and protein content. The combination of fiber and protein helps promote satiety, reduce cravings, and support weight loss. It is also considered a resistant starch - a carbohydrate that doesn’t get digested by the small intestine and lives in the large intestine to feed “good” bacteria. This process promotes feelings of fullness, which supports healthy weight management.
Research suggests that chronic inflammation is linked to various conditions including, heart disease, diabetes, cancer, arthritis, and bowel disorders. Rutin is a flavonoid antioxidant present in buckwheat. Its anti-inflammatory properties help reduce the risk of these conditions by strengthening blood vessels and lowering blood pressure. Rutin also directly targets inflammation in the bowels, which can lower one’s chances of developing inflammatory bowel diseases.
Buckwheat is naturally kosher, as it meets the dietary requirements of Jewish law, making it a versatile and nutritious ingredient for those practicing strict kosher diets.
Buckwheat Tea and Keto
Buckwheat tea is an excellent drink to have whilst on a keto plan, and is seen as a nutritious and flavourful source of hydration. The tea is made out of roasted buckwheat kernels, and is gluten-free (contrary to it's name, buckwheat doesn't contain any wheat). Although buckwheat as a grain contains carbohydrates*, the tea itself does not absorb any of them, making it keto-friendly - allowing you to enjoy a warm, soothing drink without worrying about exceeding your daily limit. Since buckwheat has a low glycemic index, it can help regulate blood sugar levels - this is crucial on a keto diet to avoid insulin spikes and crashes. Buckwheat tea is a great addition to a keto diet due to its low carbohydrate content, high levels of antioxidants, and beneficial minerals.
Incorporating Buckwheat into Your Diet
This superfood is also very versatile. Buckwheat can be treated like a grain, accompanying a protein (like chicken or salmon) and vegetables. Or if you’re looking for a nourishing breakfast alternative, you can prepare it as a porridge with yogurt and berries. Buckwheat can even be made into flour and substituted in many recipes for added health benefits. The options are endless when incorporating buckwheat into a dish you already love or if you’re trying out a new one.
Read also: Easy Low-Carb Cheese Crackers
Grains and a Low-Carb Lifestyle
Contrary to common belief, incorporating some grains into a ketogenic diet is possible. While the keto diet is characterized by low-carb and high-fat intake, not all grains are off the table. Low-carb grains, in moderate amounts, can fit into a ketogenic diet while still keeping your body in ketosis.
Here are some grains that can be included in moderation on a low-carb diet:
- Popcorn: Plain popcorn also comes with vitamins and minerals, including B-vitamins and magnesium, and a little bit of iron. It’s important to watch your portions and consider air-popped popcorn as it is even lower in calories.
- Oats: Oats contain beta-glucans, a type of soluble fiber known for its heart health benefits, including reducing cholesterol levels. When choosing oats, opt for steel-cut or rolled varieties over instant ones.
- Bulgur: Bulgur also contains substantial amounts of magnesium, and iron. A popular dish is ‘Tabbouleh’, a refreshing salad made with bulgur, parsley, tomatoes, and a lemony dressing.
- Wild rice: This grain is a great source of iron and magnesium.
- Quinoa: Some of the micronutrients in quinoa include copper, magnesium, phosphorus, manganese, and vitamins E, B6, and folate.
- Couscous: Couscous offers the advantage of being lower in carbs. It can be an alternative to grains like rice or quinoa in various dishes.
- Buckwheat: You can cook buckwheat in a variety of dishes, like salads, stews, or as a stand-alone side. It’s also ground into flour, which can be used in pancakes, bread, and pastries.
- Millet: Millet can be a delightful addition to your diet with its light, slightly nutty flavor and fluffy texture.
- Rye: Rye also provides some iron and magnesium. Whole rye grains can be cooked and used in salads, baked snacks, soups, or as a side dish.
Foods to Avoid on a Low-Carb Diet
- Instant Oats - Instant oats are pre-cooked, dried, and then rolled and pressed thinner than rolled oats.
- Sugary Breakfast Cereals - Sugary breakfast cereals often start with refined grains that are heavily processed, stripping away beneficial nutrients such as fiber, vitamins, and minerals.
- Flavored Popcorn - Flavored popcorn often contains unhealthy additives. Caramel popcorn is especially not keto-friendly as it is typically coated in a sugary syrup.
- White Bread - White bread is made from refined wheat flour, which undergoes a process that removes the nutrient-rich bran and germ, leaving only the endosperm.
While grains can be a source of essential nutrients, it’s crucial to make informed choices about which ones to include in your diet. Opt for whole, less-processed grains for maximum benefits, and remember to practice portion control.
Keto-Friendly Alternatives to Buckwheat
Given buckwheat's carbohydrate content, individuals strictly adhering to a keto diet might seek alternatives. Several options can replace buckwheat while keeping carb intake low:
- Cauliflower rice
- Zucchini noodles
- Grain-free bread products made from flours like almond flour and coconut flour
Considerations and Precautions
Buckwheat has been labeled a major allergen in Asia, where it is consumed frequently. Though some allergy cases were reported in Europe and North America, it is a far less common allergen across these continents. Symptoms of a buckwheat allergy - after ingestion or inhalation - include hives, asthma, atopic dermatitis, and allergic rhinitis. Anaphylaxis is a severe (but rarer) symptom and requires immediate medical attention.
If you plan on making any significant changes to your lifestyle or diet, be sure to consult a licensed medical professional. Together you can discuss your needs and determine a plan personalized to you.