Buckwheat Flour: A Nutritious and Versatile Baking Ingredient

Buckwheat flour is gluten-free, protein-rich and has a distinctive aftertaste

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By Alex

Buckwheat Flour

Buckwheat flour is a unique ingredient with some interesting qualities and uses. Let’s explore them in this in-depth study.

What is buckwheat

Buckwheat is not a cereal like wheat, rice, or barley. It’s actually a plant that’s quite different from cereals, even though it’s used in similar ways. Buckwheat belongs to a botanical family that’s distinct from cereals, but it’s often grouped with them because of how it’s processed. Other plants like amaranth and quinoa are in this group too.

Buckwheat, scientifically known as Fagopyrum esculentum, also looks different from typical cereals. It has visible flowers, unlike wheat or barley, which have very small and hidden flowers. Buckwheat produces small pyramid-shaped seeds that are quite different from typical cereal grains. They are soft and crumble easily, making them easy to distinguish.

History and origins of buckwheat

Buckwheat is believed to have originated in the high-altitude regions of Asia, particularly in the Himalayas. It was first cultivated in these areas, where it thrived in the cool, mountainous climates. It then spread to the Middle East, making its way to more populated areas. The plant was likely introduced to various regions through trade and cultural exchanges.

In Europe, cultivation of buckwheat began in the 16th century: it was considered a cheaper but less suitable product, especially for making bread. So, people often mixed buckwheat flour with wheat flour to cut costs. However, as wheat production became more efficient with industrialization, buckwheat cultivation declined.

Buckwheat arrived in the United States in the 17th century. It was introduced by European settlers, particularly by Dutch and German immigrants. These early colonists brought buckwheat seeds with them, and it quickly became a staple crop in certain regions of the country, particularly in the northeastern United States.

Buckwheat thrived in the cool climate and short growing season of the northern states, making it a valuable food source for the early settlers. It was used to make a variety of foods, including pancakes, porridge, and flatbreads. Buckwheat pancakes, in particular, became a popular dish and are still enjoyed today.

In addition to its role as a food crop, buckwheat was also grown as a cover crop for soil improvement and erosion control. It became an important part of sustainable farming practices.

Over time, as agricultural practices and food preferences evolved, buckwheat’s popularity in the United States declined. However, it is still cultivated in some regions, and its nutritional value and gluten-free nature have led to a resurgence of interest in recent years.

Today, buckwheat is making a comeback, especially for people with celiac disease and those following specific diets like macrobiotic or vegan diets. It’s a great option because it’s completely different from traditional grains and doesn’t contain gluten, making it one of the most popular gluten-free flours.

The distinctive flavor of buckwheat flour

Buckwheat flour has a distinctive character. It has a dark color and leaves a light hazelnut aftertaste. The flavor is somewhat rustic and pronounced, which may not suit all dishes. However, you can balance its flavor by mixing it with other types of flour.

Differences Between Wheat and Buckwheat

Wheat and buckwheat are two flours from different plant families, each with unique characteristics:

  • Gluten: Wheat flour, whether it’s white or wholemeal, contains gluten, while buckwheat flour is gluten-free, making it suitable for people with celiac disease.
  • Cereal Classification: Soft wheat (Triticum aestivum) is considered a cereal, even though this classification is more commercial and historical than botanical. On the other hand, buckwheat (Fagopyrum esculentum) is considered a pseudo-cereal and belongs to a different botanical family (Polygonaceae).
  • Taste: Buckwheat flour has a strong nutty flavor that’s quite recognizable and can overpower some dishes. Wheat flour, in contrast, has a more neutral taste and pairs well with both sweet and savory preparations.
  • Leavening: Buckwheat flour doesn’t work well for leavened products like bread. It needs to be combined with a flour that reacts with yeast to create the necessary structure for trapping carbon dioxide. Wheat flour or corn flour are examples of flours that work well for this purpose. Buckwheat flour alone doesn’t support yeast growth effectively.
Buckwheat Flour
Buckwheat flour is gluten-free and protein-rich.

Buckwheat Flour’s Leavening Challenge

Buckwheat flour is challenging for baking, mainly due to two reasons:

  • It struggles to retain carbon dioxide, which is essential for leavening.
  • Its starch isn’t readily available to yeast, hindering the leavening process.

In practice, buckwheat flour doesn’t rise much, and even with added yeast, it relies on chemical leavening instead of biological (yeast-driven) leavening. This limitation makes it unsuitable for traditional bread-making, especially for those with celiac disease who cannot mix it with other flours.

Despite these challenges, the nutritional properties of buckwheat flour are noteworthy. It contains fewer starches compared to soft wheat but offers higher protein content and is rich in essential amino acids. It also provides mineral salts like zinc, magnesium, and selenium, which are concentrated in the bran.

Nutritional Characteristics of Buckwheat Flour

A comparison between buckwheat flour and white soft wheat flour or whole wheat flour shows the following evidence:

  • Buckwheat has lower starch content (62% compared to soft wheat’s 72%).
  • It has a higher protein content (18% compared to wheat’s 12%) and contains all essential amino acids, making it highly absorbable.
  • Buckwheat is rich in mineral salts, particularly zinc, magnesium, and selenium, concentrated in the bran, which is removed in white flour.

On the other hand, both grains have negligible lipid content.

In a nutshell, when it comes to nutrition, the gap between whole wheat flour and buckwheat flour isn’t substantial, except for one aspect: the protein content in buckwheat flour is actually higher than that in wheat flour.

How to Use Buckwheat Flour in Cooking

Using buckwheat flour in cooking can be a bit tricky because it’s not as versatile as other flours. It’s best suited for specific types of products. For example in traditional japanese dishes like Soba noodles_ they are a staple in Japanese cuisine and are made from a mixture of buckwheat flour and wheat flour. But you’ll often find buckwheat flour in baked goods such as biscuits and cakes, or in pancakes. These baked products are more accommodating to the unique qualities of buckwheat flour.

You can certainly blend it with other flours, like wheat flour, but when you do this, it won’t be suitable for making products for people with celiac disease, and you might lose some of its advantages.

Contraindications of Buckwheat Flour

Buckwheat flour can trigger strong allergies, and it has a high allergenic potential, even though the allergic reactions are different from those associated with celiac disease. Therefore, some individuals can develop allergies to buckwheat.

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