Buckwheat (Kashi)

While buckwheat is often used like a grain, it isn't a true grain because it does not come from a member of the grass family. It comes from the seeds of a plant in the buckwheat family, Polygonaceae, which is the same family where you will find yellow dock, rhubarb, and sheep sorrel.

Buckwheat is considered a pseudo-grain like amaranth and quinoa. These pseudo-grains tend to be higher in protein and lower in carbohydrates, but the starch content is still high enough that they can be used like cereal grains.

The common buckwheat, Fagopyrum esculentum, is what you’ll find at the store, but there are other species, Fagopyrum cymosum and F. dibotrys, that are used in Chinese medicine. Here are some of the uses and benefits of buckwheat as a health food and as a traditional Chinese medicine.

Toasted Buckwheat (Kashi)

The seeds of buckwheat, known as groats, are toasted in Eastern European countries to make a product called kashi. My wife is from Ukraine, and she cooks kashi regularly and serves it as a side dish like rice. She also uses it in soups and has ground it into flour to make crepes and gluten-free bread for me.

My wife informs me that in Ukraine, medical doctors will prescribe special diets for people with various health problems, as well as herbs. When I was working to improve my gut health, she said I should try eating kashi every day, which I did. It seemed to help me, so I think it’s a good option if you’re looking for gluten-free grain alternatives. I’ve personally come to enjoy this tasty grain alternative, which we purchase in 25-pound bags.

Nutritional Benefits of Buckwheat

Buckwheat is a good plant-based source of protein because it contains all eight essential amino acids, including lysine, which is usually lacking in grains. It also contains the antioxidant flavonoids rutin and quercetin. Quercetin has many health benefits, including reducing allergic reactions and helping the body fight viral infections. I wrote an article about quercetin where you can learn more about its benefits.

Buckwheat is also a good source of riboflavin (B2), niacin (B3), copper, magnesium, phosphorus, zinc, iron, and manganese. It has more fiber and protein and fewer calories than most of the grains we use, which makes it helpful for maintaining a healthy weight. It’s high fiber content makes it helpful for gut health and eating it instead of wheat, corn, and other similar grains may be helpful for irritable bowel syndrome (IBS).

Buckwheat in Chinese Medicine

Other species of buckwheat, Fagopyrum cymosum and F. dibotrys, are used in traditional Chinese medicine (TCM). The Chinese name for the remedy is Jin Qiao Mai, and the root and rhizomes are the parts used. The flavor is pungent and affects the lung meridian. It’s used to clear yin deficient heat, which is heat associated with tissue depression and infection. It helps with wheezing, coughing, and infection in the lungs. I haven't used Jin Qiao Main and I’m not aware of any Western herbal formulas that contain it. However, You might find it in some Chinese herb formulas.

Bottom line, if you’re not familiar with buckwheat, like I used to be, I encourage you to try some kashi. It’s another tasty grain alternative for gluten-free diets.