FoodRediscovering buckwheat: The nutrient-packed superfood perfect for a wholesome breakfast

Rediscovering buckwheat: The nutrient-packed superfood perfect for a wholesome breakfast

Buckwheat Maiden
Buckwheat Maiden
Images source: © Adobe Stock

5:08 AM EST, February 10, 2024

Our grandparents often had buckwheat for their meals. They didn't have access to the variety of products we have today, so their dishes weren't as diverse. However, buckwheat has always been a rich source of essential nutrients beneficial for our bodies.

Choosing a type of buckwheat: roasted or unroasted?

Firstly, it's important to state that both roasted and unroasted buckwheat are packed with beneficial nutrients. Roasted buckwheat undergoes heat treatment, which results in a darker hue and a slight bitterness. On the other hand, unroasted buckwheat is dried, sporting a lighter color and milder flavor.

As expected, the heat treatment for roasted buckwheat somewhat reduces the content of its beneficial nutrients, specifically its antioxidant capacity. However, roasted buckwheat has more fiber, iron, and folic acid than its unroasted variety.

Why is buckwheat beneficial for breakfast?

Buckwheat groats are often overlooked in our diets, having been largely replaced by potatoes over the years. What many have forgotten is the important dietary role they used to occupy. Dark buckwheat porridge used to be a popular dish, cooked until soft and served with cracklings, sour milk, or whey. This simple, rustic meal is not just wholesome but highly nutritious too.

This is mainly because buckwheat groats are filling, high in protein, warming, and energy giving. It's the perfect breakfast choice for those on a weight loss or gluten-free diet, as buckwheat is gluten-free. Those wishing to lose weight should note its high fiber content and low glycemic index.

Additionally, studies have indicated buckwheat's ability to lower blood sugar levels, thanks to an agent known as D-chiro-inositol, which increases cell sensitivity to insulin. It's also worth noting that the high vitamin B content in buckwheat assists brain and nervous system function. This superfood is also rich in polyphenols, potassium, magnesium, iron phosphorus, copper, and zinc.

Sweet buckwheat recipe for breakfast

Buckwheat dishes can be prepared in a myriad of ways. One simple recipe is to cook the groats until they're soft, then mix them with homemade cocoa pudding (made from blended cocoa, banana, and milk or plant-based beverages). Sprinkle some nuts on top and you have a tasty combination that's easy to prepare and doesn't require added sweeteners. Here's another recipe for a sweet buckwheat dish.

Buckwheat Maiden
Buckwheat Maiden© Pixabay


  • 1.4 ounces of unroasted buckwheat groats,
  • 8.45 fluid ounces of milk or a plant-based beverage,
  • Honey to taste,
  • A handful of your favorite fruits,
  • A pinch of salt.


  1. Bring the milk to the boil with a pinch of salt. Add the buckwheat to the hot milk and return the mixture to a boil. Reduce the heat and simmer with the lid on for approximately 15 minutes, or until the buckwheat has absorbed the milk.
  2. Transfer the cooked buckwheat to a plate and top with your preferred garnishes – fresh or dried fruits, crunchy nuts and seeds, spices like cinnamon or cardamom. Once it cools down a little, you can also add honey.
Related content