Buckwheat is good for weight loss, as it keeps us full for hours, due to its high fiber and protein content. In addition, buckwheat has a great nutritional value. It’s packed with minerals which are necessary for increased metabolism.
Nutritional value of buckwheat
Buckwheat is a nutrient-dense food. It supports weight loss because it’s high in protein, fiber, vitamins, and minerals, which are involved in energy metabolism.
| Buckwheat flour (100g) | |
| calorie | 335 |
| protein (g) | 12.6 |
| fat (g) | 3.1 |
| carbs (g) | 70.6 |
| fiber (g) | 10 |
| iron (mg) | 4.06 |
| magnesium (mg) | 251 |
| phosphorus (mg) | 337 |
| potassium (mg) | 577 |
| zinc (mg) | 3.12 |
| copper (mg) | 0.5 |
| selenium (mcg) | 5.7 |
Buckwheat is a great dietary source of iron, zinc, phosphorus, potassium, magnesium, and many more. For instance:
- iron deficiency may cause low energy levels and fatigue
- zinc and phosphorus may help reduce body mass index and waist circumference
- potassium plays a key role in the metabolism of fat and insulin sensitivity.
Buckwheat flour contains 335 calories, 12.6 grams of protein and 10 grams of fiber per 100g.
Fiber in buckwheat supports weight loss
Above all, buckwheat is good for weight loss because it’s particularly high in fiber. It provides 36% of the required daily intake per 100g. Fiber is digested slowly. Thus, it keeps us full for hours. Following a high-fiber diet is beneficial for weight loss or maintaining a healthy body weight.
Foods high in protein, fiber, and water are the most filling.[2]
Moreover, buckwheat flour has a moderate glycemic load of 10-13.[3] As buckwheat flour is high in fiber, it won’t spike blood sugar. So, it’s an excellent choice for people who want to lose weight.
The richest foods in fiber are beans, vegetables, seeds, nuts, whole grains, and fruits.
Protein in buckwheat promotes weight loss
Actually, buckwheat flour is pretty rich in protein. It’s 13% protein.
Protein plays a key role in weight loss. First, protein is very filling. People who want to lose weight should consume many meals high in protein and fiber. In addition, protein supports weight loss because it has the highest thermic effect. We burn about 30% of protein during digestion!
Most noteworthy, buckwheat is a plant-based complete protein. It contains all 9 essential amino acids. BCAAs as well.[4]
All foods from animal sources are complete proteins. On the contrary, most plant-based foods are incomplete protein, as they lack one or more amino acids. Other plant-based foods with a complete protein are chia seeds, hemp seeds, pumpkin seeds, quinoa, spirulina, and amaranth.
| % protein | buckwheat flour (g per 100g) | |
| Histidine | 2,52 | 0,32 |
| Isoleucine | 3,12 | 0,39 |
| Leucine | 5,94 | 0,75 |
| Lysine | 5,68 | 0,72 |
| Methionine | 2,3 | 0,29 |
| Phenylalanine | 4,3 | 0,54 |
| Threonine | 3,5 | 0,44 |
| Tryptophan | 2 | 0,25 |
| Valine | 4,26 | 0,54 |
Additionally, the protein of buckwheat flour is bioavailable. Most buckwheat varieties have up to 80% protein digestibility.
Moreover, there are buckwheat varieties with high protein quality. For instance, the bitter buckwheat variety contains 18 amino acids and has a similar protein composition to eggs! Eggs are considered to have the highest protein quality.
Is buckwheat better for weight loss than other flours?
Buckwheat flour has a much higher protein content, as compared to wheat, rice, maize, or sorghum flours!
In fact, buckwheat has a superior nutritional value to wheat or barley flour, which are two of the most common flours. Above all, wheat and barley aren’t a complete protein. Also, they’re significantly lower in many minerals, such as magnesium, and iron.
| buckwheat flour 100g | wheat flour 100g | barley flour 100g | |
| calorie | 335 | 332 | 345 |
| protein (g) | 12,6 | 9,6 | 10,5 |
| fat (g) | 3,1 | 1,9 | 1,6 |
| carbs (g) | 70,6 | 74,5 | 74,5 |
| fiber (g) | 10 | 13,1 | 10,1 |
| iron (mg) | 4,06 | 3,7 | 2,68 |
| magnesium (mg) | 251 | 117 | 96 |
| phosphorus (mg) | 337 | 323 | 296 |
| potassium (mg) | 577 | 394 | 309 |
| zinc (mg) | 3,12 | 2,96 | 2 |
| copper (mg) | 0,5 | 0,47 | 0,3 |
| selenium (mcg) | 5,7 | 12,7 | 37,7 |
Also, buckwheat is healthier and more beneficial for weight loss than rice. It contains almost 100% more protein, fiber, iron, magnesium, and copper! Moreover, buckwheat is a complete protein, whereas rice lacks many essential amino acids.
| buckwheat flour 100g | brown rice flour 100g | |
| calorie | 335 | 363 |
| protein (g) | 12,6 | 7,23 |
| fat (g) | 3,1 | 2,8 |
| carbs (g) | 70,6 | 76,5 |
| fiber (g) | 10 | 4,6 |
| iron (mg) | 4,06 | 2 |
| magnesium (mg) | 251 | 112 |
| phosphorus (mg) | 337 | 337 |
| potassium (mg) | 577 | 289 |
| zinc (mg) | 3,12 | 2,45 |
| copper (mg) | 0,5 | 0,23 |