Is buckwheat flour high in protein? Is it good for weight loss?

Nutritional value of buckwheat

Above all, buckwheat is a nutrient-dense food, high in protein, fiber, and minerals. 100g of buckwheat flour contains 335 calories, but also 12.6g of protein and 10g of fiber!

Buckwheat flour
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 flour nutrition data.[1]

Is buckwheat a complete protein?

Certainly, buckwheat flour is pretty rich in protein. Actually, it’s 13% protein. Most noteworthy, buckwheat is a plant-based complete protein, as it contains all 9 essential amino acids that the human body can’t synthesize.[2]

% proteingr per 100g of
buckwheat flour
buckwheat contains all 9 essential amino acids.

All foods from animal sources are complete proteins. On the contrary, most plant-based foods lack one or more amino acids. So, most plant-based foods are incomplete protein. The human body needs all 9 essential amino acids, in order, to build muscle mass, though. Therefore, vegans and people who follow a plant-based diet should a variety of different foods, in order, to get all 9 essential amino acids.

On the other hand, there are certain plant-based foods that are complete protein. We should consume them regularly. Especially, athletes, such as bodybuilders could benefit the most, as muscle growth demands all 9 essential amino acids.

Besides buckwheat, foods with complete protein are chia seeds, hemp seeds, pumpkin seeds, quinoa, barley, spirulina, and amaranth.

Is buckwheat’s protein content enough to protect muscle mass?

Certainly, combining foods high in protein is good for building muscle mass. Every food has a different amino profile. We should provide the body with high amounts of all 9 essential amino acids, in order, to build muscle mass, or maintaining fat-free mass while dieting. Especially with BCAAs which are particularly important for stimulating protein synthesis.

Above all, using buckwheat flour instead of any other cereal flour can help you maintain and even build muscle mass, as buckwheat flour has a higher protein content, compared to wheat, rice, maize, or sorghum! Additionally, the protein of buckwheat flour is more absorbable. Most buckwheat varieties have up to 80% digestibility.

Moreover, there are buckwheat varieties that provide almost the best protein quality. For instance, the bitter buckwheat variety contains 18 amino acids and has similar protein composition to eggs! Eggs are considered to have the highest protein quality.

Is buckwheat good for losing weight?

Although buckwheat has 335 calories per 100g, it’s good for weight loss. Most noteworthy, buckwheat flour keeps you full for a long time, as it’s high in protein and fiber. 100g contains nearly 13g of protein and 10g of fiber! Foods high in protein, fiber, and water are the most filling ones.[3]

Did you know that boiled potatoes are the most filling food? They can help you lose weight, if you don’t add fatty creams and vegetable oils. More here.

Moreover, fiber in buckwheat keeps your stomach full and delay the digestion process. So, you feel less hunger and consume fewer total calories throughout the day. Additionally, the recommended daily intake of fiber is approximately 28g of fiber per a 2000 calorie diet. Consuming at least 28g of fiber a day has been linked to reduced risk of obesity.

Furthermore, other excellent foods high in fiber and low in calories are popcorn and cabbage. Eat them regularly, if you want to lose weight without being hungry!

Can I eat buckwheat bread without gaining weight?

Certainly, bread which contains buckwheat flour is good for losing weight. Even 2-3 slices of bread daily won’t make you fat.

Moreover, bread with buckwheat flour has a moderate glycemic load of 10-13.[4] 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.

On the contrary, try to avoid consuming foods high in carbs, such as bread, along with foods high in fat, such as tahini, butter, hazelnut spread, or vegetable oils.

For instance, just a tbsp of any vegetable oil contains 120 calories! You should avoid all calorie-dense foods, if you want to lose weight.

Whenever we eat a high-carb food, along with a high-fat food the body stores carbs as glycogen in muscles, for instant energy supply. On the other hand, the body stores most of the dietary fat as belly fat.

Therefore, whole-cereal bread won’t make you fat. Butter and fatty spreads will.

Is buckwheat flour healthier than wheat or barley flour?

As a rule of thumb, always prefer whole cereals. The bran is the part of the seed that contains most nutrients. Whole buckwheat, wheat, and barley flours are good for you.

flour 100g
flour 100g
flour 100g
protein (g)12,69,610,5
fat (g)3,11,91,6
carbs (g)70,674,574,5
fiber (g)1013,110,1
iron (mg)4,063,72,68
magnesium (mg)25111796
phosphorus (mg)337323296
potassium (mg)577394309
zinc (mg)3,122,962
copper (mg)0,50,470,3
selenium (mcg)5,712,737,7
Nutrition data buckwheat vs wheat barley flour.

Also, you should prefer multigrain breads and bakery products. Buckwheat, wheat, and barley have different amino profiles. Combine different foods for consuming the most quality protein. Furthermore, both buckwheat and barley are complete protein. They both contain all 9 essential amino acids, helping to maintain lean body mass!

Is buckwheat healthier than rice?

Certainly, buckwheat is a healthier option than rice. It contains almost 100% more protein, fiber, iron, magnesium, and copper! Moreover, buckwheat is a complete protein, as it contains all 9 essential amino acids. On the contrary, rice lacks some essential amino acids. Therefore, we should combine it with other protein-rich food, such as lentils, in order, to consume a high-quality protein.

flour 100g
brown rice
flour 100g
protein (g)12,67,23
fat (g)3,12,8
carbs (g)70,676,5
fiber (g)104,6
iron (mg)4,062
magnesium (mg)251112
phosphorus (mg)337337
potassium (mg)577289
zinc (mg)3,122,45
copper (mg)0,50,23
buckwheat vs rice flour.