Let’s discuss the true power of buckwheat (kuttu) - a nutrient-packed whole grain that has quickly become a superfood sensation. From boosting heart health to diabetes management, learn more about its many benefits and how it can positively impact your overall health.

Buckwheat, a revered crop of ancient Asia, flourishes in the hill regions of India such as Jammu and Kashmir, Uttarakhand and Himachal Pradesh. It has been used in Indian cooking as a flour called ‘Kuttu’, and this plant's soft leaves are also ground to make an accompanying chutney. Despite its name, buckwheat is not related to wheat and is actually gluten-free. Although this grain's production has decreased in recent years, it's slowly but surely made its way back onto our plates. This isn't surprising, given all the benefits that this grain provides – from cholesterol management to regulating blood sugar. Read on to learn more about buckwheat health benefits and how you can start incorporating this super grain into your diet.

Per 100g of Buckwheat (Kuttu) Nutrition

The health benefits of buckwheat are incredible, owing to its impressive nutritional profile. It is packed with protein, with a balanced profile of amino acids like lysine, arginine, and aspartic acid. It is also rich in vitamins and minerals like calcium, phosphorus, iron, manganese, magnesium, potassium, selenium, copper, and zinc. Amongst these impressive buckwheat nutrients is rutin, a powerful antioxidant compound that is extremely useful in preventing cardiovascular problems.

Listed below is the buckwheat nutritional profile per 100g of consumption:

Nutrient Amount/100g
Energy 343 kcal
Carbohydrate 71.5g
Protein 13.3g
Fat 3.4g
Fiber 10g

The next sections outline the numerous buckwheat health benefits as well as delicious recipes you can follow with ease.

Health Benefits of Buckwheat

Here are the main benefits of buckwheat that offers more than just nourishment:

1. Cholesterol Management:

Research suggests that people who consume buckwheat experience lowered levels of cholesterol and triglycerides. This is because buckwheat can:

  • Reduce the absorption of cholesterol by the intestines
  • Increase the amount of cholesterol removed from the body

2. Antihypertensive Effects:

Buckwheat possesses impressive concentrations of rutin, polyphenols, and antioxidants, which have been found to have antihypertensive properties of lowering blood pressure. These components target the renin-angiotensin system, our body's natural means of regulating blood pressure, which is often compromised in individuals with high blood pressure. Moreover, buckwheat sprouts are particularly beneficial as they contain elevated levels of polyphenols, making them an even more potent option for blood pressure regulation.

3. Blood Sugar Management:

Buckwheat benefits people with diabetes, and can help them better manage the condition. Why? Known for its high dietary fiber content, this grain boasts a low glycemic index (55), causing a slow and steady release of sugar into the bloodstream. The compounds rutin and quercetin found in buckwheat exhibit a powerful ability to enhance insulin sensitivity by boosting the production of liver enzymes important for sugar regulation.

4. Antioxidant effect:

The flavonoids like rutin, quercetin, and isovitexin as well as phenolic compounds give buckwheat its antioxidant properties. These antioxidants are able to decrease stress in the body by scavenging and neutralising the effects of harmful substances called ‘reactive oxygen species’ which causes ageing of the body and brain.

5. Hepatoprotective effects:

Diabetes often hinders liver functioning, leading to liver toxicity and cell damage. However, research has discovered that flavonoids found in buckwheat provide substantial protection against such liver damage. They effectively shield cells from harmful damage that arises due to the production of reactive oxygen species caused by consistently high glucose levels. This makes it one of the most crucial buckwheat benefits for diabetes management.

Thus, buckwheat benefits the body in numerous ways. Given the impressive buckwheat nutritional profile and health benefits, incorporating this grain into your diets might be just what you need to boost your overall health.

How to Cook and Eat Buckwheat

Take advantage of the health benefits of buckwheat by preparing it in any of the following ways:

  • The classic way to cook this plant would be by boiling it with water or milk for 15-20 minutes and serving it like a porridge.
  • You can easily steam buckwheat by placing it in a basket for 20-25 minutes until fluffy. It is delicious after toasting on a pan or skillet for 10-15 minutes and having it as a crispy snack or addition to namkeens.
  • Another classic method would be to grind the buckwheat into flour. It is a great gluten-free option for those with celiac disease or wheat allergies.
  • The ground-up buckwheat flour also known as ‘kuttu’ can also be used to make rotis and many other incredible recipes, some of which are listed below.

Delicious Buckwheat Recipes

You can reap the benefits of buckwheat with any of the following recipes:

1. Buckwheat idli chaat:

Buckwheat idli is a nutritious and delicious breakfast loaded with fiber and protein, and is sure to become a family favourite.

2. Buckwheat paneer paratha:

Buckwheat paneer paratha is a healthier twist to the staple food made with wheat. This recipe also includes a protein-packed punch of paneer (cottage cheese).

3. Spinach buckwheat pasta:

This buckwheat pasta is sure to be a hit with the young ones at home. It’s also a great way to sneak in some veggies into their diet, especially for the picky eaters among them.

4. Buckwheat jowar waffle:

Make your weekends sweeter by trying this fun breakfast recipe made using buckwheat and jowar that gives you an impressive amount of fiber and protein.

5. Eggless buckwheat oats pancakes:

Treat yourself to nutritious and delicious pancakes by indulging in this fiber and protein-packed breakfast option.


Buckwheat (kuttu) has been a celebrated dietary staple for centuries, renowned for its nutritional value. Its versatility lends itself to an array of dishes, from tasty snacks to hearty porridges. As this delightful grain continues to evolve through modern cuisine, it’s important to recognise the major buckwheat health benefits that are often overlooked. So with these buckwheat nutrition facts under your belt, you can start reaping the reward of its benefits with every meal. Whether you are following a gluten-free diet or just trying something new in your kitchen, we highly recommend adding buckwheat (kuttu) in whatever way suits you best in controlled proportions as per your HCP’s advice.