What is Buckwheat? A Fruit Seed, Not a Grain!

Repeat after me: Buckwheat is a fruit seed, not a grain! One of the first cultivated crops in Asia, buckwheat is a dynamic ingredient used in dishes around the world, enriching our diets AND soil health.

Lil Bucks uses sprouted buckwheat groats ("groats" AKA seeds) as the crunchy base for all our products. I got the idea for the brand while living in Australia, after enjoying a “life-changing” acai bowl, where the cafe used sprouted buckwheat seeds essentially as a gluten-free granola replacement. I fell in love with the CRUNCH and how energized and satisfied I felt after eating it, and started buying a one-pound bag per week to use as a topper on smoothies, oatmeal, yogurt etc.

When I moved back to the USA to launch the brand in Chicago in 2018, the two reactions I'd usually get are:

1) “What is buckwheat?” (the most common question)

2) “OMG. I GREW UP ON BUCKWHEAT but have never seen it like this!!” (Chicago has a huge Ukrainian population, and kasha, essentially a porridge made from buckwheat, is a core staple in Ukrainian culture)

In the USA, the most common way we see buckwheat groats used is in baked goods, using the buckwheat flour. I think the only way I experienced it before Australia was some really dense, overly healthy-tasting buckwheat pancakes back in the day. But buckwheat is so much more than that.

Buckwheat Basics: A Gluten-Free Fruit Seed and Nutrient Powerhouse

Buckwheat is a versatile fruit seed celebrated for its impressive nutritional profile and ecological benefits, positioning itself as an essential player in modern agriculture. It comes from a beautiful buckwheat flour that blooms in just ~6 weeks after growing.

Because buckwheat is not a grain, buckwheat is naturally gluten-free and paleo. But it looks and tastes like a cereal—buckwheat is sometimes referred to as a “pseudocereal”—so it can take on similar uses and flavors as oats or quinoa.

This small but mighty seed is packed with essential nutrients:

• Complete amino acid plant-based protein protein (6g per serving)
• Source of prebiotic dietary fiber (5g per serving)
• Strong source of heart-healthy antioxidants like Rutin
• High in magnesium (25% of daily value!), which contributes to healthy heart rhythm and muscle function
• Low glycemic, helps stabilize blood sugar levels (buckwheat flour or groats are generally a great option for those with diabetes)

When I wanted to start this company, I of course wanted to go organic to preserve all the great health benefits, so I called up organic Midwest farmers thinking that's how food brands got their ingredients (turns out, it's a lot more complicated than that, but more on that in another post). This is when I learned about the myriad of buckwheat soil benefits for an organic farm—essentially acting like an organic fertilizer and soil nurturer, organic and regenerative farmers LOVE buckwheat and want to grow more of it.

At the time, there wasn't a huge market for buckwheat in the USA, so it became my mission to create a market so these American farmers would have an economic incentive to include buckwheat in their crop rotations to improve their soil health, and then we can get buckwheat closer to home! (We now source from Minnesota, Wisconsin, Idaho, and Montana).

The addictive crunch of buckwheat groats, plus the insane nutrition benefits of this little "pseudocereal," plus the sustainability benefits for American farms—it's a knock out of the park.

The Origins of Buckwheat

Buckwheat has been used for human nutrition since PREHISTORIC TIMES, with origins in Central Asia, specifically the eastern Tibetan plateau and the nearby Yunnan province of China (Science Direct). It's a resilient crop that grows well in temperate climates and even some poor soil, and plays a vital role in traditional agricultural practices.

One of my favorite examples of buckwheat being cultivated and honored for centuries is in the Ha Giang region of Vietnam. This is a remote mountainous region in the northern part of Vietnam bordering China, that is home to over 20 ethnic groups that have preserved their language, customs and traditional practices for centuries.

One of those beautiful traditions is growing buckwheat, with endless hills of pink buckwheat flowers blooming around November every year in the Vietnam mountains. Every year they host a buckwheat festival, with art, performance, crafts and food honoring buckwheat (including buckwheat pancakes, porridge, noodles, cakes, even wine). My dream to visit!

One of their legends regarding buckwheat flowers being a “nutrition savior for the villagers”:

“As legend has it, rice and corn fairies first planted the buckwheat seeds in a far-off, mountain creek for their own personal pleasure. But a time came when the rice and corn fields went barren and the people of the region were facing famine. To save themselves, the villagers split up, going separate ways in search of food and nourishment. One day, an intoxicating scent was picked up by the scouts. Literally following their noses, they came upon a mountain creek and a vast swath of white-pink blooms—blossoms of hope.” (Source: Vietnam Travel)

Buckwheat made its way from Asia up to Russia, and then spread to Europe in the 14th century, and then gradually spread throughout the continent. Buckwheat made its way to North America in the 17th century, and today is mostly grown in China, Russia, and Ukraine. United States production is climbing up though, especially with current world events (writing this as of 2024).

The WORLD is pretty on board with buckwheat, with its variety of applications and health benefits. IMHO it's the unsung hero of the plant world… whatever the word “superfood” means, buckwheat certainly is one.

“What is buckwheat?” might have a different meaning around the world…

Buckwheat's versatility transcends borders; this is one of my favorite things to talk about. Buckwheat plays an essential role in the culinary traditions of countries like Japan, Ukraine, Russia, and China, and even France, Italy, Korea, and Vietnam… THE LIST GOES ON. Lil Bucks uses the sprouted buckwheat groat as a crunchy ingredient in our products, but we are certainly not the only ones getting creative with buckwheat!

From using the buckwheat flour to make noodles or galettes or breads or cakes, to using buckwheat groats to make kasha or granola or snacks or salad toppers… there's beautiful examples of how my favorite humble fruit seed infuses each dish with its distinct, nutty flavor and is celebrated for its nutritional value.

These cultural expressions showcase buckwheat's universal appeal, transcending regional boundaries and illustrating the interconnectedness of global culinary and agricultural practices. 🤗

Soba noodles in Japan, and Memil Guksu in Korea

Buckwheat's use in Japan dates back centuries, celebrated for its health-boosting properties and adaptability in various dishes. The soba noodle IS a buckwheat noodle made from buckwheat flour, and is a staple in Japanese dishes.

In Korean culture, soba noodles are known as “memil guksu.” These noodles are made from buckwheat flour, similar to their Japanese counterpart, and are cherished for their earthy flavor and chewy texture. Memil guksu is often enjoyed in a variety of dishes, both hot and cold, and is especially popular during the warmer months for its refreshing qualities

One popular Korean dish featuring these noodles is "naengmyeon", a cold noodle dish that combines memil guksu with a tangy, chilled broth, often garnished with sliced cucumbers, boiled eggs, and sometimes slices of beef. This dish is a testament to the versatility and cultural significance of buckwheat in Korean cuisine, highlighting its role in creating nourishing and delicious meals.

Buckwheat tea in Japan, Korea and China

Japan also enjoys buckwheat tea, also known as “soba-cha” in Japan (or “memil-cha” in Korea), is a delightful beverage made from roasted buckwheat seeds. This tea is celebrated not only for its unique, nutty flavor but also for its numerous health benefits.

Buckwheat tea is also enjoyed in China, called "kuqiao cha", is often made using tartary buckwheat, which is slightly different from the common buckwheat used in other regions. Tartary buckwheat is known for its higher rutin content, an antioxidant that supports cardiovascular health and has anti-inflammatory properties.

Kasha in Ukraine and Russia

Kasha, a beloved staple in both Ukrainian and Russian cuisines. I haven't met a person from Ukraine or Russia who didn't grow up on buckwheat. In Ukraine, kasha is often prepared with buckwheat groats, creating a hearty and nutritious dish that is deeply ingrained in the country's culinary traditions. It is typically served as a side dish or a main course, enhanced with ingredients like mushrooms, onions, or even meats, offering a comforting and satisfying meal.

Similarly, in Russia, buckwheat kasha holds a cherished place at the dining table, celebrated for its simplicity and nourishing qualities. It is commonly enjoyed as a breakfast porridge or as an accompaniment to various dishes, reflecting the versatility and adaptability of buckwheat.

Buckwheat's nutty notes are integral to Eastern European classics Russian blini and Polish kasza.

Galettes (Savory Crepe) in France

In France, particularly in the Brittany region, buckwheat is celebrated for its role in creating the iconic galettes, "galettes de sarrasin", a type of savory crepe that has become a culinary emblem of the area. These galettes are made from buckwheat flour, which imparts a distinct, nutty flavor and a delightful texture that sets them apart from traditional wheat-based crepes. In Brittany, the use of locally grown buckwheat is not just a preference but a cherished tradition, reflecting the region's commitment to preserving its agricultural heritage and supporting local farmers. This dedication ensures that the galettes maintain their authentic taste and quality, deeply rooted in the Breton culture. Typically filled with ingredients like ham, cheese, and eggs, or even seafood, these galettes offer a versatile and satisfying meal that captures the essence of Brittany's culinary identity. You'll likely see these on the menu at a French cafe in the USA!

Cakes in Italy!

I was actually hiking in the Dolomites in Northern Italy a couple years ago, and was at a little rifugio for lunch (huts up in the mountains offering food and a place to stay). And I saw a cake labeled "torta di grano saraceno." Saraceno… somehow jogged some knowledge deep in my Italian blood (I don't know Italian but I am part Italian) that this was buckwheat… and it is!

In the Northern part of Italy, in regions such as Trentino-Alto Adige, buckwheat is a cherished ingredient in traditional cakes. This cake is often paired with rich fillings like jam or nuts, highlighting the nutty and earthy qualities of buckwheat, offering a distinct departure from conventional wheat-based desserts.

Buckwheat Pasta in Italy!

In the Lombardy region of Italy, buckwheat is used to make a traditional pasta known as "pizzoccheri." This hearty pasta is a staple of Valtellina, a mountainous area where buckwheat thrives due to its resilience in cooler climates. Pizzoccheri is typically made by combining buckwheat flour with a small amount of wheat flour to create thick, flat noodles. These noodles are then cooked with ingredients like potatoes, cabbage, and rich local cheeses, such as Bitto or Valtellina Casera, creating a comforting and nourishing dish that is perfect for the colder months.

The history of buckwheat pasta in Italy is deeply intertwined with the agricultural practices of the regions where it is grown. Buckwheat was introduced to Europe from Asia in the Middle Ages and quickly became a valuable crop in areas with challenging growing conditions. Its adaptability and nutritional benefits made it a popular choice for communities in the Alps and other mountainous regions. The tradition of making buckwheat pasta like pizzoccheri reflects the ingenuity of these communities in utilizing local resources to create delicious and sustaining meals.

Buckwheat Pancakes and Breads in the USA

In the USA, buckwheat was introduced by European settlers who recognized its adaptability to various climates and its ability to thrive in poor soil conditions. Buckwheat quickly became a valuable crop for American farmers, particularly in the northeastern states, where it was grown extensively for both human consumption and as animal feed. Its rapid growth cycle and minimal need for fertilizers made it an attractive option for early American agriculture. The Northeast, particularly the Fingerlakes region of New York, grows the most buckwheat in the USA, but we're growing the Midwest and West buckwheat supply chains, with awesome regenerative farmers in Wisconsin, Minnesota, Montana, and Idaho!

Does buckwheat have to be cooked?

All of these uses of buckwheat around the world require that buckwheat be cooked. Buckwheat has to be cooked or sprouted for humans to absorb the nutrients, so what's so innovative about sprouting and dehydrating the buckwheat seeds, is that we can use the buckwheat groats, ready-to-eat, in its addictively CRUNCHY form! There's tons of cooking tips out there for incorporating buckwheat in a variety of dishes, and we love to see it, while bringing the love and excitement of the crunchy buckwheat groat to snack and breakfast items for use in every pantry in America (I hope 😊).

Is buckwheat healthier than oats?

While oats have long held a cherished place in pantries worldwide, buckwheat emerges as an exceptional alternative, boasting remarkable health benefits and nutritional virtues that are turning heads.

Both oats and buckwheat are nutrient powerhouses. But notably, buckwheat is packed with high-quality proteins and essential amino acids, making it an excellent choice for plant-based diets.

Additionally, it offers a rich array of antioxidants, which are known to support heart health and bolster the immune system.

For those seeking a gluten-free option, buckwheat stands out as it naturally lacks gluten, unlike oats which require special processing to achieve gluten-free certification.

Buckwheat's Role in Sustainable Farming

Buckwheat offers a remarkable contribution to the agricultural landscape by enriching the soil and boosting biodiversity, thus laying the groundwork for sustainability.

Farmers reap the benefits through enhanced soil health and improved crop rotation.

This nutrient-rich plant not only attracts beneficial insects but also reduces the spread of weeds, acting as a natural form of pest control. Furthermore, it nurtures soil health by minimizing erosion, preserving moisture, and boosting nutrient cycling.

Our dedicated cultivation efforts across Minnesota, Wisconsin, Idaho, and Montana serve as a testament to buckwheat’s transformative power. By integrating it as a key crop, farmers unlock not just the promise of a more resilient agricultural future but also a proactive approach that leverages innovative farming techniques and ecological intelligence. This creates a "win-win" where sustainability and productivity go hand in hand, underscoring a visionary shift towards more conscientious farming practices.

Okay, so why is it called “buck-WHEAT"?

By now I hope you have a really full understanding of buckwheat, for those who want to nerd out on buckwheat just as much as I do. 🤓

But the final question that may be burning beyond “what is buckwheat”, is….why is this fruit seed called buck-WHEAT? Fair enough.

The origin of the name “buckwheat” is rooted in its appearance and historical context. The term "buckwheat" is derived from the Middle Dutch word "boecweite," which translates to "beech wheat." This nomenclature was inspired by the triangular shape of buckwheat seeds, which resemble the seeds of the beech tree, and its use as a grain-like food source similar to wheat.

Despite its name, buckwheat belongs to the Polygonaceae family, making it more closely related to rhubarb and sorrel (and strawberries!) than to true grains. Its classification as a pseudocereal stems from its use in cooking and baking, where it serves similar purposes to cereal grains. The historical naming reflects the practical approach of early European settlers and farmers who valued buckwheat for its grain-like qualities, despite its botanical differences.

Buckwheat is clearly a cherished ingredient worldwide, and we're so honored to continue bringing exciting new ways to incorporate buckwheat into your diet. Please share your favorite uses with us on social @lovelilbucks 🤗