Is buckwheat gluten-free? Sure! However whereas it’s a naturally gluten-free meals, there are some points that you must look out for if you happen to’re delicate to gluten. Included is a listing of labeled and licensed gluten-free buckwheat merchandise.

What’s buckwheat?

Buckwheat is usually confused for a cereal or a wheat grain, but it surely’s not a real grain. It’s a flowering plant cultivated for its grain-like seeds which might be small, triangular and darkish brown in shade.

It’s associated to sorrel, knotweed, and rhubarb and is usually generally known as a pseudo-grain as a result of the seeds are sometimes used the identical as grains. It may be cooked and eaten like rice or different grains or used to make flour. It has a nutty taste with a barely crunchy style.

So, regardless that wheat is in its identify, buckwheat isn’t a kind of wheat. It’s naturally gluten-free, making it appropriate for these with gluten intolerance or celiac illness.

Mild vs. darkish buckwheat

There are two kinds of buckwheat flour: mild and darkish. This may be complicated as most manufacturers don’t label their merchandise as mild or darkish. You simply have to take a look at the flour and resolve for your self.

Mild buckwheat flour

Mild buckwheat is created from hulled buckwheat, which signifies that the husks have been eliminated. That is the kind of flour I exploit in baking, however I ought to say that I don’t just like the style of buckwheat. I solely use it for chocolaty sweets.

I exploit it in my Gluten-free Brownies, and the style and texture is indistinguishable from the wheat flour model. The identical is true of my Kladdkaka (sticky Swedish chocolate cake).

In some chocolate recipes, although, it provides a bizarre floral style.

It’s additionally nice for baking bread! I normally use it together with 2-3 different kinds of flour, leading to no buckwheat taste.

Yesterday, my son’s lecturers requested what sort of flour they may use to make the cake base in these Snowman Cupcakes in order that my son may assist bake with them. I solely use King Arthur Flour Gluten-free Measure for Measure Flour in that recipe, but it surely’s fairly costly to have it despatched over right here to Germany.

I assumed it’d be helpful if I may use a home made combine in that, because it’s my go-to cake recipe, so I attempted one calling for mild buckwheat flour and three different flours.

I don’t know why I even proceeded with the cake recipe. The flour combine already smelled unhealthy, however I assumed the orange extract would possibly cowl up the buckwheat taste, a minimum of a bit. It didn’t!

It was essentially the most disgusting factor I’ve ever baked. And it didn’t rise in any respect, both.

Please don’t simply sub in buckwheat right into a non-chocolate recipe! Except you really need that earthy (ehem, grime) taste. And probably a horrible texture.

It’s actually greatest to discover a recipe that already requires buckwheat. Within the cookies I labored on final week, I had to make use of 1 cup of buckwheat as an alternative of 1 2/3 cups of wheat flour. That’s fairly wild.

Particularly contemplating that it’s a direct sub in some recipes like brownies.

Darkish buckwheat flour

The husks are what provides darkish buckwheat its darkish speckles, its extra intense taste, and barely coarser texture. So, if you need extra buckwheat taste, it is best to use darkish buckwheat flour.

Right here’s a photograph I took with my cellphone. I couldn’t get a close-up, however hopefully, you possibly can see that there’s an enormous distinction in shade.

Fiber

I assumed that trying on the fiber quantities can be a straightforward option to resolve whether or not buckwheat is mild or darkish. With most manufacturers, you possibly can see what the flour seems to be like by trying on the bag. With some, like Anthony’s, you possibly can’t really see the flour within the packaging.

However one thing bizarre is occurring with the dietary labels.

• Bob’s Purple Mill (darkish) – 9 grams fiber per 30 grams of flour
• Arrowhead Mills (darkish) – 3 grams per 30 grams
• Meals to Stay (darkish) – 3 grams per 28 grams
• Meals to Stay (mild) – 3 grams per 28 grams
• Anthony’s (mild) – lower than 1 gram per 30 grams

I don’t perceive how each merchandise from Meals to Stay have the identical quantity of fiber. I additionally don’t perceive how Bob’s has SO rather more fiber, however that quantity makes extra sense than the opposite values given for darkish buckwheat. Have a look at that picture above of the husks.

That appears like a ton of fiber to me.

Maybe some firms use a mixture of hulled buckwheat and unhulled buckwheat? I began scripting this submit in 2020 and received so confused and overwhelmed with this level that I simply gave up on ending it.

However I simply posted these Gluten-free Chocolate Gingerbread Cookies, which use buckwheat, so I assumed I must lastly end this submit.

Anyway. I wrote a few of the firms again in 2020 to ask in regards to the fiber content material and didn’t get any solutions that may clarify it.

In conclusion, you possibly can’t take a look at the fiber content material to find out whether or not or not a product is mild or darkish buckwheat.

Cross-contact

Since buckwheat is of course gluten-free, you would possibly assume that any model will do. And for some gluten-sensitive folks, that may be true.

However if you happen to’re extraordinarily delicate to gluten and/or have celiac illness, it is best to in all probability take cross-contact into consideration.

Though buckwheat is gluten-free, it’s typically manufactured and packaged in a facility that produces gluten-containing merchandise. Or it may even be processed utilizing the identical tools as gluten merchandise.

And the issue with that’s that that tools could or might not be cleaned after they swap from a gluten-containing product to a gluten-free product. This, together with many different issues, may probably result in cross-contact.

In order that’s why some firms go to the difficulty of testing their merchandise for gluten.

Distinction between licensed and labeled gluten-free

If you happen to’re delicate to gluten, you would possibly be tremendous with buckwheat that’s not labeled as gluten-free. However if you happen to’re very delicate to gluten, you’ll wish to purchase buckwheat that’s labelled as gluten-free, and also you would possibly take into account getting licensed gluten-free buckwheat.

For merchandise to legally be labeled gluten-free within the US, they have to first meet the necessities of the FDA of containing lower than 20 elements per million (20 ppm) of gluten, which is a degree that’s protected for most individuals with celiac (supply).

Some firms go a step additional by hiring an outdoor company to check their merchandise. These businesses have extra stringent necessities than the FDA, so if you happen to discover that you simply’re reacting to meals labeled as gluten-free, search for merchandise with one of many following six seals.

Totally different certification organizations have completely different testing requirements. Whereas the FDA requires product to check underneath 20 ppm, the six certification packages require merchandise to be anyplace from underneath 5 ppm to underneath 20 ppm.

• Nationwide Celiac Affiliation – 5 ppm
• GFCO – 10 ppm
• Kitchens with Confidence by MenuTrinfo – 10 ppm
• Scientific Certification Methods – 10 ppm
• The Nationwide Sanitation Basis – 15 ppm
• Past Celiac Gluten Free Certification Program – 20 ppm

Be aware that any firm can write “gluten-free” within the product description on their web site, Amazon, and so on. There’s a distinction between one thing being naturally gluten-free and being examined and labelled as gluten-free.

If one thing is of course gluten-free, why not get the gluten-free certification? Similar to getting natural certification, it’s fairly expensive to develop into gluten-free licensed. After which firms need to pay that charge yearly, so maybe that’s why some firms don’t go the additional mile.

Corporations which might be in a devoted facility additionally would possibly really feel prefer it’s not wanted as there actually shouldn’t be any gluten floating round. But it surely’s tough to know in what sort of facility a product is produced in!

Some firms are very upfront about it. Guittard’s Allergen Coverage PDF from October 2023 is tremendous particular and useful (if you wish to purchase chocolate – not for buckwheat!).

It breaks down every product and tells you what’s not protected for folks with any of the highest 9 allergens and even provides causes, corresponding to “Made on tools additionally used to make milk chocolate” or “Made in a segregated processing space that doesn’t comprise any of the 9 main allergens.”

Such a doc is uncommon, although. If you happen to buy groceries, it’s in all probability best to search for one of many licensed gluten-free seals.

Gluten-Free Buckwheat Manufacturers

As an Amazon Affiliate, I earn from qualifying purchases. For more information, see my disclosure.

The data beneath is true for the US as of December 2023, however can all the time change. All the time test the packages to ensure they’re nonetheless labeled as gluten-free or licensed gluten-free if that’s essential to you!

1. Arrowhead Mills buckwheat flour

Their darkish buckwheat flour is licensed gluten-free and natural.

2. Anthony’s buckwheat flour

This mild buckwheat flour is labeled as gluten-free and natural. On the package deal, it says, “Batch examined and verified gluten-free.”

Verified gluten-free doesn’t imply licensed gluten-free. On the Anthony’s FAQ, they state that they check each batch of each gluten-free merchandise they produce to make sure that it’s underneath 20 ppm.

3. Pocono Merchandise

Pocono affords many alternative buckwheat merchandise. Though this firm additionally manufactures wheat, its buckwheat merchandise are ready on a devoted line, which is barely used for buckwheat.

Additionally they don’t course of any tree nuts, eggs, or peanuts at that facility, so it’s additional allergy-friendly.

They’ve pancake combine, buckwheat flour, cream of buckwheat, kasha (roasted buckwheat groats) and complete buckwheat groats. You possibly can see all of them right here.

Their flour, and all their different buckwheat merchandise, are labeled as gluten-free and are examined to be underneath 10 ppm gluten.

They write extensively about their testing course of of their FAQs.

By the best way, it doesn’t say on the flour product web page if it’s mild or darkish buckwheat flour, however trying on the picture, it’s mild.

4. Massive Inexperienced Natural Meals buckwheat flour

Their buckwheat flour was the most affordable I noticed on Amazon (till I observed the transport value, which makes it fairly costly), however I may hardly discover any information about it. On an previous itemizing, I discovered somebody saying it’s mild buckwheat and produced in China.

Their FAQ states that their merchandise are produced in a devoted gluten-free facility, so we a minimum of we all know it’s gluten-free.

5. Bob’s Purple Mill buckwheat groats

Bob’s Purple Mill is well-known and trusted for manufacturing high-quality gluten-free merchandise. Additionally they produce gluten-containing merchandise, however no want to fret.

Based on Bob’s Purple Mill, they’ve a devoted and completely separate gluten-free facility to make sure that their gluten-free merchandise are certainly gluten-free. Solely gluten-free merchandise are milled, blended, and packaged in that facility and its equipment isn’t uncovered to non-gluten-free merchandise.

Additionally they, “Take a look at each incoming supply of product utilizing the enzyme-linked immunosorbent assay (ELISA) check – making certain that each product is lower than 20 ppm of gluten. Product acquired on the mill is examined upon arrival after which positioned on maintain till outcomes are given. After we obtain confirmed outcomes that the product assessments beneath 20 ppm it’s, solely then, accepted into our devoted gluten-free facility. Along with testing upon arrival, we check product throughout processing and after processing, holding every time till outcomes are given.”

In order that’s good. However warning, warning, warning!

Bob’s Purple Mill Natural Buckwheat Flour is NOT processed of their gluten-free facility and never thought of certainly one of their gluten-free merchandise. They’re type sufficient to level this out within the product description on their homepage (which isn’t ordinary – you don’t normally have firms saying, “Hey! This isn’t gluten-free!”)

Solely the buckwheat groats (and the Natural Creamy Buckwheat Sizzling Cereal, which is simply chopped up buckwheat groats) are gluten-free. Once you search Amazon for “gluten-free buckwheat flour,” Bob’s buckwheat flour is the third consequence, however once more, it’s not gluten-free. That’s simply Amazon deciding it needs to be the third consequence.

Be careful for

Meals to Stay has darkish and mild buckwheat flour, but it surely says on the baggage that it’s produced in a facility that additionally processes tree nuts and wheat.

That is seemingly the case for a lot of manufacturers, even when they don’t name that out on the baggage.

These two product pictures are a very good instance of sunshine vs. darkish buckwheat, by the best way. You’ll need to click on on them to check. I’m not allowed to make use of product pictures I didn’t take myself or I’d embrace them on this submit.

Additionally be careful for

Japanese soba noodles, typically served in soups, are made with buckwheat. Nevertheless, you ought to be cautious as in addition they typically comprise wheat.

Buckwheat pancake or crepe mixes additionally typically comprise wheat (together with the one from Bob’s Purple Mill), in order all the time, test the package deal of something you purchase.

Well being Advantages of Buckwheat

• Boosts coronary heart well being – since buckwheat incorporates sufficient quantities of fiber and niacin, it performs a serious position in selling coronary heart well being. It’s also as nutritious as different complete grains, which makes it an ideal various for people who find themselves allergic to different grains.
• Improves digestion – buckwheat is a high-fiber cereal. Dietary fiber is a type of plant-based carb that the human physique can’t break down. Consequently, it aids within the correct digestion of meals and the motion of meals by way of the digestive system.
• Helps in sustaining a wholesome weight – buckwheat is a good instance of wonderful weight-loss meals. It is because it helps domesticate the satiety feeling which refers back to the sensation of being glad. Meals that induce satiety can assist folks keep away from starvation for longer intervals and scale back the general variety of energy they devour in a day.
• Excessive in protein – buckwheat is a high-protein grain. Usually, high-protein meals are essential for weight administration since they supply extra satiety with few energy. Subsequently, incorporating buckwheat right into a nutritious diet could improve satiety and assist in weight reduction.

So! Why not strive incorporating some buckwheat into your food plan? Not solely will you take pleasure in some scrumptious recipes, however you’ll even be nourishing your physique with very important vitamins.

Along with the recipes I linked to above, this Mint Chocolate Tart has an ideal buckwheat flour possibility for the crust and can be nice for Christmas.

If you happen to’ve made it this far, thanks for studying! 🙂