Buckwheat as a rice alternative

For those looking to switch up their daily white rice, a small brown seed known as buckwheat is increasingly being used in hot dishes. Classified among pseudo-cereals and used as a starch, buckwheat contains approximately 7 g of fiber and 12.9 g of protein per 100 g of raw buckwheat, according to Santé Magazine.

Origin and classification of buckwheat

Buckwheat, often nicknamed "black wheat," is imported from Siberia and has been cultivated in Europe since the Middle Ages. It belongs to the Polygonaceae family, like rhubarb or sorrel. Used as a gluten-free starch, buckwheat in its whole grain form can replace white rice in a hot dish while offering a hazelnut flavor and a different nutritional profile.

Nutritional benefits of buckwheat

According to Santé Magazine, 100 g of whole buckwheat provide nearly 13 g of protein and about 7 g of dietary fiber. The French National Agency for Food Safety (Anses) highlights the role of these nutrients: "Essential to the body, they play a structural role (at the muscular or skin level) but are also involved in many processes such as the immune response (antibodies), the transport of oxygen in the body (hemoglobin), or digestion (digestive enzymes)," recalls Anses.

Amino acid profile of buckwheat

According to Santé Magazine, buckwheat stands out for its amino acid profile and its content in a range of micronutrients, including magnesium, iron, and antioxidants. These properties contribute to its growing popularity as a health-conscious alternative to traditional grains.