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  • Jefferson Adams
    Jefferson Adams

    Is Buckwheat Safe for a Gluten-Free Diet?

    Reviewed and edited by a celiac disease expert.

    Buckwheat is a healthy, safe gluten-free option for people with celiac disease

    Is Buckwheat Safe for a Gluten-Free Diet? - Buckwheat is actually closely related to rhubarb. Photo: CC--Ervin Strauhmanis
    Caption: Buckwheat is actually closely related to rhubarb. Photo: CC--Ervin Strauhmanis

    Celiac.com 11/18/2017 - Just looking at its name, one might wonder if buckwheat is safe for people on a gluten-free diet.

    However, unlike its name, buckwheat does not naturally contain any wheat or gluten. As a result, buckwheat is considered safe for people with celiac disease on a gluten-free diet.

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    Turns out that buckwheat and wheat are from different, unrelated botanical families. As with quinoa, buckwheat is the seed of a flowering plant, as such it is not considered a grain or a cereal.

    Buckwheat is actually closely related to rhubarb. It is an excellent source of fiber and nutrients. A serving of cooked buckwheat groats, the small triangular seeds, offers 17 grams of dietary fiber and 22 grams of protein.

    Buckwheat is not only nutritious, but it contains rutin, a compound shown to strengthen capillary walls and improve circulation. As such, buckwheat, is also regarded as beneficial for people with type 2 diabetes and high blood pressure.

    As with grains, buckwheat can become contaminated with wheat during processing, transportation or if it is grown in fields also used to grow wheat.

    To make sure your buckwheat is gluten-free, it is important to find certified gluten-free buckwheat. Also, remember that some products labled as buckwheat may include wheat flour, so double check to make sure your product is labled gluten-free. Otherwise, buckwheat is a healthy, nutritious gluten-free alternative for people with celiac disease.



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  • About Me

    Jefferson Adams

    Jefferson Adams is Celiac.com's senior writer and Digital Content Director. He earned his B.A. and M.F.A. at Arizona State University. His articles, essays, poems, stories and book reviews have appeared in numerous magazines, journals, and websites, including North American Project, Antioch Review, Caliban, Mississippi Review, Slate, and more. He is the author of more than 2,500 articles on celiac disease. His university coursework includes studies in science, scientific methodology, biology, anatomy, physiology, medicine, logic, and advanced research. He previously devised health and medical content for Colgate, Dove, Pfizer, Sharecare, Walgreens, and more. Jefferson has spoken about celiac disease to the media, including an appearance on the KQED radio show Forum, and is the editor of numerous books, including "Cereal Killers" by Scott Adams and Ron Hoggan, Ed.D.

    >VIEW ALL ARTICLES BY JEFFERSON ADAMS

     


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