Buckwheat vs. Wheat – How Different Are They?

Calories

Wheat provides 40 calories more than buckwheat per 100g serving. A 100g of wheat provides 132 calories, while buckwheat provides 92. 

Carbohydrates

Carbs are the main source of calories in grains. Wheat is 6g richer in net carbs and 1.6g richer in dietary fiber.

A 100g of cooked wheat contains 27.6g of carbs, 23.3g (84%) of which are net carbs, and 4.3g (16%) is dietary fiber.

A 100g of cooked buckwheat contains 19.94g of carbs, 17.24g (86%) of which are net carbs, and 2.7g (14%) is dietary fiber.

Protein

Wheat is a richer source of proteins and nearly all essential amino acids than buckwheat, except for lysine. Cooked wheat contains 5.71g of proteins, whereas cooked buckwheat contains 3.38g.

Fats

Cooked buckwheat and wheat are very low in fats, containing 0.83g and 0.62g of fats, respectively.

The grains are naturally absent in cholesterol and trans fats.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Increased buckwheat intake may reduce cardiovascular disease risk markers, as well as glucose, total cholesterol, and triglyceride levels (6).

Buckwheat is rich in flavonoids, which, among other beneficial effects on health, are known to reduce cardiovascular risk (the risk of fatal and nonfatal myocardial infarction, stroke, and overall cardiovascular mortality) (7).

Research on neonatal rats has shown that rutin, a flavonoid found in buckwheat, can inhibit angiotensin II-induced hypertrophy of myocardial cells (8).

Buckwheat seed consumption may also prevent hypertension (9, 10).

Intake of whole grains has been inversely associated with the risks of cardiovascular disease, coronary heart disease, hypertension, and all-cause mortality rates (11, 12, 13).

Diabetes

Research on mice has shown that rutin has therapeutic effects on reducing blood sugar and cholesterol levels in type 2 diabetic mice. It has been shown to have specific protective effects on mice's spleen and liver as well (14, 15). Rutin content in Tartary buckwheat is much higher when compared to common buckwheat.

Higher consumption of whole grains, such as whole-wheat bread, cereals, wheat germ, and bran, but not refined grains, is associated with a reduced risk of developing type 2 diabetes (16, 17).

Insoluble fiber has protective effects against type 2 diabetes, and the potential mechanisms leading to these effects may be improved glucose tolerance, reduced inflammation, and improved immune response (18).

Digestive Health

Buckwheat and buckwheat-enriched products contain flavonoids (bioactive compounds) that exert an anti-inflammatory effect on the colon cells. A study on this topic suggests that buckwheat consumption may benefit inflammatory bowel diseases: ulcerative colitis and Crohn's disease; however, increased buckwheat intake is also not suggested, as it’s rich in dietary fiber and may worsen diarrhea (19).

Resistant starch in Tartary and common buckwheat may beneficially affect gut microbiota and increase SCFAs (short-chain fatty acids) synthesis (20, 21). Prebiotics in whole-grain wheat may have similar effects on gut microbiota: stimulate the growth of Bifidobacteria and Lactobacilli (22, 23).

Dietary fiber from wheat bran increases stool bulk and the frequency of bowel movements and softens it, making it easier to pass; thus, it can be used to treat constipation and uncomplicated diverticular disease. However, bran is only partially effective in those with chronic constipation (24, 25, 26).

Liver Health

By improving lipid metabolism, common buckwheat may lower blood cholesterol levels and decrease the risk of fatty liver disease (27).

Khorasan wheat and its ethanolic extract may also improve lipid metabolism and insulin resistance in fatty liver disease (28, 29).

Cancer

The anticarcinogenic activity of buckwheat is due to its antioxidant activity and the inhibition of cancer cell growth. Results of studies have indicated that Tartary buckwheat bran shows antitumor activity for human breast cancer cells (30). Buckwheat shows anti-tumoral activity on liver cancer cells as well (31).

Increased intake of dietary fiber, specifically cereal fiber and whole grains, is associated with a reduced risk of colorectal cancer (32).

Reduced risk of stomach, esophageal, and breast cancers is associated with the consumption of whole grains (33, 34).

The Risks Of Gluten

Gluten is a group of proteins in cereal grains and products made from these grains. Consumption of wheat should be avoided for people with gluten-related disorders such as Coeliac disease, gluten intolerance, dermatitis herpetiformis, and gluten ataxia, as it will likely trigger the symptoms of the disease (35).

Several studies recommend a low-gluten or gluten-free diet for people with Hashimoto’s thyroiditis, suggesting it may slow down the progression of the disease; however, other studies find no associations between the diet and Hashimoto’s disease (36, 37, 38, 39).

Buckwheat does not contain gluten proteins and can be consumed as a great alternative to wheat.

Allergy

Wheat allergy is more common in children and can cause severe reactions such as anaphylaxis. Inhalation of wheat can cause asthma or rhinitis in workers with repetitive exposure to wheat flour. Wheat allergy can cause eosinophilic esophagitis or gastritis as well (40).

Buckwheat allergy may lead to allergic reactions from urticaria to wheezing and anaphylaxis (41).

Type 1 Diabetes

Gluten intake might affect type 1 diabetes development. A study on animal models has shown a cereal-based diet may promote the development of type 1 diabetes (42).

Along with the previous, type 1 diabetes and Celiac disease often occur together, and a gluten-free diet has shown some beneficial effects on symptoms (43).