Food Friday: Gluten-free Buckwheat Pancakes — Dr. Karen Wallace, ND | Dartmouth, Nova Scotia (2024)

FAQs

What is the difference between buckwheat pancakes and regular pancakes? ›

Appearance and taste are the two main differences between buckwheat pancakes and regular pancakes. Because buckwheat has a gray hue, the pancakes are darker in color, and also have a nuttier taste. But they still cook up light, fluffy, and absolutely delicious, just like regular pancakes.

The phytonutrients in buckwheat (flavonoids to be specific) have been shown to improve blood lipid levels. It can lower the bad cholesterol (LDL), and raise the good cholesterol (HDL). Yippee! Finally, it is a good source of fiber and magnesium, therefore good for both blood pressure and your bowels.

I highly recommend our blend of buckwheat flour and all-purpose flour (or GF all-purpose flour). The blend will make fluffier, more tender pancakes.

Buckwheat Pancakes That Are Naturally Gluten Free

On top of being 100% whole grain, these pancakes are also naturally gluten-free as buckwheat does not contain any gluten. Buckwheat flour has a hearty and nutty flavor that is perfect in wholesome breakfast recipes like these pancakes.

As a good source of fiber, buckwheat has a low to medium GI. This means that it should be safe to eat for most people with type 2 diabetes (3). In fact, studies link buckwheat intake to lower blood sugar in people with diabetes ( 34 , 35 ).

Each pancake contains about 56 calories, 2 g protein, less than 1 g fat, 20 mg cholesterol, 13 g carbohydrates, 1 g fiber, and 57 mg sodium.

Buckwheat is rich in fiber. Fiber allows for regular bowel movements and reduces the potential for experiencing symptoms such as constipation. A diet high in fiber is sure to protect your digestive health. Buckwheat can play a valuable role in controlling blood sugar levels.

Anti-inflammatory

Buckwheat contains phytochemicals, rutin and quercetin, which have antioxidant effects and reduce inflammation. These chemicals protect your cells against free radicals and prevent inflammation that can contribute to chronic diseases like cancer.

Nutrition: Both are healthy in different ways, though buckwheat contains more fiber, and less fat than oatmeal. While they are both naturally gluten-free, oats are often processed in facilities that process wheat leading to potential cross-contamination.

Natural Pairings: Buckwheat can be slightly bitter, so pair with ingredients such as citrus, fresh herbs, or your favorite natural sweetener, such as pure maple syrup or Date Paste.

Why is buckwheat flour so expensive? ›

Why Is It So Expensive? While the global production volume of wheat reached almost 785 million metric tonsin season of 2022/2023, at the same time, buckwheat global production was slightly above 2 million metric tons, therefore it is a minor crop compared to other grains.

Buckwheat flour can be used to add a diverse taste, appearance and texture to a variety of desserts and dishes. A portion of your regular flour can be swapped out for buckwheat flour in your recipes, but keep in mind that the ratio may vary, and the absence of gluten-forming proteins may alter the finished product.

Types of buckwheat pancake associated with specific regions include: Blini, Eastern Europe, with a buckwheat variety particularly popular in Russia, Ukraine (hrechanyky or гречаники), and Lithuania (grikių blynai) Crêpe bretonne, a savory pancake known as bleud ed-du from Lower Brittany in France.

Particularly for people with IBS or gluten intolerance, buckwheat can be a great gluten-free alternative, as it is low FODMAP and its flavour is very similar to wholemeal wheat.

Buckwheat reactions: Some research shows that Celiacs react to buckwheat in addition to gluten. One study found that 30% of participants with celiac disease in addition to another food allergy reacted to buckwheat. Reactions were less common in those with celiac disease alone.

Buckwheat pancakes have a little earthy texture and somewhat little bitterness. But, one can experiment with toppings and other ingredients to get the desired taste. There is also a nuttier taste in the cake. In fact, buckwheat pancakes are eaten in dozens of countries around the world on a regular basis.

Is buckwheat healthier than regular flour? Buckwheat flour is gluten-free and packed with fiber, protein and other minerals. Not only can buckwheat add an earthy flavor infusion and darker hue to your recipes, but it can be a healthier alternative to regular flour or wheat flour.

But the pyramid-shaped kernels are similar to grains from both a culinary and nutritional perspective. Buckwheat is gluten-free but rich in fiber and several minerals. It also contains high levels of rutin, a compound also found in apples and citrus fruits that may make blood vessels stronger and more flexible.