Is Buckwheat Gluten Free? – Diabetes + 5 Recipes

Buckwheat may sound like it contains wheat or gluten, it does not. In addition, to being gluten free, it is also grain free as it is actually a seed, not a grain. Just be sure to purchase a brand that is labeled gluten free. When it is not, it may contain wheat or other gluten grains due to its processing method.

Interestingly, while wheat tends to spike glucose levels, buckwheat lowers them. There are several studies that show a patient’s glucose levels lowered after consuming buckwheat on a regular basis. Not only do the whole grains helps control diabetes and the prevention of same, but products baked with buckwheat flour do such as well.



The one thing not everyone knows about buckwheat is that it is not a grain, but a seed. Perhaps this is why it helps our glucose better than grains. You can boil whole grains of buckwheat and it as a cereal, use it like you would quinoa, in salads, or several methods of preparation. To get you started, check out these recipes:

Buckwheat Pancakes or Waffles

Gluten Free Buckwheat Bread

Gluten Free Pumpernickel Bread

Gluten Free Grain Free Black Bean Brownies

Sweet & Spicy Soba Noodles and Chicken (soba = buckwheat)

Note: Be aware that this recipe also contains starches which can spike blood sugar levels. However, buckwheat is a healthier choice for those wishing to prevent diabetes over gluten free bread recipes containing rice, corn, sorghum, millet or other gluten free flours.



Effect of consumption of micronutrient enriched wheat steamed bread on postprandial plasma glucose in healthy and type 2 diabetic subjects Lan Su-Que, Meng Ya-Ning, Li Xing-Pu, Zhang Ye-Lun, Song Guang-Yao and Ma Hui-Juan

Buckwheat, Whole Foods Market

2 Replies to “Is Buckwheat Gluten Free? – Diabetes + 5 Recipes”

  1. Thank you for the brief information about buckwheat along with your recipe. I search for the other data to help myself for more understanding. It encourages me to decide to add this buckwheat for my daily routine. Can you recommend me a buckwheat flour which is free from contamination? Thank you in advance for the feedback. I hope it helps with my fellow readers here it’s worth to share your post.

    1. Hi Angel,

      I’m glad you found this information useful.

      I haven’t researched cross-contamination free buckwheat in a very long time. A quick search shows that Arrowhead Mills organic buckwheat flour is gluten-free. Other than that, I can’t help you. I bought a 5-pound bag of buckwheat flour quite a while ago and still have a little left. I can’t remember which website I got it from.


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