It seems like everyday there's a hot new food on the market that claims to be better than all the rest for your heart. There are certain food groups that are tried and true good for your heart, such as fruits and vegetables, lean protein, nuts, and whole grain, but each individual food can offer different benefits.

Whole grains specifically offer huge benefits for heart health, and there are plenty of ways to get this food group into your diet everyday. Whether that means eating oatmeal for breakfast, brown rice for lunch, or trying something new.

Buckwheat is becoming increasingly popular for its heart health benefits, and being higher in protein than rice. And why is buckwheat becoming so popular? Similar to quinoa, it's a gluten-free alternative to other whole grains in a world that's becoming more aware of how much gluten is too much.

What is Buckwheat?

Despite the name, buckwheat isn’t actually a type of wheat, and it’s not even a grain at all. Buckwheat is a seed from a plant related to rhubarb, but because it’s cooked and eaten like a grain, it’s often grouped with other whole grains like oats and barley.

What makes buckwheat stand out is that it’s naturally gluten-free, making it a great option for people with celiac disease or those watching their gluten intake. It has a nutty, hearty flavor and can be enjoyed in a variety of ways—like groats (also called kasha), flour, noodles (hello, soba!), or as a base for porridge or grain bowls.

Buckwheat is also rich in fiber, plant-based protein, and essential nutrients like magnesium, copper, and B vitamins, all of which play a role in keeping your heart healthy and your energy levels steady.

So while it might be new to your pantry, buckwheat has been a staple in traditional diets for centuries, and it's finally getting the credit it deserves for its powerful health benefits.

Nutritional Value of Buckwheat

Compared to most grains, buckwheat is higher in protein, fiber, and key minerals, making it a great addition to any heart-smart diet.

In just 100 grams of raw buckwheat, you get about 13 grams of protein, 10 grams of fiber, and a mix of complex carbohydrates that won’t spike your blood sugar. That’s because buckwheat contains special compounds like fagopyritol and D-chiro-inositol, which help regulate blood sugar levels instead of raising them.

It’s also a complete protein, meaning it contains all the essential amino acids your body can’t make on its own. That includes heart-friendly amino acids like lysine and arginine, which support healthy blood flow and reduce inflammation.

On top of that, buckwheat is loaded with B vitamins and easily absorbable minerals like magnesium, copper, and manganese, all of which help your body process energy and keep your cardiovascular system running smoothly.

Best Ways to Eat Buckwheat

Not sure how to work buckwheat into your meals? The good news is it’s incredibly versatile and easy to use. Whether you're cooking from scratch or grabbing something pre-made, there are plenty of delicious ways to enjoy it.

• Cook the groats like rice and use them as a base for grain bowls, stir-fries, or alongside roasted veggies and lean protein.

• Make a warm buckwheat porridge for breakfast—just like oatmeal, but with a nutty twist. Top it with fruit, cinnamon, and a drizzle of honey.

• Try buckwheat flour in pancakes, muffins, or baked goods—it adds a rich, earthy flavor and is naturally gluten-free.

• Look for soba noodles, which are made with buckwheat flour (just check the label for 100% buckwheat if you’re avoiding wheat). Toss them with veggies and a light sauce for a quick, heart-healthy meal.

• Toast it up! Roasted buckwheat, or "kasha," can be added to salads or mixed into yogurt or granola for an extra fiber boost.

Whether you go savory or sweet, buckwheat makes it easy to eat with your heart in mind—literally. So go ahead and give this powerhouse grain a place in your pantry. Your heart (and your taste buds) will thank you.