Buckwheat Bread: Keto-Friendly Or Carb-Loaded?

Buckwheat is a pseudo-grain that is naturally gluten-free and considered a healthy ingredient. However, it is very high in carbohydrates, with 100 grams of carbs per cup. Therefore, buckwheat bread is not keto-friendly. Nevertheless, it is a good option for people with diabetes as it is comparatively low on the glycemic index.

Buckwheat bread nutritional value

Buckwheat bread is a nutritious option for those looking for a gluten-free and vegan bread. The nutritional value of buckwheat bread is largely determined by its ingredients, which typically include buckwheat flour, chia seeds, almond meal, and various seeds. Here is a breakdown of the nutritional content:

Calories and Macronutrients:

A medium slice of buckwheat bread typically contains around 70-100 calories, with 13-14% protein, 1-2% fat, and 74-87% carbohydrates. The bread has a moderate calorie density, with about 213 calories per 100 grams.

Vitamins and Minerals:

Buckwheat bread is a good source of monounsaturated and polyunsaturated fats, alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). It also contains essential vitamins and minerals like vitamin C, calcium, iron, and potassium.

Fiber:

Buckwheat is naturally rich in fiber, which promotes colon health and helps regulate blood sugar levels. The fiber content in buckwheat bread can vary depending on the specific recipe and ingredients used.

Protein:

Buckwheat bread provides a small amount of high-quality protein, with amino acids like lysine and arginine. The digestibility of these proteins may be reduced due to the presence of antinutrients like protease inhibitors and tannins.

Antioxidants:

Buckwheat is known for its high antioxidant content, including rutin, quercetin, vitexin, and D-chiro-inositol. These antioxidants provide numerous health benefits, such as improved blood sugar control, reduced risk of cancer, and enhanced heart health.

Health Benefits:

The nutritional profile of buckwheat bread contributes to several health benefits. Buckwheat's high fiber content aids in blood sugar control, making it a suitable option for individuals with type 2 diabetes. The bread's heart-healthy compounds, such as rutin, magnesium, copper, fiber, and certain proteins, may also promote cardiovascular health. Additionally, buckwheat is gluten-free, making it suitable for those with gluten intolerance.

Is buckwheat bread keto-friendly?

Buckwheat bread is not keto-friendly. Buckwheat is a pseudo-grain and is high in carbohydrates. One medium slice of buckwheat bread contains 13.9g of total carbs. However, buckwheat is a healthy ingredient and is often recommended for people with diabetes to control blood sugar.

Buckwheat bread recipes

Buckwheat bread is a dense, tasty, and nourishing loaf that is perfect for those on a gluten-free diet or anyone seeking a healthier bread alternative. Here are four buckwheat bread recipes that you can try at home:

Recipe 1: Gluten-Free Buckwheat Bread

This recipe yields a dense loaf with a nutty flavor. It is made with hulled, non-roasted buckwheat groats, water, salt, and optional poppy and sesame seeds. The buckwheat groats are soaked, blended, and then left to ferment for 12 to 24 hours before being baked. This recipe is simple and hands-off, requiring only about 10 minutes of active preparation time.

Recipe 2: Soft, Fluffy Buckwheat Bread

This recipe is for a super easy buckwheat bread that is incredibly soft, fluffy, and tender. It tastes delicious and has a texture and look similar to whole wheat bread. The bread is gluten-free and dairy-free. The ingredients include gluten-free all-purpose flour, xanthan gum, buckwheat flour, psyllium husk powder, baking powder, instant yeast, vegetable oil, apple cider vinegar, warm water, and eggs. The dough is mixed, allowed to rise for 30 minutes, and then baked for 40 to 50 minutes.

Recipe 3: Gluten-Free Buckwheat Bread Without Xanthan Gum

This recipe is for a gluten-free buckwheat bread that does not contain xanthan gum. It uses light buckwheat flour, cassava flour or tapioca flour, psyllium husk powder, instant yeast, baking powder, water, oil, maple syrup, and salt. The dough is mixed, proofed for one hour, and then baked for 50 minutes. This bread has a small amount of cassava or tapioca flour for added elasticity and a nice crumb.

Recipe 4: Vegan Buckwheat Bread

This recipe is for a healthy and easy vegan buckwheat bread that is made gluten-free using chia seeds, buckwheat flour, and almond meal. The ingredients are combined, and the dough is allowed to sit for at least one hour. It is then baked for between one hour and one hour and 15 minutes. This bread goes well with poached eggs, mashed avocado, peanut butter, coconut butter, chia seed jam, or dunked into spiced sweet potato soup.

Buckwheat bread taste

Buckwheat bread is a great gluten-free option for those who are intolerant to gluten or are looking for a healthier alternative to traditional wheat bread. The bread has a strong earthy flavour and a nutty taste. The texture is soft and chewy, and not at all gooey or mushy. It is dense and sliceable, and tastes best when toasted.

Buckwheat bread can be made with a variety of ingredients, including buckwheat groats, psyllium husk, chia seeds, and olive oil. The bread is usually baked for around 90 minutes at 160 degrees Celsius. It can be served thinly sliced for mini open sandwiches or lightly toasted and spread with jam or honey.

Some people may not respond well to psyllium husk, in which case, extra chia seeds can be added to the recipe as a substitute. This will result in a denser loaf, but it will still work. Buckwheat bread can also be made with buckwheat flour instead of groats, although the hydration will differ, and the ratios of wet to dry ingredients will need to be adjusted.

Overall, buckwheat bread is a tasty and healthy alternative to traditional wheat bread, offering a strong, nutty flavour and a dense, sliceable texture.

Buckwheat bread texture

The texture of buckwheat bread varies depending on the recipe used. Some recipes produce a loaf with a dense, moist texture, while others result in a fluffy, tender crumb. The bread can be sliced and toasted, or used for avocado toast, dipping into soup, or as a side dish. It can also be frozen for later consumption.

The buckwheat bread recipe from Plantbaes.com has a dense, satisfying texture that improves when toasted. The recipe from Dishbydish.net, on the other hand, produces a soft, fluffy, and tender loaf with a texture similar to whole wheat bread. This bread is also good for avocado toast and can be frozen for later use.

The buckwheat bread recipe from Wholehearted Eats has a moist texture and is best toasted. The recipe from Nourish Everyday also results in a moist loaf that is best stored in the refrigerator and toasted before serving.

Frequently asked questions