№ 4 Buckwheat Flour

Despite having the word wheat in its name, buckwheat is not related to wheat, as it is not a grass. Instead, buckwheat (Fagopyrum esculentum) is related to the rhubarb family and is technically a pseudocereal, making it naturally gluten-free. The great thing about buckwheat flour is that it can be swapped out for wheat flour in the same quantity with no issue in most recipes, though it will impart a distinctive nutty, earthy flavor.

This flour is loaded with carbohydrate calories, so use it in moderation as part of a healthy diet. Starch is the sole carbohydrate component of buckwheat, amounting to over 70% of its dry weight. A large portion of the starch comes from resistant starches that resist digestion in the small intestine and ferment in the large intestine, serving as a prebiotic and feeding the good bacteria in our gut. This fermentation process produces beneficial short-chain fatty acids that support colon health and may help regulate blood sugar levels.

Buckwheat flour is rich in protein (about 6 grams per quarter cup), fiber, and iron, and is a great source of manganese, which is essential for bone health and metabolism. Buckwheat is considered a complete protein—it contains all 9 essential amino acids, making it particularly valuable for vegetarian and vegan diets. Additionally, buckwheat contains rutin, a powerful flavonoid antioxidant that supports cardiovascular health and may help strengthen blood vessels. The flour also provides magnesium, phosphorus, and B vitamins, particularly niacin and riboflavin.