Buckwheat
A naturally gluten-free seed eaten as a grain; fiber and resistant starch keep its glucose response moderate.
FatTonic Facts
Buckwheat · per serving 1 cup cooked (170g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 13 | −28.6 |
| Sugar (g) | 2 | −1.6 |
| Processing | minimal | −8.0 |
| Fiber (g) | 5 | +8.0 |
| Protein (g) | 6 | +4.2 |
| Glycemic index | 45 | |
| Carbs (g) | 33 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 170686 (Buckwheat groats, roasted, cooked), public domain, checked 2 Oct 2026.
Glycemic index: 45, from one test: “Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden)”, Table A1 no. 497 (reference: bread, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Skrabanja V, Liljeberg-Elmståhl HGM, Kreft I, Björk IME. Nutritional properties of starch in buckwheat products: studies in vitro and in vivo. J Agric Food Chem 2001; 49: 490-6. Table A1 lists this test against white bread (64 on the bread scale) and prints 45 on the glucose scale (bread value x 0.7). Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 49, from no recorded source.
Per 100 g (USDA record; serving 170 g): carbs 19.9, sugar 0.9, fiber 2.7, protein 3.4, fat 0.6 g.
What this means for fat-burning
Why this score: glycemic load 13 set it, −28.6 points. Source: USDA FoodData Central, FDC 170686.
The fiber slows digestion and blunts the insulin response.
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Among the 200 rated foods
Buckwheat scores 74, rated Good. It scores higher than 50% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does buckwheat spike insulin?
Glycemic load 13 for 1 cup cooked (170g); FatTonic Score 74/100 — it supports fat-burning.
Is buckwheat good for fat loss?
Good (74/100): buckwheat supports fat-burning.