Buckwheat is another gluten-free whole grain that's a great source of protein. You can cook up buckwheat groats (hulled seeds of the buckwheat plant) to use in salads, soups, and stir-fry, buy buckwheat noodles, or use buckwheat flour in baking. "I love making pancakes with buckwheat flour and topping with peanut or almond butter and a bit of maple syrup," Jackie said. Buckwheat flour is "a great source of soluble fiber, great for digestion, and helping to maintain blood sugar levels," she said.
Serving size: 1/4 cup dry buckwheat groats
Calories: 160
Carbs: 32 grams
Fiber: 1 grams
Protein: 6 grams
Serving size: 1/4 cup buckwheat flour
Calories: 100
Carbs: 21 grams
Fiber: 4 grams
Protein: 4 grams
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