Himalayan Tartary Buckwheat Benefits: A Big Bold Superfood

A wooden bowl stacked with Himalayan Tartary Buckwheat flour by a scoop and pile of Tartary seeds.
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Himalayan Tartary Buckwheat benefits are stacked. It’s one of the best plants ever for health, longevity, weight loss, and more.

Well I’m just getting started on yet another Himalayan Tartary Buckwheat recipe, and I’m only warming up. I can’t wait till it comes in massive 25 lb. bags for the pantry!

So in case you haven’t heard, Himalayan Tartary Buckwheat (HTB) is an amazing plant. Long a mainstay of Asia and other parts of the world, it was developed here in the US by Dr. Jeffrey Bland after he and other scientists learned that Tartary, also known as Fagopyrum tataricum, is an exceptional seed.

It packs four bioactive compounds—rutin, quercetin, luteolin, and hesperidin—and a powerhouse free-radical scavenger that’s considered pretty rare (2-HOBA).

It also rocks vitamins, minerals, polyphenols, flavonols, and immense prebiotics for your gut.

According to Dr. Bland it’s “the most immuneoactive, nutrient-dense plant yet discovered.” It’s also a complete protein with all nine essential amino acids.

You can get it on Amazon here.

Big Bold Health clickable banner of Himalayan Tartary Buckwheat products, Omega fatty acids, and more.

HTB Benefits

Perhaps one of the most misunderstood things about HTB is that it’s not a grain at all, nor is it a wheat. It’s actually a bioactive pyramid-shaped fruit seed with robust constituents.

According to Big Bold Health:

  • Contains more than 100 immune-active nutrients.
  • A true superfood with polyphenols, protein, prebiotics, antioxidants, and resistant starch.
  • Research shows that baking with HTB flour actually enhances levels of key polyphenols.
  • 100% certified organic, grain-free, gluten-free, dairy-free, vegetarian, and Non-GMO.


  • Boost your immune system’s strength and resilience, empowering it to defend against external threats and keep you healthy.
  • Combat oxidative stress and support the health of your cells, rejuvenating your body from within.
  • Experience improved cognitive function and mental clarity, allowing you to focus better and feel more energized.
  • High levels of polyphenols work to undo cellular stress and rejuvenate systems throughout the body.

Dr. Mark Hyman calls it a symphony of nutrients:

● Antioxidant polyphenols that help coordinate an effective immune response, like quercetin, rutin, and luteolin.

● Buckwheat’s own specialty: 2-HOBA (2-hydroxybenzylamine). 2-HOBA is a rare plant nutrient that has been found to protect the body’s proteins from harmful biological aging processes.

● Other well-researched plant nutrients that promote better cell function, like resveratrol, proanthocyanidins, catechins, and anthocyanins.

What’s the Difference Between HTB and Standard Buckwheat?

Himalayan Tartary buckwheat is more nutrient-dense than common buckwheat with more rutin, quercetin, luteolin, hesperidin, and naturally occurring 2-HOBA.

It’s also higher in antioxidants, flavonols, and glycosides like diosmin, and that’s in addition to anti-inflammatory constituents and more resistant starch.

In addition it has a lower glycemic index (GI) than standard buckwheat and is lauded for “considerable nutritional and medicinal values” that “other Gramineae crops don’t contain.”

Top view of Himalayan Tartary Buckwheat flour in a bowl by a spoonful of seeds, a rolling pin, and scattered kernels on wood.
Himalayan Tartary Buckwheat boosts systemic health.

There are countless reports on the benefits of Himalayan Tartary Buckwheat regarding 2-HOBA, including studies noting its unique effects on signaling pathways.

Vanderbilt cites its efficacy mitigating atherosclerosis, and Science Direct says it improves cholesterol, capillaries, arteries, blood circulation, blood vessels, and more.

It also curbs heart disease, neurodegenerative disease, autoimmune disease, and digestive tract disorders, largely due to its effects on inflammation, oxidative stress, and the microbiome.

A pile and spoonful of Himalayan Tartary Buckwheat flour and scattered seeds by a sliced loaf of HTB sourdough bread on a board.
Himalayan Tartary Buckwheat is a powerhouse.

Himalayan Tartary Buckwheat Benefits For Weight Loss

There are a number of reasons why HTB boosts weight loss, including fiber, low glycemic index, and bioactive compounds.

The rutin in HTB activates brown fat and boosts metabolism. The prebiotic starch and beta-glucan increase satiety and nourish the biome. The fiber ramps transit time, reduces blood glucose, and cleanses the colon. And 2-HOBA curbs inflammation, oxidative stress, and arterial arrhythmias. It also mitigates plaques and intestinal permeability.

The resveratrol in HTB helps reduce body fat too: “Research shows resveratrol helps lower body fat by inhibiting adipogenesis, the formation of fat cells, and triggering lipolysis, the process of burning fat stored in adipose tissue.”

What Is the Nutritional Value of HTB?

If you purchase Big Bold Health’s gluten-free HTB Nutritional Flour it contains 150 calories, 1 g fat, 31 g carbohydrate, 4.5 g protein, and 1.4 g of fiber in a 1/4 cup serving. It also rocks iron, potassium, riboflavin, niacin, folate, calcium, magnesium, and 280 mgs of polyphenols per 42 grams.

In a nutshell it rocks over 150 diverse phytonutrients and more.

How to Eat Himalayan Tartary Buckwheat

One of the best ways to tap Himalayan Tartary Buckwheat is with a variety of nutrient-dense recipes.

You can add it to smoothies, shakes, yogurt, porridge, and juices with a delicious French vanilla superfood powder available here.

It also rocks in banana breadpancakes, waffles, muffins, and sourdough bread. For a list of recipes go here.

Is HTB Gluten-Free?

All buckwheat including Big Bold Health’s HTB is naturally gluten-free.

Himalayan Tartary Buckwheat is Earth-Friendly

Himalayan Tartary Buckwheat is regenerative, Earth-friendly, and certified organic.


You can purchase teas made with Himalayan Tartary Buckwheat online and in some stores. You can also make them yourself from seed.

Where to Buy Himalayan Tartary Buckwheat

Himalayan Tartary Buckwheat is available on Amazon in flour, protein powder, and supplement form.

Himalayan Tartary Buckwheat Side Effects

Buckwheat is generally safe for most people, but it can cause allergic reactions in some. Consult your physician if contraindications may apply.


HTB ingredients are lab-tested and science-based. Here’s a list of resources provided by Big Bold Health:

– Buckwheat bioactive compounds, their derived phenolic metabolites and their health benefits. Mol Nutr Food Res 2017. Giménez-Bastida JA et al. Click to read the study.

– Shaping a sustainable food future by rediscovering long-forgotten ancient grains. Plant Sci 2018. Cheng A. Click to read the study.

– Treasure from garden: Bioactive compounds of buckwheat. Food Chem 2021. Huda MN et al. Click to read the study.

– Rewiring of the seed metabolome during Tartary buckwheat domestication. Plant Biotechnol J 2022. Zhao H et al. Click to read the study.

– Chemical composition and health effects of Tartary buckwheat. Food Chem 2016. Zhu F. Click to read the study.

Keep reading (and cooking!)

Himalayan Tartary Buckwheat Banana Bread 

Himalayan Tartary Buckwheat Pumpkin Pie

HTB Pancakes

Himalayan Tartary Buckwheat Vegan Chicken Pot Pie

Vegan Buckwheat Apple Pie with HTB

Himalayan Tartary Buckwheat Waffles 

Himalayan Tartary Buckwheat Blueberry Muffins

HTB Chocolate Chip Cookies

Vegan HTB Peanut Butter Cookies

Himalayan Tartary Buckwheat Crepes

Himalayan Tartary Buckwheat Stuffing

HTB Pizza Dough

Himalayan Tartary Buckwheat Porridge

Himalayan Tartary Sourdough Bread

HTB Homemade Bread

HTB Recipes

Himalayan Tartary Buckwheat for Weight Loss

The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.


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