Buckwheat flour can provide a nutritious, gluten-free alternative to wheat flour. Buckwheat offers a high amount of total carbohydrates. But if you are concerned about your blood sugar levels, don't be. Buckwheat scores low on the glycemic index (GI). It also contains some vitamin K, vitamin E, thiamine, riboflavin, choline, betaine, calcium, and potassium. Traditional buckwheat recipes include buckwheat pancakes, buckwheat soba noodles and kasha stir-fries made with veggies like mushrooms.