Buckwheat tea as an ancient drink in Japanese and Chinese tradition

07. 07. 2025

Buckwheat tea, known as Sobacha (そば茶) in Japan and Kuqiao cha (苦荃茶) in China, is a prized beverage in both cultures, celebrated not only for its distinctive flavor but also for its impressive array of health benefits. Despite its name, buckwheat tea is not a true tea derived from the Camellia sinensis plant, but rather a caffeine-free infusion made from roasted buckwheat grains. Many people leave the steeped buckwheat grains in their cup and eat them after drinking the tea. They still taste delicious and are packed with fiber.

A journey through history and nomenclature

The history of buckwheat cultivation in China dates back thousands of years. Archaeological and palynological (pollen) records indicate that buckwheat was domesticated and first cultivated in what is now Yunnan Province in southwestern China as early as 6000 BC. The earliest remains of cultivated buckwheat in China date back to around 2600 BC. While its primary use was as a staple food, particularly in the form of noodles, the practice of brewing buckwheat as a health-promoting beverage likely developed over the centuries. Some sources suggest that buckwheat tea, or Kuqiao cha (苦荃茶), was consumed in China as early as the 7th century AD, primarily for general health benefits and to aid digestion.

Traditional Chinese medicine has long recognized the medicinal properties of buckwheat. Buckwheat is described as having a “cool” nature and is used to “clear the spleen and kidneys,” relieve dampness from the body, and support various internal organs. Its use for digestive health, blood sugar regulation, and cardiovascular benefits has its roots in these ancient practices. Buckwheat tartare, with its distinctly bitter flavor and higher rutin content, is particularly prized in China for its medicinal properties, especially in mountainous regions such as Sichuan and Yunnan, where it is still an important crop for many ethnic minorities.

Flavor profile and preparation

Buckwheat tea offers a unique and soothing taste experience. It has a toasted, nutty flavor with a subtle hint of sweetness, often described as reminiscent of roasted grains or freshly baked cookies. Unlike traditional teas, it lacks both bitterness and astringency, making it a pleasant choice for those looking for a milder beverage. The roasting process contributes to its enticing aroma and rich golden yellow color, which is naturally derived from its rutin content.

Preparation is simple, whether served hot or cold. For a hot drink, typically 5-8 grams of roasted buckwheat grains are steeped in 100-300 ml of water at 80°C for a few minutes; higher temperatures could destroy the rutin. For a cold drink, larger quantities of grains can be soaked in cold water and refrigerated for a few hours. The unique advantage of buckwheat tea is that the brewed grains are edible and can be added to salads, porridges or other dishes, maximizing its nutritional value.

Buckwheat tea can be very easily flavored if necessary. If you prefer sweeter drinks, add a teaspoon of honey or maple syrup. Their subtle sweetness goes well with the nutty taste of buckwheat. A pinch of cinnamon will give the tea a warm, spicy note. You can add it directly to the hot tea or when steeping. A few drops of lemon juice (or a slice of lemon) will refresh the tea and add a subtle sourness. In addition, the vitamin C from the lemon multiplies the effect of rutin, a valuable substance contained in buckwheat that benefits blood vessels. For herbal freshness, add mint leaves or a thin slice of fresh ginger. If you like creamy drinks, try adding a little plant milk, such as almond or hazelnut. Nutty tones will go well together.

Health benefits rooted in tradition and science

From both Japanese and Chinese perspectives, buckwheat tea is praised for a wide range of health benefits, many of which are now supported by modern scientific research:

Caffeine-free and soothing
As a naturally caffeine-free beverage, buckwheat tea is an excellent choice for any time of day, including evenings, as it promotes relaxation and does not disrupt sleep.

Rich in antioxidants
Buckwheat tea is a source of antioxidants, especially rutin and quercetin. Chinese and Japanese studies show that these compounds help fight oxidative stress, reduce inflammation and protect cells from damage. The rutin content is often highlighted for its benefits for the circulatory system.

Healthy digestion
The high fiber content aids in digestion, promotes regular bowel movements and can help relieve bloating and constipation. In traditional Chinese medicine, it is believed to cleanse the spleen and kidneys.

Cardiovascular Support
Traditional Chinese medicine suggests, and modern research in Japanese hospitals proves, that buckwheat tea can contribute to heart health by helping to regulate blood pressure, lower cholesterol levels (especially LDL or “bad” cholesterol), and improve blood vessel elasticity, thereby reducing the risk of diseases such as hypertension and arteriosclerosis.

Blood Sugar Regulation
Buckwheat contains D-chiro-inositol, which according to Japanese studies can help regulate blood sugar levels and improve insulin sensitivity, making it a beneficial drink for people with diabetes. The fact that buckwheat regulates blood sugar levels has been known in China for centuries, which is why buckwheat has a strong place in traditional Chinese medicine.

Strengthening the Immune System
The vitamins, minerals, and antioxidants found in buckwheat tea contribute to a stronger immune system and help the body fight infections. High-altitude Chinese buckwheat has been a staple food for mountain people for centuries. Its ability to grow at high altitudes has literally saved lives during difficult times in Chinese history.

Weight Management
The protein and fiber content can promote feelings of fullness and satiety, which can potentially aid in weight control.

 

Essentially, buckwheat tea is more than just a soothing beverage; it is a functional beverage deeply rooted in the cultural and health practices of Japan and China, offering a delicious and nutritious addition to a balanced lifestyle.

Buckwheat grains

True cereal grains such as wheat, oats, barley, and rye are all grasses with a particular type of seed. Buckwheat is a broadleaf plant and not a cereal grain, but its seeds are used for flour and many of the same uses as a cereal grain, so it is often referred to as a pseudocereal (amaranth and quinoa are two other broadleaf plants called pseudocereals based on the way their seed is used). Buckwheat grain or seeds have a hull, somewhat similar to a sunflower seed hull, that is normally removed before the seeds are used in foods. The dehulled portion of the buckwheat seed is referred to as a groat. Buckwheat hulls are normally brown or brownish-black in color when mature, whereas the groat is a lighter color, typically greenish-tan at harvest and over time losing the green and turning tan or light brown color (groats continue to darken some with age).

Whole groats can be used in some food preparations. In Asia and elsewhere, whole groats are used to make a food called kasha. Kasha can be prepared very simply by boiling buckwheat groats in water for about 20 minutes and adding a little butter and salt or other spices. Some people optionally toast the groats before cooking, which can be done by heating the groats in a dry skillet on medium heat for about 5 minutes until golden brown in color (or some stores sell buckwheat groats already toasted). Preparing and eating kasha is considered by some people the equivalent of cooking and eating white rice, but kasha is considered a more nutritious meal. Buckwheat is relatively high in protein, fiber, Vitamin B6, iron, and magnesium. It also has significant levels of other minerals such as zinc, copper, and manganese.