Traditional Flour

Kuttu Flour

Fagopyrum esculentum

Also known as: Buckwheat Flour · Kootu · Phaphar · Kuttu ka Atta

The highest rutin content of any plant food — 1.5–3g per 100g. Gluten-free, fasting-approved, and naturally anti-diabetic via D-chiro-inositol.

Uttarakhand / Himachal PradeshGI 40–60

Rutin

1.5–3 g/100g (highest of any plant)

D-Chiro-Inositol

~190 mg/100g

Protein

13.3 g/100g

Gluten-free

Yes (not a grass)

About

What is Kuttu Flour?

Buckwheat is not a wheat — it is not even a grass. It is a flowering plant (related to sorrel and rhubarb) whose seeds happen to function like grain. This makes it gluten-free by nature, and acceptable as a fasting food in Hindu traditions. Its rutin content of 1.5–3g per 100g is the highest of any plant food — rutin is a flavonoid that strengthens capillary walls, reduces platelet aggregation, and has anti-thrombotic properties. Even more distinctively, buckwheat is the richest plant source of D-chiro-inositol (DCI) — a compound that has demonstrated clinical efficacy in PCOS treatment by restoring insulin signalling in the ovaries.

#gluten free#fasting#pcos#rutin#himalayas#uttarakhand#low gi

Key Compound

D-Chiro-Inositol (DCI)

An insulin second messenger that restores insulin signalling in PCOS. PCOS patients have abnormally low DCI. Clinical RCTs: 1,200mg DCI/day significantly reduces testosterone, LH, and fasting insulin in PCOS patients. Buckwheat is the richest dietary source.

Nutritional Profile

What’s inside?

Protein13.3 g / 100g

Fiber10.0 g / 100g

Rutin1.5–3 g / 100g

Iron2.2 mg / 100g

Glycemic Index40–60

Health Applications

Why it matters

PCOS

D-chiro-inositol restores insulin signalling in ovarian cells — reduces androgen production and normalises menstrual cycle.

Varicose veins & capillary health

Rutin (1.5–3g/100g) strengthens capillary walls, reduces permeability and platelet aggregation.

Cardiovascular

Quercetin content inhibits LDL oxidation. Rutin reduces thrombosis risk.

Ancient Wisdom

In Ayurveda

Dosha Effect

Pitta and Kapha balancing

Guna (Quality)

Laghu (light), Ushna (warm)

Best Season

Shishir (winter)

Classical Note

Phaphar (buckwheat) is a traditional food in Uttarakhand and Himachal Pradesh hill communities. Permitted during Navratri, Ekadashi, and Shivaratri fasts because it is a non-grass seed.

Origin Story

From the field

Uttarakhand / Himachal Pradesh · Himalayan foothills

In Uttarakhand's Kumaon and Garhwal regions, buckwheat (Phaphar) is a traditional crop grown at high altitudes where rice and wheat struggle. Vijay Jardhari's Beej Bachao Andolan has preserved multiple sub-varieties of Phaphar. The grain's short growing season (60–70 days) and frost tolerance make it one of the few crops viable above 2,500m. Kuttu Puri and Kuttu Ki Kadhi are the iconic fasting dishes of Delhi and North India during Navratri — each year, demand for Kuttu flour spikes dramatically in October, creating a seasonal income pulse for Himalayan cultivators.

— Health Applications —