The Connection Between Sugar and Anxiety Plus A Buckwheat Krispie Treat Recipe

I love a good night of sleep more than dark chocolate.  Which is why I’m avoiding it for the month of February.

But there’s something else that sometimes makes me toss and turn in the middle of the night.

It’s a magnesium deficiency.

Call it a big  “Ah Ha”  moment when I discovered the connections between consumption of sugar, low energy, anxiety, and magnesium deficiency.

Magnesium is a mineral that helps regulate blood sugar, is vital to energy production, and helps with relaxation.

A deficiency leads to a wide assortment of issues, including irritability and nervousness, insomnia, sensitivity to loud noises, asthma, muscle twitching or cramping in legs or hands, frequent headaches or migraines, and PMS and menstrual cramps.(i)

We know gluten damages the intestinal lining, contributing to poor absorption of minerals, like magnesium.  And a poor diet with too much sugar and caffeine also doesn’t help.

Eating foods high in magnesium is ideal; dark green leafy vegetables, kelp, almonds, cashews, beans, millet, tofu, sesame seeds, and my new favorite, buckwheat groats. (ii)   BuckwheatGroats.PartTimeHealthNut

Unfortunately, since our soil is mineral deficient, eating the right foods may not be enough to reverse a deficiency.

I take a Magnesium Citrate supplement twice a day along with a multivitamin.

And I eat Buckwheat Krispie Treats.BuckwheatKrispies2.PartTimeHealthNut

They have a fantastic crunch and remind me of a candy bar, thanks to a nougat of peanut butter, coconut oil, and a very small amount of maple syrup.  I feel noticeably relaxed when I eat them.

Did I mention that chocolate cravings can be a sign of magnesium deficiency? (iii)

Bummer, I know.

Please note, if you suffer from health complications, especially kidney disease or severe heart disease, consult a physician before taking a magnesium supplement. 

This post has been shared with the following blog communities: My Meatless Monday, Make Your Own Monday,  Five Ingredient Mondays, Slightly Indulgent Tuesdays, and Fat Tuesday.


i . Hyman, M. 2012. The blood sugar solution.  New York: Little, Brown and Company.

ii. Balch, P. 2006. Prescription for nutritional healing (4th ed.).  New York: Penguin Group.

iii. Fallon, S. 2001. Nourishing traditions; The book that challenges politically correct nutrition and the diet dictocrats  (2nd ed.).  Washington, DC: New Trends Publishing.

Buckwheat Krispie Treats


Makes: 12 servings, Prep time: 15 minutes, Chilling time: 60 minutes


  • 1 cup raw buckwheat groats
  • ¼ cup plus 1 T peanut butter
  • ¼ cup coconut oil
  • 2 tsp. maple syrup
  • 3 tsp.  vanilla extract (preferably alcohol-free)
  • ½ tsp. sea salt


  1. Prepare an 8 by 8 baking dish by lining it with parchment or tin foil and lightly spritzing with oil.
  2. In a medium pot, combine and heat peanut butter, coconut oil, maple syrup, and vanilla extract on medium low heat. Reduce or remove from heat if it starts to bubble.
  3. Meanwhile, toast groats over medium heat in a large skillet.
  4. Stir the groats into the peanut butter mixture.
  5. Pour mixture into prepared baking dish. Spread flat, sprinkle lightly with coarse salt and freeze for an hour or so.
  6. Remove from freezer and cut into 2 inch squares.  You’ll have nine 2-inch squares and some slightly smaller outer edge pieces.
  7. Store in the refrigerator to prevent oxidizing and to help them retain their shape.

Nutrition information:

Serving Size: 1 Krispie (2 inches by 2 inches), Calories: 88,Carbohydrates: 9.7g, Protein:2.9g, Fat:3.7g, Fiber:1.4g
Please note: Nutritional information is not guaranteed and will vary based on the ingredients used.

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52 responses

  1. Pingback: Walnut Crust Apple Pie – GF, DF | my sister's pantry

  2. Pingback: Buckwheat Peanut Butter Krispies | Hold The Sugar

  3. Would love to try these, but I won’t use coconut oil, or any other oil for that matter. Can nuts be substituted? Any other ideas for a substitution?

  4. These look absolutely delicious! I have just bought a 25 lb bag of buckwheat to experiment with, and these are going to be one of the first things we try. Thank you, and I look forward to following your posts.

    • Hi Katherine, Thanks! I love the crunch of buckwheat. It’s my go-to when I need food fast. I eat dehydrated groats with milk just like a bowl of cereal. =)

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  8. Little Sis sent me. Sounds so good! Can’t wait to try them and I have all the ingredients, so … guess I’ll do it now! Thank you.

  9. Pingback: Great Grains: Buckwheat | my sister's pantry

  10. I just happened to buy some buckwheat groats on a whim. I was surprised at how tasty they were just raw. I am looking forward to trying out this recipe for many of the same reasons you gave.

    • Hi Stacie, They are. They’re sold in the bulk section. Look for groats which are light greenish in color. Avoid kasha or toasted groats that are dark reddish in color. If you avoid gluten due to celiacs disease you’ll want to buy it bagged by the manufacturer so there’s not the risk of cross contamination that comes from buying in bulk. Hope this helps. =)

  11. I just posted a similar recipe on QofQ the other day and everyone went wild! They loved the combo of peanut butter and a crispy, gluten-free cereal. I really like the idea of simply toasting the buckwheat – I’m wondering if it would work with quinoa. Will have to try! Thanks for the idea :)

    • Hi Alyssa, That sounds fantastic! I’m a sucker for anything made with peanut butter. I toast my quinoa before I grind it. But I’ve never tasted it just toasted. I think that may be the base for quinoa granola. =) Let me know how it works out. =) Marya

  12. Oh wow! These are so low in sugar and I could definitely make them with sunbutter (can’t have peanuts). What a great idea…thank you for sharing them at 5-Ingredient Mondays!

  13. Perfect timing. I was out of “treats” and have been home with a sick little one, so working with a diminished supply – BUT- I just happened to have ALL of these ingredients. Already made and in the freezer and wow did the sauce taste yum! Thanks so much for sharing!

  14. Hi friends, I’d love to hear your thoughts on the issue of soaking buckwheat. Is it enough to toast it or should we be soaking? Chime in! Share your two cents. =-)

  15. Hi Kathy, I’ve continued to mull over and research your question about soaking buckwheat groats. I see why you’ve been confused about the issue. Stay tuned… I think I may have some additional information to share very soon that may change my mind on the soaking issue.

  16. Pingback: Winter Wellness Tea Giveaway « Part-Time Health Nut

    • Hi! You’ve noticed it too? I’m super sensitive to it. I’ve read that magnesium is used in the ER for a variety of emergency situations, including irregular heartbeat. =) It does make sense. I was really glad to discover the connection. Thanks for sharing your experiences.

  17. I so enjoyed this post, Thank you for all the helpful information you shared, I am so on the same page with you thinking that the Dark Chocolate cravings are from not having enough magnesium,Vit D (Vit d 3) B 6 Selenium lower levels of these vital nutrients can really cause so many troubles so many sysmptons.I am going to change around my vitamins as I usually do when Spring is about to start so I really appreciated this info…about the treats you made: Two things I tried to figure out some say the Buckwheat groats ARE gluten -free then others say they are not (?) Then I read that the groats need to be rinsed before using them? I have had a bag of these Buckwheat groats sitting here for a long while now not sure if they are gluten -free or not, scared to use them also not sure what to do with them so when I saw your post I was so very excited because these buckwheat treats you made here look out of this world good:) So I will continue to check around on Google to make sure before I ggo ahead and try these…Thanks.

    • Hi Kathy, All of the sources I’ve read say Buckwheat is gluten-free. and both list Buckwheat as gluten-free. It’s not technically a grain but the seed of an herb, a relative of the rhubarb. I have not heard that groats must be rinsed the way that quinoa should be rinsed to remove saponins. It also doesn’t need to be soaked since it doesn’t have gluten. Although, in my experiments I’ve soaked buckwheat groats and then toasted it at 300 degrees F to dry it. I found it to be like eating little rocks so I opt to just toast mine on the stovetop. I hope this helps! Warmly, Marya

      • Oh dear sweet Marya! A million thanks for all your help, I am sorry seems I dumped more on you with my questions, I did not mean to do that. However I am so glad I did not end up wasting my groats if I were to have soaked them and were to have ended up like tiny rocks or gravel…oh dear …so not what we’d be hoping for :) my vision and teeth aren’t the best because from mal absorbtion/celiac.Yet I sure wanted to try these treats they look so good, fortunately I have on hand what’s needed to make them. Your post has hit on so many issues I struggle with i.e.anxiety,muscle twitching/siezures/ trouble swallowing/ insomnia so I am going to address the Magnesium issue ASAP.I am sending you my gratitude and a big vitual hug! Thank you so much for all the hard work you do,I am so grateful, BYE :)

    • Hi! Aw, thanks! Yup! In bulk, they may have raw buckwheat groats and buckwheat kasha (toasted groats, which are dark reddish-brown in color). I prefer the raw groats. The kasha smells off to me, like it has oxidized and gone rancid. =)


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