Of course, buckwheat. Rice is also useful, but then brown is better than white. Buckwheat is often used for diets and proper nutrition, because it is very useful and satisfying. The benefits of buckwheat are, first of all, useful vitamins.
For me (more precisely, for my body), I am definitely BUCKWHEAT. I am a disabled person of the first group, poor movement, with frequent consumption of rice, extra KG appears, and with the use of buckwheat, NO. I compare Porridge on water without oil and other additives that increase CALORIE. I have not tried brown rice.
In the form that we have on the store shelves: definitely buckwheat, the composition of vitamins, and so on, we have rice without a shell and there is nothing useful in it, it must be eaten with something. like for example: pilaf rice + onion + carrot + a bunch of spices Video link