Have you heard the buzz about ancient grains? These kinds of grains are steeped in history and have been gaining in popularity as incredible sources of nutrition and come with some added sustainability perks, too. But what actually qualifies as an ancient grain, and what makes these healthy carbs so nutritious compared to other types of grains? Here’s everything you need to know.
Modern wheat (constantly bred and changed) is not an ancient grain, while einkorn, emmer/farro, Kamut®, and spelt would be considered ancient grains in the wheat family. Heirloom varieties of other common grains such as black barley, red and black rice, and blue corn might also be considered ancient grains. Other grains largely ignored until recently (such as sorghum, teff, millet, quinoa, amaranth) would also be widely considered to be ancient grains. Sometimes less common grains, like buckwheat, or wild rice, are also included. You may be starting to see wild rice on restaurant menus and store shelves, and maybe have even heard about buckwheat pancakes!
Ancient grains are certainly more nutritious than refined grain products (think white bread or white pasta). But ancient grains are not the only healthy whole grains. Common foods like brown rice, whole grain pasta, oatmeal, popcorn, and whole wheat bread offer the same whole grain goodness, and often are easier to find and typically easier on the wallet!
The best way to ensure that you’re getting the full spectrum of nutrients available in nature is to eat a variety of different grain foods. Ancient grains are versatile—deliciously complementing almost any dish from pancakes and porridge to pasta and polenta. Each whole grain has something different to offer (such as the calcium in teff and the soluble fiber in barley), making it impossible choose the best one.
When searching for a whole grain at the store, read the nutrition facts label before you buy. Read the ingredient list and make sure the first ingredient reads “whole grain ______”. Health benefits of whole grains are not limited to just wheat, they are included with any whole grain such as “whole grain rye”, “whole grain corn”, or “whole spelt”, etc., that you may see on a food’s ingredients list. If a whole grain is listed further down on the ingredients list, the food may not be a good source of whole grains.
Unsure if you are ready to take on the challenge of preparing ancient grains at home? Why don’t you try some when you are dining out, let the professionals prepare it for you! Many places in the Triangle have ancient grains on the menu, including Panera, Chopt, First Watch, B. Good, and Zoe’s Kitchen.
What Are Ancient Grains?
While there’s no official definition of ancient grains, many will categorize them as grains with indigenous origins grown using the same techniques for hundreds, if not thousands, of years. Some use the terms “ancient” and “heirloom” grains synonymously, while others believe that there’s a distinct difference between the two—with heirloom or heritage grains being those brought to the West by immigrants (versus those grown indigenously in the West and Americas). Given those definitions, some ancient grains will, of course, also be heirloom or heritage grains.
A general rule of thumb to understand what sets ancient grains apart from their conventionally raised counterparts (like modern wheat) seen around every corner in our food supply is that ancient grains are never, and have never, been modified in any way. So you’ll never find a GMO ancient grain (thank goodness).
The discovery of ancient grains:
For many years archaeologists have reported finding the remains of grains and grain stores in ancient sites. For example researchers in China found the remains of charred wheat and millet in Yunnan that are thought to be nearly 4,000 years old! Other ancient grains were simply not know by the west until recently but were staples for thousands of years in communities the world over as they began settling in one place and forsaking their nomadic life. Finally some grains were simply ‘forgotten’ for centuries such as Kamut® Khorasan wheat which was only kept alive as an optional side crop sown by small farmers in Turkey and Egypt and only rediscovered in 1949.
Are ancient grains more nutritious than modern varieties?
Ancient grains are often free from gluten or low in gluten making them suitable for people with gluten intolerances or sensitivities. They have a nutritional profile favourable to refined grains.
Many ancient grains thrive with lower levels of pesticides, fertilizers, and irrigation, making them ideal for organic production and an attractive choice to consumers who choose to shop with their carbon footprint and sustainability in mind.
Common Ancient Grains to Know—and Their Top Health Benefits
While there are dozens of varieties of ancient grains, we’ll highlight some of the most common ones (plus a few unique choices) and the nutrition facts associated with each. You’ll see many through lines between the nutrition profiles of these grains, and they all contain many different types of plant compounds, or phytochemicals. These bioactive compounds are antioxidants with potent anti-inflammatory benefits that can help to ward off chronic disease. And then each grain also comes with its own unique benefits to love.
Chia
Though technically not a grain, chia seed is often included as an ancient grain as it meets all the other criteria. You might already know just how much nutrition is packed into these tiny seed packages, since they’re especially popular these days. Chia seeds are especially high in omega-3 fatty acids, fiber, protein, calcium, and zinc. These nutrients combine to help our cholesterol levels stay within normal limits, provide us with lasting energy throughout the day, build strong bones, and boost our immune systems.
Amaranth
This ancient grain is one that is slowly leaving its niche shadow behind and becoming more mainstream. Naturally gluten-free, amaranth is full of protein and fiber and also boasts impressive levels of manganese, iron, and magnesium. Iron is key to healthy blood cell formation while magnesium supports healthy sleep, digestion, and muscle and nerve function. Manganese is a mineral that is linked to strong bones as well as blood and hormone formation.
Quinoa
Similar to chia, quinoa is also technically a seed. It’s often referred to as a pseudo-grain because this gluten-free option is prepared using the same methods as rice and other grains. Quinoa is one of the few plant-based complete protein sources, which means it contains all nine essential amino acids necessary to build strong muscle and tissue throughout the body. It’s also full of manganese and magnesium, alongside phosphorus, folate, and zinc. Phosphorus is a key player in healthy bone formation while folate helps to build healthy cells and is vital for neural tube development in growing babies in utero. Meanwhile, zinc is a well-known mineral due to its ability to boost our immune systems.
Millet
Another gluten-free option, millet is not just for bird seed anymore—it’s actually delicious and nutritious for humans as well! Again, you’ll find lots of magnesium and manganese in this grain, but it also provides notable amounts of thiamin, which aids in energy metabolism throughout the body. Research has also shown that millet can help regulate blood sugars, especially in those with metabolic concerns like type 2 diabetes.1
Sorghum
While it’s not as popular in the United States (yet!), sorghum is actually one of the most consumed grains worldwide.2 It’s high in protein, magnesium and manganese, and also provides copper and selenium. Copper helps us absorb iron and is vital for energy metabolism in the body, while selenium supports thyroid and immune function.
Barley
https://maccablog.co.uk/self-control-is-strength-calmness-is-mastery-you-tymoff/A more common ingredient in soups and grain bowls, due to its natural chew and nutty flavor, barley is actually not gluten-free, as some might assume (that’s not a bad thing for most people not sensitive to gluten, but important to note for anyone with a gluten allergy or intolerance). This grain is full of beta glucan, a fiber that helps to improve cholesterol levels, and also offers iron and selenium.
Kamut (Khorasan Wheat)
Kamut is a kind of wheat often referenced in the conversation about ancient grains. Kamut offers all the health benefits of whole wheat, and then some: loaded with fiber, zinc, niacin, and 100 percent of your daily selenium needs in just one cup (cooked).3 Niacin is super beneficial to digestive, skin, and nervous system health.
Bulgur
Bulgur is another variety of ancient wheat that’s not only a perfect grain salad base (often used in Lebanese tabbouleh), but also packed to the brim with nutrients. With fiber, magnesium, manganese, and copper, this grain will keep your heart, immune, and digestive health on point. It’s no surprise RDs are pointing to this grain as an up-and-coming superfood to watch out for.
Farro
Staying on the wheat train here, farro is another type of wheat (containing gluten) that looks similar to kamut and lends itself nicely to many of the same dishes due to its equally nutty, delicious flavor. In this tasty grain you’ll find lots of fiber, zinc, niacin, and magnesium to support your best health.
Teff
A lesser-known grain to most, teff is a gluten-free ancient grain with origins in Ethiopia and Eritrea, where it remains a staple food to this day. And it’s no wonder it’s such a cornerstone in the diet of these countries as in only 100 grams of uncooked teff you’ll find over 400 percent of your daily manganese needs, nearly 100 percent of your daily vitamin C and copper needs, plus tons of fiber magnesium, iron, phosphorus, and zinc.4 This unique combination of nutrients lends itself to supporting nearly every body system.
Wild Rice
To many midwesterners, this history-rich pseudo-grain is a staple in the classic recipe chicken and wild rice soup—a creamy broth paired with chicken, veggies, and the satisfyingly chewy texture of wild rice. Naturally gluten-free and higher in protein than white and brown rice, wild rice also offers fiber, zinc, manganese, and phosphorus.
Health benefits of ancient grains
Ancient grains in their “whole grain” form provide fibre, vitamins and minerals, and healthy fats. Research shows that people who eat more whole grains may have a lower risk of heart disease, stroke, diabetes, and some cancers. Look for the words “whole grain” in the ingredient list (such as whole grain amaranth).
Some ancient grains have special health properties:
- Barley contains soluble fibre that may lower cholesterol and blood glucose in healthy adults.
- Quinoa contains all eight essential amino acids making it a complete protein.
Are ancient grains gluten-free?
Amaranth, quinoa, buckwheat, millet and teff are gluten-free. Read labels to make sure these grains are pure and not contaminated with wheat, barley, rye or other gluten-containing ingredients.
Ancient Grains Are More Sustainable Grains
As if the nutrition of these grains weren’t alluring enough, ancient grains also offer so many sustainability benefits. To give you a bit of context, modification of grains in the U.S. began during the Green Revolution in the mid 20th century. During this time, farmers started to selectively breed grains with shorter stature to encourage more seed or harvestable grain production. With these modifications, the root structure and density of these plants decreased to the same degree. This combination of less root structure and plant matter above ground yielded less organic (or living) matter that could reenter the soil after harvesting. This, in part, started the soil health crisis we face today as organic matter is key to soil’s productivity and capability to store carbon in the ground.
Given that ancient grains have not been adulterated in this way, they have maintained deep root systems and taller plant structures above ground. This enables them to reintroduce more organic matter into the soil, leading to improved soil health and ability to sequester carbon. This is so important because soil is one of the greatest carbon sinks on our beautiful planet.
Plus, these deep root systems help ancient grains to be more drought-resistant, as they can reach deeper water sources in the ground. Certain varieties will be more drought resistant than others—teff, for example, is a particularly drought-tolerant ancient grain.5
Easy Ways to Eat More Ancient Grains
Because of their impressive health and sustainability benefits, these grains are becoming increasingly trendy, landing them on more grocery store shelves, superfood lists, and meal plates across the country. You’ll find at least one, if not several, varieties of ancient grains at nearly every market these days.
Once you’re ready to cook, there’s so many delicious ways to use ancient grains. Some tasty options include adding them to soups or salads, using them as a base for hearty grain bowls, serving them up as a side dish with herbs and aromatics, or even using the flour of these unique grains in whatever baked good your heart desires.