Buzz
Have you heard about the rising popularity of ancient grains? These grains, deeply rooted in history, have become renowned for their nutritional value and environmental benefits. But what exactly qualifies as an ancient grain, and how do they compare to other grains in terms of nutrition? Here’s a breakdown of what makes these grains so special.
What Are Ancient Grains?
Although there isn't a single, universally agreed-upon definition, many classify ancient grains as those that originate from indigenous cultures and have been cultivated using traditional methods for hundreds or even thousands of years. Some people use the terms ‘ancient’ and ‘heirloom’ interchangeably, while others see a distinction—where heirloom grains are those brought to the West by immigrants, while ancient grains are native to the Americas or other parts of the West.
The key distinction between ancient grains and more commonly cultivated grains (like modern wheat) is that ancient grains have remained unaltered throughout history. These grains are non-GMO, a welcome fact for those seeking more natural, untouched foods.
Popular Ancient Grains and Their Notable Health Benefits
Although there are countless types of ancient grains, we'll focus on a few of the most common (along with some unique options) and the nutritional advantages each brings. These grains share many similarities in their nutrient profiles, offering a rich array of plant-based compounds, or phytochemicals.
Phytochemicals are powerful, bioactive compounds—antioxidants that provide strong anti-inflammatory effects and help prevent chronic diseases. In addition to these benefits, each grain has its own distinct set of advantages to enjoy.
1. Chia
Though technically not a grain, chia seeds are often grouped with ancient grains due to their adherence to the same nutritional principles. Chia seeds are packed with nutrients such as omega-3 fatty acids, fiber, protein, calcium, and zinc. These elements work together to support healthy cholesterol levels, provide long-lasting energy, strengthen bones, and boost immune function.
2. Amaranth
Amaranth, once confined to a niche, is gradually stepping into the mainstream. Naturally gluten-free, it’s rich in protein and fiber, while also offering impressive amounts of manganese, iron, and magnesium. Iron plays a crucial role in forming healthy blood cells, magnesium supports good sleep, digestion, and muscle and nerve health, and manganese is important for strong bones and proper blood and hormone production.
3. Quinoa
Like chia, quinoa is technically a seed but is commonly treated as a pseudo-grain because it’s prepared similarly to rice and other grains. Quinoa is one of the rare plant-based complete proteins, meaning it contains all nine essential amino acids required for building muscle and body tissue. It's also packed with manganese, magnesium, phosphorus, folate, and zinc. Phosphorus is key to strong bones, folate supports healthy cell growth and is crucial for neural development in babies during pregnancy, and zinc is well-known for enhancing the immune system.
Here’s a comprehensive look at quinoa’s full nutritional profile.
4. Millet
Millet, another gluten-free choice, has long been associated with bird feed, but it’s now gaining recognition for its delicious flavor and impressive nutritional benefits. In addition to being rich in magnesium and manganese, millet also provides a good amount of thiamine, which plays a role in energy metabolism. Studies suggest that millet may help regulate blood sugar levels, particularly in individuals with metabolic conditions like type 2 diabetes.
5. Sorghum
Although not widely popular in the United States (yet!), sorghum is one of the most widely consumed grains across the globe. It’s packed with protein, magnesium, and manganese, along with copper and selenium. Copper helps the body absorb iron and is essential for energy production, while selenium is vital for proper thyroid function and immune system support.
6. Barley
While barley is a common addition to soups and grain bowls thanks to its chewy texture and nutty taste, it’s important to note that it is not gluten-free, contrary to what some may think. This isn’t an issue for most people who don’t have gluten sensitivities, but it’s a key point for those with gluten allergies or intolerances. Barley is rich in beta-glucan, a type of fiber that helps lower cholesterol, and also provides iron and selenium.
7. Kamut (Khorasan Wheat)
Kamut, often discussed in the context of ancient grains, is a type of wheat that offers the nutritional benefits of whole wheat, plus a lot more. It’s packed with fiber, zinc, niacin, and provides 100% of your daily selenium requirement in just one cooked cup. Niacin is especially helpful for maintaining healthy digestion, skin, and nervous system function.
8. Bulgur
Bulgur, a variety of ancient wheat, is a great base for grain salads (often featured in Lebanese tabbouleh) and is loaded with nutrients. With a good amount of fiber, magnesium, manganese, and copper, it supports heart, immune, and digestive health. No wonder registered dietitians are calling this grain an up-and-coming superfood to keep an eye on.
9. Farro
Staying within the wheat family, farro is another gluten-containing wheat variety that closely resembles kamut. It adds a delightful nutty flavor to many dishes, making it a perfect substitute for kamut in various recipes. Farro is rich in fiber, zinc, niacin, and magnesium, all of which contribute to overall health.
10. Teff
Teff, a lesser-known gluten-free ancient grain, hails from Ethiopia and Eritrea, where it continues to be a dietary staple. This tiny grain is packed with nutrients—just 100 grams of uncooked teff provides over 400% of your daily manganese needs, almost 100% of your daily vitamin C and copper requirements, as well as a significant amount of fiber, magnesium, iron, phosphorus, and zinc. This impressive nutrient profile supports a wide range of bodily functions.
11. Wild Rice
For many people in the Midwest, this history-laden pseudo-grain is a key ingredient in the traditional chicken and wild rice soup—a creamy dish filled with chicken, vegetables, and the delightful chewiness of wild rice. Naturally gluten-free and richer in protein compared to white or brown rice, wild rice is also a great source of fiber, zinc, manganese, and phosphorus.
12. Spelt
Spelt, a flavorful ancient grain, is genetically related to wheat, so it does contain some gluten—making it unsuitable for those following a gluten-free diet. It’s a great source of protein (10 grams per serving) and fiber (eight grams per serving). Additionally, spelt offers magnesium and potassium, both important for overall health.
Ancient Grains Are More Sustainable Grains
Beyond their impressive nutritional profile, ancient grains also offer significant sustainability benefits. To understand this, it’s helpful to know a bit about the history of grain modification. During the Green Revolution in the mid-20th century, farmers began selectively breeding grains with shorter heights to increase yield. However, this process also reduced the root structure and plant density, which decreased the amount of organic matter that could return to the soil after harvest. This, in part, led to the current soil health crisis, as organic matter plays a crucial role in maintaining soil fertility and its ability to store carbon.
Because ancient grains haven't been modified like modern crops, they've retained deep-rooted systems and taller plant structures. This allows them to enrich the soil with more organic matter, enhancing soil health and the soil’s ability to sequester carbon. This is essential, as soil is one of the greatest carbon sinks on Earth.
Additionally, the deep roots of ancient grains make them more resilient to drought, as they can access deeper water reserves. Some varieties, like teff, are especially drought-tolerant.
Easy Ways to Eat More Ancient Grains
Thanks to their outstanding health benefits and eco-friendly nature, ancient grains are gaining popularity and appearing on more grocery store shelves, superfood lists, and menus across the nation. You’ll likely find at least one, if not several, varieties of ancient grains at most markets today.
When you're ready to cook, there are plenty of ways to incorporate ancient grains into your meals. Try adding them to soups or salads, using them as a base for hearty grain bowls, serving them as a side with fresh herbs and spices, or even using their flour in your favorite baked goods.
Here are some delicious recipes featuring ancient grains:
- Wild Rice and Butternut Squash Bake
- Farro Salad with Brown Butter Vinaigrette
- Mole-Spiced Black Bean and Quinoa Bowl
- Avocado Grain Bowl with Beet Ginger Dressing
- Farro and Squash Salad
- Spinach and Artichoke Quinoa Casserole
- Tabouli
- Strawberry-Chia Breakfast Pudding
