"It has more protein and fiber than most other grains," Davis says. The fiber and nutrient content of this grain supports healthy circulation, and may provide weight loss benefits as well. Freekeh is fun to say and easy to enjoy, according to registered dietitian Carlene Thomas, R.D. Unlike many other grains, sorghum is naturally gluten-free and can be easily ground into flour for gluten-free baking.

All rights reserved. "Batch cook it and add to soups and salads for the addition of fiber and magnesium," she says. Teff boasts 20 percent of your daily iron (more than twice that of other grains) and has triple the amount of calcium as other grains. Join Outside+ to get Clean Eating Magazine plus exclusive meal plans, members-only recipes, premium health-improving content and more. Sorghum is another ancient cereal grain similar to quinoa and is a great option if you're intolerant or allergic to gluten. This article takes a close look at grains and their health. When the bran and germ are removed, the fiber, phytochemicals, antioxidants, and several vitamins and minerals are removed with it, resulting in a less healthy grain. You might recognize it as a common ingredient in bags of birdseed, but this ancient grain has been a staple of cuisines the world over for centuries, including in India (where its milled into flour and baked into the savory flatbread roti), China, South America, Russia and several African countries (where its cooked up as a porridge and brewed into beer). Quinoa is a popular, gluten-free ancient grain that offers impressive health benefits. Learn more about the training, education, roles and workplaces of dietitians. Its often lumped in with other grains, however, since it cooks up similarly and retains many of the same nutrients. Kamut is the brand name for the ancient khorasan wheat grain, which may have originated in Mesopotamia and has links to ancient Egypt. If its hard to find at your usual grocery store, shop for it online. Get access to everything we publish when you Rye is a popular ancient grain that is a member of the wheat family. From Bulgar to Quinoa: What Grain Is Right for Your Diet? Heres our process.

Kamut, also called Khorasan wheat, is a high-fiber and high-protein ancient grain, native to Egypt. Bulgur, also called cracked wheat, is a staple food in Middle Eastern cuisine. It also offers antioxidant benefits for eye health. Examples include sorghum, teff, millet, and amaranth. Additionally, farro is particularly high in protein and fiber, which may help maintain a healthy body weight by curbing your appetite and keeping you full after meals (31, 32).

in Journalism from The University of Texas at Austin and has previously written for Tribeza magazine.

But what makes grains ancient, and are they really all that better than common grains?

Its mild flavor makes it very versatile. One cup of rye grains contains more than 25 grams of fiber and more than 17 grams of protein, according to the U.S. Department of Agriculture (USDA). Teff works well in porridges, rice pilafs, and gluten-free baked goods, like these sweet teff pancakes. Teff can be cooked into a polenta or ground into flour to make gluten free breads and baked goods. Roughly 50% of the worlds sorghum is still used for food, however, notably in Africa, where the grain originated and where its still cooked up like popcorn, turned into porridge, brewed as beer, made into couscous and milled into flour for bread. Its high fiber content may promote heart health, good digestion, blood sugar control, and weight loss (32, 44). In its flour form, it can be used to make gluten free breads and pizza dough. SweetQuinoa Its an excellent addition to soups, stews, casseroles, and summer salads. in Journalism from The University of Texas at Austin and has previously written for Tribeza magazine. Quinoa is a great whole grain to start with as it is easy to find in any grocery store. Quinoa also makes for a protein-packed filler in veggie burgers and burritos. Per 3.5 ounces (100 grams), uncooked sorghum provides (15): Sorghum is not only high in nutrients but also but also a good source of powerful polyphenol plant compounds, including anthocyanins and phenolic acids, which function as antioxidants inside your body (16).

As grains, however, you can expect all of them to contain a decent amount of dietary fiber as well as some plant protein.

You can find it in specialty stores, as well as online. Mini Blueberry Buckwheat Ricotta Dessert Pancakes, Roasted Salmon & Summer Vegetable Farro Salad, 5 Vitamins and Minerals That Boost Athletic Recovery, Two Birds, One Stone: How to Up Your Intake of Nutrient-Dense Foods for Better Health, 11 Grown-Up Ways to Sneak More Veggies into Your Diet, Mix & Match: Your Guide to Easy, Completely Customizable Grain Bowls, Get Your Fill of Fiber in This Customizable Farro Bowl, The 15 Best Post-Workout Carbs, According to a Nutrition Coach. Some studies have shown that ancient grains provide a greater reduction in cardiovascular risk factors.

Would you like to be the first to hear about our new products and more? It is much more nutrient-dense than most commercial breads on the market. Freekeh is rich in protein (four times the amount of brown rice), calcium, protein, lutein (good for your eyes) and prebiotic properties (great for your gut). "The kernel contains the bran, endosperm, and germ," she says. One study even shows ancient grains may improve cardiovascular health by lowering bad cholesterol. According to the research firm DataEssential, these ancient grains saw more growth on restaurant menus than any other grain in 2015, and the National Restaurant Association has included ancient grains on its annual Top-20 list of culinary trends since 2014. A variety of whole grain wheat, kamut contains about 250 calories per cup with 7 grams of fiber and 11 grams of protein. Millet is gluten-free and extremely versatile, making it the perfect substitute for wheat, corn and rice in both savory and sweet dishes. A staple of the Aztecs, the golden-hued amaranth is now an essential ingredient in many cultures cuisines, including in several South American countries, where its popped like corn, and in India, where its served up for breakfast porridge-style. ", "Amaranth is a good source of the two amino acids methionine and lysine," Zibdeh says. While it first popped up in whats now Eastern Europe circa 4000 BC, its incredibly popular today in Central and Southeast Asia, as well as in the Middle East and parts of Europe. This is due to the high levels of lactic acid bacteria in rye bread. Per 3.5 ounces (100 grams), uncooked rye grains pack (45): Due to its high fiber content, rye and rye-based products may be more effective at alleviating constipation than wheat-based products and laxatives (46). "It is rich in minerals including iron, magnesium, and zinc," Largeman-Roth says. The health benefits associated with ancient grains are unique to each variety. Teff is also gluten-free and can be used in porridge, soups, stews, and gluten-free baked goods. They contain more vitamins and minerals than refined grains. Many of the grains that fall into this category are uncommon in the Western world, but are commonly used elsewhere. Ancient grains have gained popularity in recent years because they tend to be less processed and boast more vitamins, minerals, and fiber than more common grains. Ancient grains in their whole grain form provide fibre, vitamins and minerals, and healthy fats. It can be found in the rice aisle. Try incorporating a few of these ancient grains into your diet to reap their health benefits. She has covered topics ranging from regenerative agriculture to celebrity entrepreneurship. Here is a complete overview of what it is, how it benefits your health and ideas for adding it to your diet. Ancient grains are a group of grains and seed-like grains, called pseudocereals.

Others have noted improved digestion and better blood sugar control with ancient grains.

It can be enjoyed as a hot breakfast cereal or in place of other grains like rice, couscous, and quinoa. What we do know for sure is that ancient grains are whole grains, and we should be eating whole grains! Millet is slightly sweet in flavor, Thomas says, and it works well in salads or mixed into a whole grain medley with sauteed vegetables. Healthline Media does not provide medical advice, diagnosis, or treatment. Ancient grains are making a comeback. Popular in Middle Eastern countries, freekeh (also called fark) is made from a young, green durum wheat. A serving of a whole grain is one slice of whole wheat bread or a half cup of a cooked grain. Ideally this means they should look and taste much like they did centuries ago and should have retained their original nutritional properties. Freekeh is a staple in Middle Eastern cuisine. Our online classes and training programs allow you to learn from experts from anywhere in the world. Want to unlock the potential of food? Create a personalized feed and bookmark your favorites. Because of this, it is always advantageous to consume whole grains, rather than refined grains which are missing the bran, germ, and important nutrients for overall health. Compared to modern wheat, it is much richer in polyphenols and fatty acids as well as minerals like selenium, which support a healthy immune system. One cup (182 grams) of cooked bulgur offers (43): Bulgur is frequently made from cracked durum wheat and often added to salads like tabbouleh or used in place of rice in dishes like pilaf. Boil, dry, crack and sort almost any kind of wheat and youll end up with bulgur. Ancient grains are whole grains that have been unchanged for hundreds of years and have a variety of health benefits. Whole grains fiber content in particular has been shown to help lower cholesterol, prevent blood clots from forming and regulate blood sugar (an important factor in preventing Type 2 diabetes). Rinsing quinoa before cooking helps to remove the seeds bitter-tasting hulls, leaving a mild, nutty flavor that lends itself well to soups, salads, rice-like sides and stir-frys. Read labels to make sure these grains are pure and not contaminated with wheat, barley, rye or other gluten-containing ingredients. Lifespan, Rhode Island's first health system, was founded in 1994 by Rhode Island Hospital and the Miriam Hospital. Yummy Quinoa Lunch Here are some of the nutritional and health benefits associated with seven ancient grains: A gluten free grain, amaranth is rich in fiber, calcium, iron, and potassium and, with nine grams per cup, it is packed with protein. Amaranth contains roughly 14% protein, making it one of the most protein-rich grains available. Moore worked on the copywriting and marketing team at Siete Family Foods before moving to New York. 2009 - 2022 MindBodyGreen LLC. One cup (185 grams) of cooked quinoa boasts (38): Quinoa contains potent antioxidants, such as quercetin and kaempferol, which have been shown to have anti-inflammatory and anticancer properties in animal studies (39, 40, 41). Kamut is a large grain and can make a filling, nutrient-dense addition to salads, or a hearty base for a grain bowl. As freekeh contains gluten, people with celiac disease and other gluten-related conditions should avoid it. Traditionally used in the U.S. to feed livestock and produce ethanol, sorghum is treasured by farmers for being able to sustain most conditions and need a third less water to thrive than other ethanol-producing plants. She earned a B.A. A favorite of gluten-free gurus, quinoa has been grown for centuries in the Andes of South America, where the Incas dubbed it their Mother Grain. Its not a grain at all, in fact, but a seed thats botanically closer to swiss chard and beets. It also makes for a hearty addition to soups and stews, and its slightly sweet, nutty flavor makes it perfect as a warm, creamy breakfast porridge, similar to cream of wheat. Teff is the worlds smallest grain, at approximately 0.71% the size of a wheat kernel (18). This grain consists of tiny bulbs about the size and shape of poppy seeds, but each one is packed with high levels of iron, calcium, and dietary fiber. Your Guide to Setting Healthy Living Goals. "These germ and bran are rich in the fiber, minerals, vitamins, and phytochemicals. Whole grains have many legitimate health benefits. "Despite having the word wheat in its name, buckwheat is a completely different plant and is 100% gluten-free," registered dietitian Nour Zibdeh, M.S., RDN, tells mindbodygreen. In fact, incorporating ancient grains into a modern diet may reduce the risk of overall chronic illness, including type 2 diabetes and cardiovascular disease. For more details on each grains specific nutrient profile. However, compared to wheat, rye contains fewer carbs and more vitamins and minerals. In fact, it's oftentimes used in birdfeed, but that doesn't make it any less nutritious for humans.

Keep reading to learn more about these grains and their benefits. Thomas particularly likes Bob's Red Mill cracked freekeh, which has about 7 grams of protein per serving. The ancient grain has a nutty flavor and cooks quickly (about 15 minutes). Buckwheat boasts several potential health benefits, thanks to its high levels of protein, potassium, zinc, copper and manganese. Three times the size of modern wheat, the sweet, nutty Kamut boasts more protein, amino acids, vitamins and minerals (notably selenium, zinc, potassium, iron, phosphorus and magnesium) than modern wheat. Sprouted grain bread is made from whole grains that have begun to germinate. In addition, studies have linked ancient grain consumption to health benefits, such as lower heart disease risk, better blood sugar control, and improved digestion (1, 2). Both the bran and the germ contain phytochemicals and antioxidants, which are both compounds that promote health. Per 3.5 ounces (100 grams), uncooked teff contains (19, 20): Although teff grains are tiny, theyre packed with important nutrients, such as iron and magnesium. Start with trying just one new whole grain every few weeks. If sorghum, millet, quinoa, amaranth and bulgur havent made their way to your plate yet, its only a matter of time. See alsoMini Blueberry Buckwheat Ricotta Dessert Pancakes. Alternatively, you can add amaranth to soups or stews to add bulk and thickness.

In addition to lowering blood pressure, magnesium helps to improve blood vessel function and supports normal heart contractions. Teff kernels are so small (slightly smaller than quinoa kernels) theyre named for the Amharic word teffa, which means lost. This type of millet grain has long been a staple in Ethiopia, where its milled into flour and turned into the popular pancake-like bread called injera. If you love soba noodles, galettes or blintzes, youre likely already a fan of buckwheat, which tends to be the main ingredient of these delectable dishes. Still others report that the hype over ancient grains is more of a marketing strategy. All rights reserved.

According to the Whole Grains Council, however, they are loosely defined as grains that have remained largely unchanged over the past few centuries. Ezekiel bread is made from sprouted grains and doesn't contain added sugars. Ancient grains however, are grown just like they were thousands of years ago. You can find farro at specialty food stores, as well as online. Kamut has a chewy, nutty texture with grains two to three times the size of wheat grains. They contain phytonutrients and antioxidants that fight inflammation, in turn helping to prevent chronic diseases and cancer.

While referred to as one grain, farro actually comprises three grains: einkorn, emmer and spelt. In recent years, they are becoming more popular in America as well. Fun fact: Christopher Columbus reportedly brought barley to North America on his second voyage in 1494, but the crop didnt gain popularity in America for another 200-plus years, when English settlers recognized its potential for brewing beer. These are suitable for people who cannot tolerate gluten or wheat. As defined by the Whole Grains Council, ancient grains are grains that are largely unchanged over the last several hundred years. Over the years, some varieties of grain, especially wheat, rice, and corn, have been altered through biotechnological advances such as mutation, selective cropping, breeding, and genetic modification. Millet is versatile and gluten-free. She earned a B.A. This is likely because they still contain their nutrient-rich kernel, functional medicine doctor and registered dietitian Elizabeth Boham, M.D., M.S., R.D., explains.

Quinoa is a well-known ancient grain that's packed with protein and easy to cook. They are more filling and satisfying due to the intact bran and germ. Vegetable Quinoa Salad Barley is affordable, widely available, and easy to eat. See alsoRoasted Salmon & Summer Vegetable Farro Salad.

Because of its rich fiber content (up to 30% compared with 12% for wheat and 3.5% for brown rice), barley has been hailed for its ability to reduce blood pressure, lower LDL bad cholesterol, regulate blood sugar and control weight gain by curbing the appetite. Some ancient grains are not grains, but actually grasses or seeds. If you sprout the grain, it may be easier to digest and can be used to make these honey-crusted spelt bagels. Refining a grain removes half to two-thirds of the nutrients. For the freshest farro, buy it as a whole grain and crack it yourself in a coffee grinder. Eating whole grains instead of refined grains is associated with lower health care costs. Be sure to buy grains that are plain, as the pre-seasoned grains can have a high amount of sodium. Khorasan wheat, also known as kamut, is a high-fiber, nutrient-dense grain that is linked to health benefits. While it's not gluten-free, for people who can tolerate it, rye bread may have positive benefits on the gut microbiome and may help lower insulin levels. This article tells you. Protein is the most filling macronutrient, and adding more protein-rich foods to your diet may help regulate hunger and promote weight loss (42). In addition, a higher intake of fiber-rich whole grains, such as rye, is linked to a reduced risk of certain cancers, including breast and colorectal cancers (47, 48, 49).

They contain fiber to help lower blood sugar levels, as well as low density lipoprotein (LDL) cholesterol levels.

Diets higher in ancient grains have been linked to health benefits, such as improved blood sugar and reduced inflammation, as well as heart disease and cancer risk.

What are Ancient Grains and Are They Healthy. Since it's low in FODMAPs, amaranth is easy to digest. There are even pouches of quinoa that can go directly into the microwave and cook in just a few minutes. Look for the words whole grain in the ingredient list (such as whole grain amaranth). Fonio is not widely available in the United States but can be purchased online. why healthy whole grains are a part of the clean eating lifestyle.

The crops have been staples in countries around the globe for thousands of years and are still minimally processed. "These grains have a lower glycemic load when eaten in their whole form.". Connect with a dietitian. One type of phytochemical (phytosterol) helps prevent cholesterol from being absorbed in the gut, Boham say. Our website services, content, and products are for informational purposes only. Some ancient grains are gluten-free (amaranth, quinoa, buckwheat, millet, teff), while the ancient wheat varieties (spelt, einkorn, kamut, freekeh) are not, though theres evidence that even these are more easily digested for the gluten-sensitive. You can even find blends that are a combination of multiple ancient grains all in one bag!

"You can actually pop it like popcorn," Thomas says, "or cook it and add to salads and mixed dishes (think grilled summer veggies with a dressing). Kamut also offers antioxidant benefits, helping to reduce gut inflammation and reducing pain associated with IBS. Aside from being celiac-friendly, sorghum is a great source of protein (combine with pulses such as chickpeas to create a complete protein! It may contain resistant starch, which passes through your digestive tract without being broken down and feeds your healthy gut bacteria (52). Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. The bran is the outer layer of the kernel and is filled with fiber, B vitamins, and minerals, such as iron, copper, zinc, magnesium. One cup (246 grams) of cooked amaranth contains (4): Thanks to its impressive nutrient composition, amaranth has been linked to numerous benefits, including decreased heart disease risk and inflammation (5, 6). Today spelt is grown primarily in Europe, Canada and the U.S., where its gaining in popularity as an alternative to modern wheat in baked goods, pastas, tortillas, cereals and desserts. According to Boham, millet has 6 grams of protein per serving and is rich in copper, folate, magnesium, and B-complex vitamins, including vitamin B1 (thiamin) and vitamin B3 (niacin). Beta glucans are also linked to heart health (34, 35, 36). This family of grains are considered covered wheats, meaning the kernels still need to be removed or hulled after harvesting. Farro is an ancient wheat-based grain that has become increasingly popular. Please take our feedback survey to help us make the website better.

Millet is the name for a family of small related grains. Whats more, this grain is an excellent source of plant-based protein, boasting 8 grams per 1-cup (185-gram) serving. Per 3.5 ounces (100 grams), uncooked fonio provides (50, 51): Fonio also boasts good amounts of magnesium, copper, and zinc. Ancient grains are a group of grains and pseudocereals (seeds that are consumed like grains) that have remained mostly unchanged for thousands of years.

These bacteria break down resistant starch into short-chain fatty acids (SCFAs), which may help lower blood sugar and inflammation, among other benefits (53, 54).

Here are 14 healthy whole-grain foods to add to your. Youve probably heard of quinoa and chia seeds maybe even sorghum or spelt. In fact, quinoa is one of the only plant-based complete proteins, offering all the essential amino acids that our bodies cant make on their own. According to Largeman-Roth, it's high in fiber and protein. A higher intake of these compounds has been linked to a lower risk of degenerative eye disorders, such as cataracts and age-related macular degeneration (AMD) (25, 26). Based on the 2015-2020 Dietary Guidelines for Americans, the recommendation is to consume at least half your grains as whole grains, at the very minimum.

Search by location, keyword or name to find a dietitian in your area. According to the Whole Grains Council, ancient grains have been mostly unchanged by selective breeding over the past several hundred years. Soft and chewy when cooked up, its most often used as a hearty addition to soups and salads, on its own as a savory side, or milled into flour to bake bread. Dietitians look beyond fads to deliver reliable, life-changing advice. Boham tells us it's rich in vitamin B1 (thiamin), vitamin B3 (niacin), iron, calcium, and fiber. Barley is the most widely consumed cereal crop after wheat, rice and corn. Farro is a healthy ancient grain.

Farros nutty, chewy kernels are a bit plumper than barley and can be used in any dish that calls for rice or quinoa soups, salads, sides, stir-frys, etc. Once harvested it goes through a roasting, rubbing and cracking process that lends to its distinct nutty, smoky flavor and soft, chewy texture. Here is a detailed look at amaranth and its health benefits. ), iron and B vitamins. Katy MacQueen, MS, RD, CSOWM, CDOE, CVDOE. This cracked wheat is a staple in the Mediterranean diet and works well in foods like tabbouleh and Turkish grain pudding, called asure. It also racks up fewer calories per serving than quinoa, brown rice or farro, making it a diet-friendly option for pilafs, savory sides or as a breakfast porridge. It's also rich in amino acids, selenium, zinc, and magnesium. The gluten-free grain is gaining in popularity in America, however, turning up in recipes for gluten-free baked goods, waffles, pancakes and breads. They are also one of the few grains that boast vitamin C, a nutrient vital for immune and bone health (20). While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal considered a staple throughout China, India, Africa, Ethiopia, and Nigeria. Recipe submitted by Natalia Mieczynski, a clinical psychologist at Bradley Hospital. In Ethiopia, conditions like iron deficiency anemia are quite rare, possibly due to this nations high consumption of teff grains (21). Buckwheat is a versatile grain and works well in breakfast bowls, like this buckwheat clementine and chia bowl or this veggie buckwheat bowl. Fonio is a type of millet thats widely consumed in West African countries. 2022 Nature's Path Foods. Quinoa seeds are small, round and typically tan in color but also come in red, black and purple. Heres a bit more about 12 ancient grains sprouting up on menus today! "The fiber in whole grains also works to slow down the absorption of your food and as a result decreases your blood sugar and insulin spike after a meal," Boham says. Its available online and in some stores. It is beneficial to include ancient grains in addition to modern whole grains because eating a variety of different types of grains will offer a wider range of nutrient profiles. Its also a staple grain in parts of India, Mexico and Central America, and is finally growing in popularity in America as yet another gluten-free alternative to wheat. This means typically three to five servings of whole grains per day, depending on an individuals nutrient needs. All ancient grains are whole grains, which means they are unrefined and the whole grain is fully intact. However, it is not gluten-free. Amaranth can be easily used in place of rice, couscous, and quinoa. It can be ground to make a delicious gluten-free flour for baking or cooked for a fluffy, couscous-like texture. Thats because they tend to be less processed and pack more vitamins, minerals, and fiber than more widespread grains like corn, rice, and modern wheat. Today its grown primarily on certified organic farms in Montana, Alberta, and Saskatchewan and comes with a guarantee of never being genetically modified or hybridized. For example, a study in 105 people with type 2 diabetes found that replacing rice with millet in a meal reduced post-meal blood sugar levels by 27% (10). This means youll be less hungry and as a result, may eat less over the course of the day, which can lead to weight loss. Abby Moore is an editorial operations manager at mindbodygreen. Research shows that people who eat more whole grains may have a lower risk of heart disease, stroke, diabetes, and some cancers. It also helps regulate blood sugar and increases circulation. Bulgur is usually sold parboiled (partially cooked), which means it can be prepared quickly.

Similar to pasta, bulgur is extremely versatile and can be boiled up quickly to use in salads, soups or side dishes, including the popular Mediterranean dish tabbouleh. There are so many benefits to adding whole grains to your diet. However, making all your grains whole grains will offer additional health benefits.