Quinoa: The Complete Protein Powerhouse
You’ve probably seen quinoa everywhere lately, and there’s a really good reason why. This ancient grain is a source of all nine essential amino acids that the body needs to function but people must get them from food because the body doesn’t produce them. One cup of cooked quinoa boasts 39 grams of carbohydrates and 8 grams of protein.
Quinoa was referred as the ‘mother grain’ because of its exceptional nutritional value, and it was regarded as a gift from their gods by the Inca people. As a whole grain, quinoa is a good source of several B vitamins that play a key role in metabolism and a healthy nervous system, as well as dietary fiber, which can lower the risk for heart disease, diabetes and obesity. Like rice, quinoa is naturally gluten-free, making it a carb option for people with celiac disease.
Amaranth: The Immortal Food
High-protein amaranth has been eaten in South America for thousands of years, and legend has it that the Aztecs referred to amaranth as the “food of immortality.” Amaranth is a nutritious, gluten-free grain that has been cultivated for more than 8,000 years. This tiny powerhouse really lives up to its reputation.
Amaranth provides about 13 grams of protein per 100 grams. Thanks to its impressive nutrient composition, amaranth has been linked to numerous benefits, including decreased heart disease risk and inflammation. What’s amazing is that amaranth can literally be popped like popcorn for a healthy snack. Amaranth flour can work in gluten-free baking, such as muffins. The distinctive, slightly spicy flavor works well with corn and squash dishes, and pairs nicely with cinnamon in desserts.
Farro: Mediterranean’s Ancient Treasure
Farro refers to any one of three ancient grains from the Triticum family, first cultivated and eaten over 2,000 years ago. It is still popular in Tuscan and other Mediterranean cuisine. This chewy grain has become a favorite among health-conscious cooks for good reason. In addition to great taste, the large, whole-grain version of farro provides healthy fiber and protein. Its pleasantly chewy texture holds up well, even in soups and stews.
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. Farro provides about 9 grams of fiber per 100 grams. The grain is also packed with antioxidants that might help protect against chronic diseases.
Sorghum: Africa’s Drought-Resistant Gift
Sorghum is the fifth most consumed grain worldwide and a great source of nutrients. Sorghum is a gluten-free grain that originated in Africa. It is rich in antioxidants and provides a good source of fiber, protein, and minerals such as iron and phosphorus. What makes this grain truly special is its environmental friendliness.
Like corn, it’s an essential whole grain used for making fuel and feeding animals and people, but takes far less water to cultivate and matures quickly, and so it is more environmentally friendly. One cup of cooked sorghum contains 11 grams of protein, and 7 grams of fiber. The grain’s mild flavor makes it incredibly versatile for both sweet and savory dishes. Sorghum has roots in African heritage cuisine, and works well with Creole and Cajun dishes and flavors. Gourmet restaurants are using it in flatbreads and Spanish-style rice dishes.
Barley: The Heart-Healthy Champion
Barley is highly nutritious and among the most widely consumed ancient grains in the American diet. But here’s what makes barley truly remarkable for your health. Barley is high in beta glucans, a type of soluble fiber that dissolves in water and forms a gel-like substance in your gut. Beta glucans are also linked to heart health.
Generally, barley contains protein (10–17%), carbohydrates (~65–68%), lipids (2–4%), dietary fibres (18–22%), β-glucan (4–9%), minerals (1.5–2.5%) and vitamins (~2%). It contains ~14–20% rapidly digestible starch, ~20–25% slowly digestible starch and about 2.2% resistant starch that would help regulate the rate of glucose release in barley-containing foods in the human body. Research shows that barley consumption can significantly improve cholesterol levels.
Teff: Ethiopia’s Tiny Nutritional Giant
Teff is a tiny grain native to Ethiopia. Teff kernels are so small (slightly smaller than quinoa kernels) they’re named for the Amharic word “teffa,” which means “lost.” But don’t let its size fool you – this grain is a nutritional powerhouse.
Because the gluten-free grains are so small, there is a high proportion of germ and bran, the most nutritious parts of whole grains. Although teff grains are tiny, they’re packed with important nutrients, such as iron and magnesium. Teff is particularly rich in minerals like calcium and has a high fiber content. Teff flour is used to make injera, the flavorful flatbread used to scoop up stews in traditional Ethiopian and Eritrean cuisine.
Millet: The Versatile Superfood Seed
While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal considered a staple throughout China, India, Africa, Ethiopia, and Nigeria. This is actually quite funny when you think about it – we’ve been feeding our birds better than ourselves!
Millet contains a variety of nutrients linked to lower inflammation, reduced heart disease risk, and improved blood sugar control. Quinoa and millet are good sources of magnesium, important for bone health and energy production. The grain has a mild, slightly nutty flavor that works well in both sweet and savory applications. It can be seasoned and pressed into patties for veggie burgers.
Kamut: Ancient Egypt’s Golden Grain
Kamut is the brand name for the ancient khorasan wheat grain, which may have originated in Mesopotamia and has links to ancient Egypt. Today it’s grown primarily on certified organic farms in Montana, Alberta, and Saskatchewan and comes with a guarantee of never being genetically modified or hybridized.
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. Kamut contains about 15 grams of protein per 100 grams. A 4-week study in 22 people found that a kamut-based diet suppressed hormones that promote inflammation and reduced total cholesterol by 4%, LDL (bad) cholesterol by 8%, and blood sugar levels by 4%, compared to a semi-whole-grain diet.
Spelt: Europe’s Ancient Wheat Alternative
Another “covered” wheat variety, spelt was originally grown throughout Europe and southwestern Asian countries, but it eventually was replaced with modern wheat that was more easily hulled and processed. Today spelt is grown primarily in Europe, Canada and the U.S., where it’s gaining in popularity as an alternative to modern wheat in baked goods, pastas, tortillas, cereals and desserts.
While it still contains gluten, spelt boasts more protein, riboflavin, potassium and niacin than most modern wheat varieties. Spelt and teff are excellent sources of dietary fiber. Teff is particularly rich in minerals like calcium and has a high fiber content. The grain has a nutty, slightly sweet flavor that many people find more appealing than regular wheat.
Buckwheat: The Not-Actually-Wheat Wonder
Buckwheat, despite its name, is not a true grain but rather a seed related to rhubarb. It’s high in protein and fiber and can be used in a variety of dishes, from porridge to pancakes. This is one of those foods where the name is totally misleading – it’s actually completely gluten-free!
Similarly, buckwheat is recognized for its functional and nutraceutical properties, offering a plethora of health benefits attributed to its diverse array of biologically active constituents; flavonoids, phytosterols, and antioxidants. Buckwheat has this earthy, robust flavor that’s really distinctive. It’s particularly popular in Eastern European cuisine, where it’s used to make everything from hearty porridges to traditional pancakes called blini.
