Quinoa: The Complete Protein Superstar
Quinoa and amaranth are considered to be complete proteins because they contain the amino acid lysine, which most plant proteins lack. This makes quinoa particularly valuable for vegetarians and vegans who struggle to get all essential amino acids from plant sources. There are over 100 kinds of quinoa. White and yellow types have the mildest taste; black quinoa has the most intense flavor.
Quinoa contains about 14 grams of protein per 100 grams. The grain also packs impressive amounts of fiber, magnesium, and iron. Research suggests that quinoa’s high antioxidant content, including compounds like quercetin and kaempferol, may help reduce inflammation in the body. Despite being called a grain, quinoa is technically a seed that’s related to spinach and beets.
When preparing quinoa, always rinse it thoroughly before cooking to remove the natural coating called saponins, which can make the grain taste bitter or soapy. Nutritionists recommend using 1.5 cups of a flavorful cooking liquid like sodium mushroom, chicken or beef stock for every cup of uncooked quinoa to boost flavor.
Amaranth: The Aztec Food of Immortality
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.” This tiny grain delivers nearly as much protein as quinoa and contains all the essential amino acids your body needs.
Amaranth provides about 13 grams of protein per 100 grams. As a group, grains are low in fat; the exceptions are oats, amaranth and quinoa, which carry around seven per cent fat (double that of the other grains), but this fat contains beneficial omega-3 fatty acids. The grain is naturally gluten-free and provides significant amounts of calcium, iron, and magnesium.
You can pop amaranth like popcorn. Amaranth flour can work in gluten-free baking, such as muffins. Its slightly nutty, earthy flavor works particularly well in sweet applications when paired with cinnamon or vanilla.
Teff: Ethiopia’s Nutritional Treasure
Although teff grains are tiny, they’re packed with important nutrients, such as iron and magnesium. They are also one of the few grains that boast vitamin C, a nutrient vital for immune and bone health. This ancient grain from Ethiopia has sustained populations for thousands of years and continues to be a dietary staple across East Africa.
In Ethiopia, conditions like iron deficiency anemia are quite rare, possibly due to this nation’s high consumption of teff grains. Research involving pregnant Ethiopian women found that daily teff consumption was linked to significantly lower rates of anemia compared to less frequent consumption. Because the gluten-free grains are so small, there is a high proportion of germ and bran, the most nutritious parts of whole grains.
Teff has a mild, slightly sweet flavor that works well in both savory and sweet dishes. Teff makes an excellent hot cereal, and can be prepared as a polenta or side dish. When prepared like rice, teff can be ready in 15 or 20 minutes.
Farro: The Mediterranean Marvel
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. Farro is not a specific grain, but rather a category that includes three species of hulled wheat: Einkorn (Triticum monococcum), Emmer (Triticum dicoccum), and Spelt (Triticum Spelta).
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 provides about 9 grams of fiber per 100 grams. This high fiber content supports digestive health and helps maintain steady blood sugar levels throughout the day.
The whole grain version of farro is more nutritious than the husked or “pearled” type. Look for labels that specifically mention “whole farro” to get maximum nutritional benefits. The grain works beautifully in grain salads, risotto-style dishes, and hearty soups.
Millet: The Underrated Blood Sugar Stabilizer
While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal considered a staple throughout China, India, Africa, Ethiopia, and Nigeria. Don’t let its association with bird food fool you – this tiny grain packs serious nutritional benefits for humans too.
Millet contains a variety of nutrients linked to lower inflammation, reduced heart disease risk, and improved blood sugar control. 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%. This makes millet particularly valuable for people managing diabetes or prediabetes.
Millet, as a crop, is lauded for its hardiness and ease of cultivation. In Chinese cooking, millet can be the basis of a hot, savory porridge called congee. The grain cooks similarly to rice but can quadruple in size, so make sure to use a large enough pot.
Sorghum: Africa’s Antioxidant Powerhouse
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. Sorghum is the fifth most consumed grain worldwide and a great source of nutrients. This drought-resistant crop offers impressive nutritional benefits with remarkable sustainability credentials.
It is chock full of antioxidants, vitamins and minerals, but no gluten. Each half-cup has 10 grams of protein, which makes it both nutritious and filling. Sorghum is rich in antioxidants and provides a good source of fiber, protein, and minerals such as iron and phosphorus. 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.
Unlike many other grains, sorghum is naturally gluten-free and can be easily ground into flour for gluten-free baking. Its mild flavor makes it very versatile. Modern chefs are incorporating sorghum into everything from flatbreads to 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. While it’s been around for thousands of years, barley deserves recognition as one of nature’s most effective cholesterol-fighting foods thanks to its unique fiber composition.
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. For example, a review of 14 studies including 615 people reported that diets higher in beta glucans from barley significantly reduced LDL (bad) cholesterol and raised HDL (good) cholesterol levels, compared to control diets.
Barley contains about 17 grams of fiber per 100 grams. This impressive fiber content not only supports heart health but also promotes digestive wellness and helps maintain steady energy levels. Soaking or sprouting barley gives you even more benefit by making its nutrients more absorbable by the body.
Kamut: The Ancient Wheat with Modern Benefits
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. One cup of cooked kamut contains 10 grams of protein, and 7 grams of fiber.
A recent study also found that kamut can help reduce LDL “bad” cholesterol and blood glucose, making it a nutritious substitute for modern wheat. A study performed by researchers in Italy found that a diet rich in Kamut, as compared to a semi-whole wheat diet, resulted in lower total cholesterol, LDL “bad” cholesterol, blood sugar, and pro-inflammatory markers. The research also showed increased potassium and magnesium levels in participants’ blood.
Why Ancient Grains Matter for Your Health
Ancient grains tend to be higher in protein, omega-3 fatty acids, B vitamins, and zinc because they haven’t been refined like white rice, white bread, or white flour. Ancient grains and seeds provide more fiber, protein, minerals, B vitamins and phytonutrients (molecules that fight disease and inflammation) than most of their modern cousins. In fact, current research indicates that whole grains and seeds are packed with an array of nutrients that can help improve cholesterol and triglyceride levels, reduce inflammation, promote satiety, and improve blood glucose control.
As part of an overall healthy diet, the fiber in whole grains may support healthy digestion, control your blood sugar, protect your heart, and maintain your digestive health. As part of a healthy diet, eating whole grains instead of refined reduces total cholesterol, low density lipoprotein (LDL), triglycerides, and risk of cardiovascular disease.
A diet rich in these grains reduces the risk of heart disease, type 2 diabetes, obesity and some forms of cancer. The combination of fiber, protein, antioxidants, and essential nutrients makes these ancient varieties particularly valuable for long-term health. From a nutritional perspective, they are recognized for their complete protein, phenolic compounds and flavonoids, prebiotic fibers, and essential micronutrients, including minerals and vitamins. Bioactive peptides from their proteins have shown antihypertensive, antidiabetic, antioxidant, and anticancer properties.
Making Ancient Grains Part of Your Modern Diet
I call them a bang-for-your-buck food. They are significantly cheaper than meat and fish, yet they are rich in protein and an array of phytonutrients that stave off chronic disease. Getting started with ancient grains doesn’t require a complete kitchen overhaul or expensive specialty equipment.
Consider mixing farro or quinoa into your morning bowl of cereal or oatmeal. Sprinkle some cooked grains into your salads. Adding sorghum, bulgur, or barley to a salad can help you pack in fiber and protein, while making your meal more satisfying. Start small by substituting just a portion of your regular rice or pasta with these ancient varieties.
Nutritionists recommend 3 ounces of grains in your daily diet. 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. After all, each whole grain has something different to offer (from the calcium in teff, to the soluble fiber in barley), making it impossible to play favorites.
These eight ancient grains offer a delicious pathway to better nutrition without sacrificing flavor or convenience. Each brings its own unique combination of nutrients, textures, and culinary possibilities to your kitchen. As research continues to unveil their impressive health benefits, from blood sugar control to heart protection, it’s clear why nutritionists are so enthusiastic about these time-tested treasures.
What’s your take on ancient grains – are you ready to give your dinner plate an upgrade with these nutritional powerhouses? Share your thoughts in the comments below.
