Ancient Wisdom Meets Modern Science
Scientists have finally started paying serious attention to what our great grandparents knew instinctively. In the last decade, there has been a renewed interest in the ancient wheat varieties for producing high-value food products with enhanced health benefits. This study compared two ancient grains, two heritage grains, and four modern grains grown in the same agronomic conditions considering not only their chemical characteristics, but also their biological effects. The results are eye opening.
Research reveals that if you expose human liver cells to digested bread made out of ancient grains (kamut and spelt), heritage kinds of wheat, or modern strains, then expose the cells to an inflammatory stimulus, the modern wheat strains seem less able to suppress the inflammation. The investigators conclude that even though these different grains seem to be very similar nutritionally, they appear to exert different effects on human cells, “confirming the potential health benefits of ancient grains.”
Think of it like comparing a vintage wine to a mass produced bottle. Both might have similar alcohol content on paper, but the depth, complexity, and overall experience tell a completely different story.
The Nutritional Powerhouse Difference
“Generally speaking, they offer more protein, fiber, and vitamins than modern grains,” says Debbie Krivitsky, a registered dietitian at Harvard-affiliated Massachusetts General Hospital. For example, a cup of cooked teff has 10 grams of protein and 7 grams of fiber, compared with 5 grams of protein and 4 grams of fiber in a cup of cooked modern brown rice. These numbers might seem modest, but they add up to significant differences in your daily nutrition.
Research has shown that einkorn has three to four times more beta carotene than modern wheat, twice the vitamin A, and four to five times as much riboflavin. Imagine getting nearly five times more riboflavin from the same serving size. That’s like upgrading from basic cable to premium streaming, nutritionally speaking.
The mineral content tells an equally compelling story. Kamut is highly nutritious, containing more protein and minerals than modern wheat. These aren’t just marketing claims but measurable differences that can impact your health in real ways.
Rediscovering Kamut: The Pharaoh’s Grain
What about kamut, described as “mummy wheat” and supposedly unearthed from an Egyptian tomb? While the tomb story might be marketing folklore, the nutritional reality of this ancient grain is fascinating. Also known as Khorasan wheat, it is a large, chewy grain with a buttery flavor. It is an ancient Egyptian grain that has been revived in modern times. Kamut is highly nutritious, containing more protein and minerals than modern wheat.
Clinical trials show remarkable results. When study participants in the control group were switched to the ancient wheat kamut, they experienced less abdominal pain, less frequent pain, less bloating, more satisfaction with stool consistency, and less interference with their quality of life, compared to the modern wheat. For people dealing with digestive issues, this could be life changing.
Khorasan wheat, also known as kamut, is a high-fiber, nutrient-dense grain that is linked to health benefits. Kamut may be especially beneficial for reducing blood sugar levels and heart disease risk factors like LDL (bad) cholesterol. Think of kamut as the luxury car of grains, offering premium performance in multiple areas.
Quinoa: The Complete Protein Champion
Often referred to as a superfood, it is a protein-rich grain with a mild, slightly nutty flavor. It originated in the Andean region of South America and has been cultivated for over 5,000 years. Quinoa is gluten-free and packed with essential amino acids, making it a perfect choice for those with dietary restrictions. This makes quinoa particularly valuable for vegetarians and vegans seeking complete proteins.
The protein content of quinoa grains varied from 12.8 to 16.7%, which is higher than those of corn, rice and barley. The two main storage proteins in quinoa grain are albumins (35%) and globulins (37%). Quinoa proteins are recognised as high-quality proteins due to their great amount and well-balanced composition of essential amino acids.
Here’s what makes quinoa special: Quinoa protein contains a high concentration of lysine (2.4–7.8 g/100 g protein), methionine (0.3–9.1 g/100 g protein) and threonine (2.1–8.9 g/100 g protein), which are the limiting amino acids in ancient cereals such as maize and wheat. It’s like having a complete amino acid toolkit in every bowl.
Millet: The Drought-Resistant Marvel
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 humble grain deserves far more respect than it gets in Western countries.
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%. That’s a significant improvement for anyone managing blood sugar issues.
The versatility factor can’t be ignored either. It can be enjoyed as a hot breakfast cereal or in place of other grains like rice, couscous, and quinoa. Plus, it is gluten-free and highly nutritious, providing protein, fiber, and essential vitamins. Millet is versatile and can be used in porridge, salads, and rice substitutes. Its mild flavor makes it an excellent base for sweet and savory dishes.
Amaranth: The Aztec Superfood
Amaranth is a nutritious, gluten-free grain that has been cultivated for more than 8,000 years. The Aztecs considered it so valuable they used it in religious ceremonies alongside corn and beans as one of their three staple crops.
Thanks to its impressive nutrient composition, amaranth has been linked to numerous benefits, including decreased heart disease risk and inflammation. For example, an animal study found that a diet high in amaranth significantly reduced total cholesterol while raising HDL (good) cholesterol levels, compared to diets high in other grains.
Cultivated by the Aztecs, this gluten-free pseudocereal seed is high in manganese, magnesium, copper, phosphorus (which helps keep your enamel strong), and also provides vitamins B1 (thiamin), B6, and B9 (folic acid). Think of amaranth as nature’s multivitamin in grain form.
Farro: The Roman Soldier’s Fuel
This is an ancient wheat variety with a nutty flavor and chewy texture. It has been cultivated for thousands of years and was a staple in ancient Rome. Farro is rich in fiber, protein, and essential nutrients, making it a nutritious addition to any meal. Its robust flavor and texture make it ideal for soups, salads, and grain bowls.
Roman legions marched across continents fueled by farro, and there’s good reason why. Farro was a significant food source in ancient Rome, while spelt was widely grown in Europe during the Middle Ages. These grains were valued not only for their nutritional content but also for their versatility in cooking.
This gluten-containing grain is easy to include in your diet and can be eaten much like other grains. You can add it to dishes like salads and soups. You can find farro at specialty food stores, as well as online. The chewier texture adds satisfaction that keeps you full longer than refined grains.
Barley: The First Cultivated Champion
Grown for thousands of years in Asia and Europe, barley is one of the first cultivated grains. In its whole grain form, barley offers us selenium, manganese, copper, vitamins B1 and B3 (niacin), and antioxidants. Whole barley has a very tough outer shell and takes quite a bit of cooking, so lightly pearled barley can be substituted with only a small loss of bran.
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.
The heart health benefits are particularly impressive. Barley is also a good potential source of a range of vitamins, including B1 (0.35 mg/100 g), B2 (0.091 mg/100 g) and E (0.85–3.15 mg/100 g). More recently, research has focused on the nutritional profiles of germinated barley grains as a food ingredient that could be rich in antioxidant compounds useful in functional food applications.
Sorghum: The Climate-Smart Grain
Sorghum is a drought-tolerant cereal belonging to the Poaceae grass family and originating in the northeast quadrant of Africa. It is the world’s fifth most important cereal after wheat, rice, maize and barley, with over 61 million tons of total production in 2020. The United States is the most significant producer of this crop, followed by Nigeria, Ethiopia, India, Mexico and China.
Here’s something fun: Sorghum is a grain that can be popped just like corn, into a snack that is similar to popcorn! Bob’s Red Mill brand offers a recipe and video about how to make popped sorghum. Who knew ancient grains could be this entertaining?
Sorghum is a very genetically diverse crop, with over 24 diverse species identified to date. Notable among these is S. bicolor, known for its food use and considered one of the most important species in modern commercial breeding programs. This genetic diversity makes sorghum incredibly resilient in challenging growing conditions.
The Heart Health Connection
A Harvard study published online on June 14, 2016, in the journal Circulation found that, compared to people who didn’t eat many whole grains each day, people who ate four servings of whole grains daily (about 70 grams) during the study period had a 22% lower risk of death from any cause, a 23% lower risk of dying from cardiovascular disease, and a 20% lower risk of dying from cancer. The study doesn’t prove that whole grains prevent early death, but it adds to increasing evidence that whole grains really are full of “goodness.”
Research found a link between having three servings of whole grains a day and an almost 20% reduced risk of CHD. A large review of studies found that eating two servings (32 g) of whole grains – including ancient grains – was associated with a 20% lower risk of developing Type 2 diabetes.
They found that brown rice significantly improved HbA1c (a measure of blood sugar control over time) and BMI (a measure of weight based on height), that oats significantly improved cholesterol, and that millet significantly improved body weight. These aren’t just minor improvements, they’re clinically significant changes that could transform health outcomes.
