Ancient grains are a group of foods that provide more nutrients and less gluten than their modern counterparts.
Seeking healthier foods isn’t something new, yet ancient grains go further than just having more fiber and minerals. Almost half of Americans seek plant-based goals; 80% of all consumers are actively eating “healthy.” People are, pun intended, starving for new choices, especially for grains that offer fiber, protein and more.
Changing the grains you eat ― including less refined ones ― can help reduce risk of many conditions, including heart disease, type 2 diabetes and some cancers.
Becky Hanzen, IIN/FM, Certified Health Coach with Avera Comprehensive Weight Management and Avera Medical Group Integrative Medicine, explains the facts on this unique group of grains.
Differences Between Ancient and Modern Grains
Ancient grains differ from modern ones; here are some insights:
Ancient Grains
- Have not been refined. This keeps natural protein, omega-3 fatty acids and other nutrients in place.
- Are more slowly absorbed into the body, due in part to fiber content. Thus they make better choices for people with chronic conditions.
- Have unique versatility in cooking, going beyond what their refined cousins can do.
Ancient grains fall into three groups:
- Varieties of wheat, like einkorn, emmer, Kamut and spelt
- True grains like barley, millet, oats, sorghum and teff
- Pseudocereals/grains such as amaranth, buckwheat, chia and quinoa
“Ancient grains offer choices for people with celiac disease,” Hanzen said. “They’re high-fiber foods and offer more protein, iron, B vitamins, magnesium other important minerals.”
Hanzen said most ancient grains are healthier because most are:
- Higher in antioxidants.
- Richer in fiber content.
- Lower in gluten, though not every ancient grain is gluten-free.
Modern Grains
- Are most often refined. In fact, more than 95% of today's modern wheat, corn and rice are refined and processed to meet market goals.
- Are higher in carbs. White rice, white all-purpose flour and white corn-based foods are seen as culprits in a no-carb landscape, since their sugars spike in our systems.
Centuries of fine-tuning the grains we see most in stores means they can be whole grains but inferior to ancient grains. A good example is brown rice; it's a modern grain, and offers less than half the fiber of teff, an ancient grain.
A Closer Look at Some Ancient Grains
Here’s a quick look at some more-common ancient grains. Quinoa, wheatberry and buckwheat all are considered part of this diverse family.
A good example of confusion over grains is wheat berries. They’re the whole-grain product of the wheat plant. They can be prepared like the list below, but usually they’re processed into whole-grain flour, or processed further to separate the wheat berry into husk, bran, germ and other parts.
Einkorn
- It’s the oldest; first grown in the Middle East.
- It has gluten, but much less than wheat; it’s rich in lutein which can help eye health.
- It makes a nutty/sweet flour that’s great for bread and baked goods.
- Einkorn berries are cooked like rice for salads or risotto.
Emmer
- Originated in North Africa more than 10,000 years ago.
- It’s called farro in Italy. It led to Durham wheat, pasta’s main ingredient.
- Its whole-grain form is most often used in salads or added to soup, like barley.
- Semi-pearled emmer/farro cooks faster.
Spelt
- Considered a founding ancient grain, raised mostly in Europe.
- Has more gluten than some ancient grains; works better for baking.
- Offers more nutrients than all-purpose (wheat) flour.
- Like einkorn, grains are used in savory rice/risotto/salad dishes.
Kamut
- Sometimes called Khorasan wheat; it comes from Central Asia.
- It’s high in antioxidants, especially selenium. It’s also a high-fiber grain and fights bad cholesterol.
- It does contain gluten, but not as much as wheat.
- Offers a rich, buttery and sweet flavor; it’s known to make denser baked goods when used as flour.
“Ancient grains have nutritional merit and lots of fiber. Variety in a diet is important,” Hanzen said. “They can be a good group of alternatives for many dishes that boost gut health.”
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