13 Best Ancient Grains for People Seeking Alternative Carbohydrates
Ancient grains have gained widespread attention due to their high nutritional value, versatility, and the unique flavors they bring to a variety of dishes. These grains have been cultivated for thousands of years and were staples in the diets of ancient civilizations. Today, they are increasingly popular among those seeking nutrient-dense alternatives to modern, processed grains. Unlike refined grains, ancient grains often remain unaltered by modern agriculture and retain their natural fiber, protein, vitamins, and minerals. For individuals looking to diversify their meals and boost their overall well-being, incorporating ancient grains is a fantastic way to improve dietary variety and nutrient intake.
Here, we explore 13 of the best ancient grains, each offering its own unique benefits and culinary versatility.
1. Amaranth
Amaranth is a gluten-free grain rich in protein, fiber, and essential nutrients like calcium, magnesium, and iron. Known as the “immortal grain,” amaranth was a staple crop in ancient Mesoamerican cultures, including the Aztecs, who valued it for its nutritional properties.
The high protein content in amaranth—around 14% per serving—makes it an excellent vegetarian source of protein, containing lysine, an amino acid that many grains lack. It is also a great source of antioxidants that can help reduce inflammation in the body. The grain’s slightly nutty and earthy flavor works well in both sweet and savory dishes. You can cook it like porridge, bake it into bread, or use it as a thickener for soups and stews. Additionally, amaranth is rich in calcium, contributing to bone health, and iron, which is essential for red blood cell production and preventing anemia.
2. Quinoa
Quinoa, originating from the Andes Mountains in South America, has become a global superfood because it is one of the few plant-based sources of complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it a valuable protein source, especially for vegetarians and vegans.
Quinoa is not only rich in protein but also in fiber, magnesium, iron, and zinc. It boasts a mild, slightly nutty flavor and a light, fluffy texture that pairs well with a wide variety of dishes, from salads to grain bowls and pilafs. Its antioxidant content, particularly quercetin and kaempferol, helps combat oxidative stress and inflammation in the body. Regular consumption of quinoa may help improve cardiovascular health, regulate blood sugar, and aid digestion due to its high fiber content. With a cooking time of only 15 minutes, quinoa is also a convenient and versatile grain that can be incorporated into almost any meal.
3. Farro
Farro, a type of ancient wheat, has been cultivated in the Mediterranean for thousands of years. Known for its chewy texture and nutty flavor, farro is an excellent source of complex carbohydrates, fiber, and protein. Unlike modern refined wheat, farro retains its bran and germ, which contain the majority of the grain’s nutrients, including B vitamins, zinc, and iron.
This ancient grain is perfect for hearty salads, soups, and risottos, providing a rich, earthy taste. It is especially high in fiber, promoting healthy digestion and helping to regulate blood sugar levels. The B vitamins in farro support energy production, brain health, and metabolism. Farro is also relatively high in protein compared to other grains, making it a filling and satisfying addition to meals. Its robust texture means it holds up well in soups and stews, adding both flavor and nutrition.
4. Freekeh
Freekeh is a roasted green wheat grain that has been a staple in Middle Eastern diets for centuries. Its distinctive smoky flavor and crunchy texture make it an exciting ingredient in a variety of dishes. Freekeh is harvested while the grain is still young and then roasted, which enhances its nutritional profile. It is high in protein, fiber, and antioxidants, making it an excellent choice for those looking to improve digestion and reduce inflammation.
Freekeh is particularly valued for its high fiber content, which supports gut health by feeding beneficial bacteria and promoting regular bowel movements. The antioxidants found in freekeh, such as lutein, help protect cells from oxidative stress, which can lead to chronic diseases. Freekeh is also an excellent grain for athletes or those recovering from illness because it replenishes glycogen stores without spiking blood sugar levels. This grain can be used as a base for pilafs, in grain bowls, or stuffed into vegetables for a nutritious and filling meal.
5. Spelt
Spelt is another ancient grain that has been cultivated for thousands of years. This wheat variety offers a distinctive nutty flavor and a slightly sweet undertone, making it a popular choice for baking. Spelt is a highly versatile grain that can be used in both its whole form or as spelt flour for baked goods.
Spelt is rich in vitamin E, which acts as a powerful antioxidant to protect cells from oxidative damage. It is also high in fiber and protein, helping to regulate blood sugar and support muscle repair. Unlike refined wheat, spelt retains its bran and germ, providing a rich source of B vitamins that help support energy production and overall metabolism. Its hearty, chewy texture makes spelt ideal for salads, soups, and grain bowls, offering a satisfying alternative to more common grains like rice and wheat. Its slightly sweet taste also pairs well in desserts and pastries.
6. Kamut
Kamut, also known as Khorasan wheat, is a variety of ancient wheat that is notable for its large kernels and buttery flavor. This grain is rich in protein, providing around 9 grams per serving, along with a wealth of antioxidants and essential minerals such as selenium, magnesium, and zinc.
Kamut is also celebrated for its anti-inflammatory properties, which can be particularly beneficial for individuals with digestive issues or inflammatory conditions. Its high selenium content acts as a potent antioxidant, protecting cells from free radical damage and supporting a healthy immune system. Kamut can be used in a variety of dishes, from hearty stews to salads and grain bowls. The large, chewy grains provide a satisfying texture and rich flavor that enhances both savory and sweet recipes.
7. Millet
Millet is a small, gluten-free grain that has been used as a staple in many cultures, particularly in Africa and Asia. This grain has a mild, slightly sweet flavor and can be used in a variety of dishes, including porridges, pilafs, and baked goods. Millet is rich in fiber, protein, and antioxidants, making it a nutrient-dense addition to any diet.
Millet’s high fiber content supports digestive health and helps regulate blood sugar levels, making it an excellent choice for individuals managing diabetes or other metabolic disorders. Additionally, millet is high in magnesium, which plays a crucial role in muscle function, energy production, and blood pressure regulation. The grain’s light texture makes it perfect for creating fluffy porridges or adding a delicate crunch to salads and baked goods.
8. Teff
Teff is a tiny, nutrient-dense grain that has been cultivated in Ethiopia for over 4,000 years. Known as the “lost crop of Africa,” teff is rich in protein, fiber, and essential minerals such as iron and calcium. Its slightly nutty flavor and versatility make it a popular choice for those looking to diversify their grain intake.
Teff is particularly high in resistant starch, a type of fiber that supports healthy digestion and helps manage blood sugar levels. Its high iron content makes it an excellent grain for individuals with anemia or those looking to boost their iron intake naturally. Teff is commonly used to make injera, a traditional Ethiopian flatbread, but it can also be used in porridges, baked goods, and grain bowls.
9. Sorghum
Sorghum is a gluten-free grain that has been cultivated for thousands of years across Africa and Asia. Its chewy texture and neutral flavor make it a versatile ingredient in various dishes. Sorghum is high in fiber, protein, and antioxidants, particularly polyphenols, which help reduce inflammation and support cardiovascular health.
Sorghum’s high antioxidant content protects the body from oxidative stress and helps reduce the risk of chronic diseases, including heart disease and certain cancers. It can be popped like popcorn, added to salads, or used in baked goods. Sorghum is also a key ingredient in gluten-free cooking, offering a nutrient-dense alternative to more common grains like rice or corn.
10. Barley
Barley is one of the oldest cultivated grains, originating in the Near East. It has a rich, nutty flavor and chewy texture that lends itself well to hearty dishes like soups, stews, and pilafs. Barley is high in fiber, particularly beta-glucan, a type of soluble fiber known for its cholesterol-lowering properties.
In addition to promoting heart health, the high fiber content in barley supports healthy digestion by feeding beneficial gut bacteria and promoting regular bowel movements. Barley is also a good source of vitamins and minerals, including niacin, manganese, and selenium. Its versatility allows it to be used in a wide range of dishes, from savory stews to sweet desserts, making it a staple grain in many culinary traditions.
11. Buckwheat
Despite its name, buckwheat is not related to wheat and is naturally gluten-free. This nutty-flavored seed has been used in traditional Eastern European and Asian cuisines for centuries. Buckwheat is rich in protein, fiber, and antioxidants, making it a nutritious addition to any diet.
Buckwheat is particularly high in rutin, a flavonoid that supports cardiovascular health by improving blood circulation and reducing inflammation. It is also an excellent source of magnesium, which helps relax blood vessels and regulate blood pressure. Buckwheat can be used to make pancakes, noodles, or porridges, and its versatility makes it a popular ingredient for both sweet and savory dishes.
12. Emmer
Emmer, also known as farro, is an ancient wheat grain that has been cultivated for thousands of years. It has a rich, nutty flavor and a hearty texture that makes it a popular choice for soups, stews, and salads. Emmer is high in protein, fiber, and B vitamins, making it a nutritious addition to any diet.
The high fiber content in emmer supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Its protein content also makes it a satisfying grain for vegetarians and vegans looking to boost their protein intake. Emmer’s robust flavor and chewy texture make it a versatile ingredient in both traditional and modern culinary dishes, adding depth and nutrition to meals.
13. Einkorn
Einkorn is one of the earliest forms of cultivated wheat, with a rich history dating back to ancient civilizations. This nutty-flavored grain is packed with protein, fiber, and essential nutrients like iron, zinc, and magnesium. Einkorn flour can be used in baking, providing a distinctive nutty taste to bread, pastries, and other baked goods.
Einkorn’s high fiber content supports digestive health, while its rich mineral content promotes overall well-being. The grain’s chewy texture and earthy flavor make it a great addition to salads, soups, and grain bowls. Einkorn’s ancient origins and nutritional benefits have made it a popular choice for those looking to incorporate more wholesome, unprocessed grains into their diet.
Conclusion
Ancient grains offer a wealth of nutritional benefits that modern, refined grains often lack. By incorporating these 13 grains into your diet, you can enjoy diverse flavors, improve your overall health, and experience the rich history of grains that have nourished human civilizations for thousands of years. Whether you are looking to add more protein, fiber, or antioxidants to your meals, ancient grains provide a nutritious and versatile foundation for a healthy, balanced diet.
