Ancient Grains Instead of Wheat

According to the U.S. Department of Agriculture, there was enough wheat flour in 2019 for each American citizen to consume 131.1 pounds each. But in a world where we’re concerned about gluten and brown grains versus white grains, are the modern forms of these foods better?

Modern grains, like wheat, corn and rice, have been processed, hybridized and genetically modified. Don’t be concerned about the name—ancient grains aren’t foods that have stayed in your pantry too long. Instead, the name is a marketing term for grains and seeds unchanged by manufacturing methods for thousands of years.

Harvard dietitians claim ancient grains pack more of a nutritional punch than modern counterparts because it’s filled with protein, fiber and vitamins. You can purchase many ancient grains online and at your local natural food and upscale grocery stores. Some of those foods include black barley, black rice and millet, but here are a few ancient grains that are making a comeback:

The Scoop on Amaranth
The scoop: A native crop of Peru, one cup of cooked amaranth contains more calcium than one cup of cooked spinach. According to the Whole Grains Council, Amaranth is also high in protein, iron, magnesium and potassium. Known for its nutty and peppery flavors, you can pop amaranth like stovetop popcorn, add cooked amaranth to salads and soups or use amaranth flour in cookies.

The Scoop on Quinoa
The scoop: According to the National Library of Medicine, quinoa has been around 7,000 years and hails from the Andes. There are thousands of varieties, but all are high in antioxidants. The Molecular Nutrition & Food Research journal links the ancient grain to reduced diabetes risk and improved blood sugar. You can use quinoa as a side dish as you would with rice.

The Scoop on Spelt
The scoop: Spelt is a form of wheat that fell out of favor because it isn’t as easy to cultivate. Spelt is a good source of dietary fiber and contains more protein than traditional wheat. In most recipes, you can use whole spelt flour in place of wheat.

The Scoop on Teff
The scoop: A crop that can survive in nearly all weather conditions, teff is native to Ethiopia. The grain is known for its sweet flavor and is rich in calcium, protein, vitamin B6, zinc and fiber. Add teff to stew, use it to top salads or make hot cereal.

For Those With Celiac Disease

People with celiac disease, an autoimmune disorder that causes weight loss, gastrointestinal symptoms and eventual damage to the small intestine, must eat a strict diet that does not include gluten, a protein found in wheat. Many ancient grains are naturally gluten-free. In fact, some of the most popular ancient grains aren’t technically grains. Quinoa and amaranth are seeds, or pseudocereals, and share the same nutrient profiles as whole grains. When searching for gluten-free options, watch for products made with quinoa, amaranth, teff, sorghum, millet and buckwheat.

Avoid ancient grains related to wheat or contain gluten, including spelt, wheat berries, farro, Freekah and Kamut. Some people believe these grains are safer for people with celiac disease than modern wheat, but a strict gluten-free diet is the only treatment for celiac disease.

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