You may be familiar with the popular modern grains such as oatmeal and rice, but there exist grains that have withstood the test of time and remained unchanged for civilizations of humanity. Known as ancient grains, these nutritional wonders have avoided genetic modifications for the last few centuries with lower levels of pesticides, fertilizers, and irrigation. Ancient grains are a great addition to any healthy diet due to their unique nutritional profiles and historical significance. Ready to take a tour of the top 10 ancient grains for your health? Strap in for this 2-for-1 health & history ride!
Amaranth
This protein-rich grain was a staple food for the Incas and Aztecs. In addition to the high levels of essential amino acids, calcium, iron, and magnesium, amaranth contains squalene, a plant compound that can lower cholesterol levels. Also, nitrate levels in amaranth are associated with reduced blood pressure, protection against coronary artery diseases, and improved aerobic capacity.
Black Barley
One of the oldest cultivated grains, black barley is a nutrient-dense grain that has a high soluble fiber content. Soluble fiber helps lower cholesterol, blood sugar, and insulin levels, which reduces your risk of diabetes. Black barley also contains antioxidants, vitamins, and minerals. In a 2022 study, fermented black barley showed the potential to heal damage from cigarette smoking.
Black Rice
Once reserved for ancient Chinese royalty, black rice is high in antioxidants, including anthocyanins, which give the rice its distinctive black-purple color. Considered the healthiest rice option, even over brown rice, black rice boosts heart, liver, eye, and brain health.
Chia
Surprised to see this staple grocery product here? Chia seeds were actually a staple food in ancient Mayan and Aztec cultures. They are rich in omega-3 fatty acids, fiber, and protein. Ontop of that, they contain antioxidants and minerals such as calcium, magnesium, and phosphorus.
Einkorn
Believed to be the oldest wheat variety available today, einkorn is rich in the antioxidant lutein. Additionally, einkorn sourdough bread improves the bioaccessibility of carotenoids in einkorn due to the fermentation process of sourdough.
Khorasan
The perfect grain for breadmaking and baking, khorasan provides a buttery, nutty flavor for baked goods like cookies, muffins, crepes, and waffles alongside all of its nutritional benefits. Khorasan wheat significantly reduces cholesterol and glucose levels in people prone to cardiovascular diseases and type-2 diabetes. Additionally, those with moderate inflammatory bowel syndrome (IBS) saw significant improvements in their IBS symptoms after consuming khorasan routinely.
Millet
A group of grains leading in Asia and Europe, millet provides incredible versatility for recipes like Indian roti, porridge, pastries, and even alcohol. Daily consumption of millet significantly reduced blood pressure, BMI, and body fat percentage! As such, millet protein is beneficial in preventing obesity, type-2 diabetes, and cardiac diseases. Additionally, millet is another great gluten-free whole-grain option.
Oats
A staple grain in European culture, oats are among the healthiest grains on Earth. They are high in fiber, including a unique type of fiber called beta-glucan, which has been shown to lower cholesterol levels. In addition, oats are rich in antioxidants and aid in weight loss.
Quinoa
Another popular mainstream grain, quinoa was a staple food in the Inca civilization. It serves as a quality source of protein, fiber, and bioactive. Quinoa is also gluten-free, making it a great option for those with gluten sensitivity.
Teff
Widely consumed in Ethiopia for its sweet, molasses flavor, teffs are known as the tiniest grains in the world. This tiny grain packs a high-energy, nutritional punch that helps treat diabetes and cardiovascular disease. Additionally, teff has reduced anemia levels in pregnant Ethiopian women. This gluten-free option can be thrown in soups, stews, porridge, and baked goods.
