You’ve probably heard the expression “What’s old is new again,” right? What if that applied to food—specifically, ancient grains. They’re about as old as food can get, but now they’re making a comeback as more people recognize their health benefits.
While there’s no strict definition as to the ancientness of these grains, according to the Whole Grains Council, they’re not exactly the same as more modern grains like wheat, oats, and rice, which have been selectively bred and modified through specific cultivation methods over the years, primarily for greater abundance and resistance to disease. Ancient grains are the same today as they would have been hundreds or even thousands of years ago, when they formed the basis of the diets in the regions of the world where they grew.
While modern grains are often processed and refined (think brown rice made into white rice), they’re still widely available in their whole forms. And although these whole modern grains have their nutritional benefits, such as complex carbohydrates for sustained energy, they’re not quite on the same level as ancient grains, which are much more nutrient dense.
How do we define whole? When a grain is whole, it hasn’t been cracked, crushed, or processed, which removes vital parts of the grain—the bran, the germ, and the endosperm. These parts of the grain are the source of the nutrients like fiber and protein. According to research by Harvard Medical School, people who eat four servings or more of whole grains (whether modern or ancient) every day have a lower risk of dying from heart disease or cancer.
So, which ancient grains should you be trying?
A few ancient grains you might’ve heard of (but never tried before)…
Amaranth: Once cultivated by the ancient Aztecs, amaranth can be cooked up into a fluffy porridge similar to oatmeal. It’s rich in protein, particularly the amino acid lysine, which is often lacking in plant-based protein sources. Barley: Known for its mildly nutty flavor and chewy texture, barley makes a hearty addition to salads, pilafs, and risottos, and its generous soluble fiber content makes it great for digestive health. Millet: This small-seed grain is cultivated in many parts of Africa. Because of its mild and almost sweet flavor with a hint of buttery-ness, millet works well as a breakfast porridge. It’s rich in magnesium and easier to digest compared with most grains. Quinoa: Although it’s technically a sprout, quinoa cooks up similar to a cereal grain. It has a nutty flavor and slight chewiness, which will give dimension to salads or as a heartier substitute for rice. It’s one of the rare plant foods to provide all nine essential amino acids, making it a complete protein source. Rye: This European grain is similar to wheat and barley, and it’s often used to make bread. It has a distinctive earthy, almost sour flavor with a little bit of tang. Because it’s high in fiber, it’s great for managing blood sugar and cholesterol.
Ways To Prepare Whole Grains
If you have your doubts, try mixing in an ancient grain with something you already like. Next time you make rice pilaf, replace half your rice with quinoa, or add some barley to your morning oatmeal. Be sure to rinse your grains before cooking. Some of them have a naturally occurring organic compound called saponins that can become foamy when the grains are cooked in water, but a quick rinse in a fine-mesh sieve under cold water will remove it. Give your grains a quick toast in a dry skillet over low heat before you boil them to deepen and enhance their flavor. Swap out the water you cook the grains in with chicken stock or vegetable broth for a more flavorful dish.
