What Are Ancient Grains? (And How to Use Them)
More and more people are talking about ancient grains these days, but what are ancient grains, exactly? And why does it matter? If you want a better understanding of this curious food group, keep reading to find out more about ancient grains and how incorporating them into your diet could offer numerous health benefits.
What Is a Grain?
It sounds like a silly and simple question, but defining grain is an important first step in understand what ancient grains are. Grains are considered small, hard and dry seeds that are harvested for human or animal consumption. Some have hulls or fruit layers on the outside, but not all. You can also further divide commercial grains into cereals, like barley and oats, and legumes, like beans and lentils.
Some of the most popular grains today include wheat, barley, rice and corn.
What Are Ancient Grains?
Run a quick online search for ancient grains and you’ll see thousands of results. But ancient grains, in and of themselves, don’t have a formal and official definition. The general principle is pretty simple, though. The term “ancient grain” often refers to a group of grains (and pseudocereals, which are seeds that are eaten like a grain) that have been around for centuries and remained largely unchanged over that time. Ancient grains have a longstanding history in places like India, Africa and the Middle East but are gaining traction today in Western countries too.
Some of the more common ancient grains you might hear about include amaranth, millet, kamut, farro, quinoa, einkorn and bulgur.
Are Ancient Grains Good for You?
Everyone has a different opinion on what foods are and aren’t good for you, but the long and short of it is yes, ancient grains are a wonderful addition to your diet. Compared to more processed grains such as corn, rice and wheat, ancient grains pack a higher punch in vitamin and mineral content, as well as dietary fiber.
Studies have even suggested eating ancient grains lowers your chance of heart disease, better regulates your blood sugar and improves digestion.
See more: What is Tapioca?
How to Use Ancient Grains
Cooking with ancient grains may sound a little intimidating, but most of them are fairly easy to prepare. If you want to incorporate a few of these into your weekly meal plan, here are a few favorites along with some recipes to get you started.
Einkorn
More than 12,000 years ago, farmers planted einkorn as one of their very first grain crops. It danced precariously close to extinction around the time of the Bronze Age but is gaining new life and popularity today. Some call it the oldest and purest food we have, thanks to its long lineage and high protein, vitamin B6 and potassium content. Einkorn is a great choice for making baked goods, like pancakes, breads, cookies and pastas.
Amaranth
You can trace the history of Amaranth back about 8,000 years where it was once a staple in Aztec, Incan and Mayan civilizations. There are more than 60 different species within this group of grains, and its flavor is often described as earthy and nutty. High in fiber and protein, as well as magnesium, phosphorus and iron, this versatile pseudocereal can be used in place of oats for porridge, incorporated into granola bars and so much more.
See more: Florida Distilleries Craft Award-Winning Spirits With Local Grains
Bulgur
Made from parboiled, dried and ground wheat groats, bulgur is a nutty-flavored cereal that can be traced back to ancient Greece and the Middle East. It’s even mentioned in the Old Testament. If you’re familiar with Middle Eastern cuisine, you’ve probably seen it around – especially in tabbouleh, where it’s typically the main ingredient. But it’s also gaining popularity in the health and gourmet food sectors throughout Western countries.
- Turkish Bulgur Salad with Cashew Falafel
- Bulgur Risotto
- Bulgur Wheat Sweet Potato and Black Bean Gratin
Quinoa
Most people can tell you quinoa is considered a superfood, but do you know why? Quinoa is one of the few plant foods that is considered a complete protein, which means it contains all the essential amino acids in almost equal amounts. Our bodies can’t produce essential amino acids on their own, so it’s important to incorporate foods like this into our diet. Quinoa also happens to contain 25% more protein than most other refined grains, making it a win-win.
Farro
Sometimes confused with spelt, farro is a nutrient-dense grain with a history that goes back as early as Mesopotamia. It’s a commonplace ingredient in places like Italy and other European countries, especially in vegetarian-heavy areas. Full to the brim with goodies like iron, magnesium and zinc, this antioxidant-rich grain is chewy, nutty and the perfect candidate for your next soup, stew, risotto or casserole dish.
- Farro Tabbouleh Salad
- Roasted Salmon and Farro Bowls
- Sausage Soup with Spinach and Farro