Ancient grains are the grains that have been unchanged over the last several hundred years and some of those grains are barley, amaranth, millet, sorghum, teff, farro, Khorasan wheat, buckwheat, freekeh, quinoa, bulgur, rye, and fonio. Unlike modern wheat which is constantly bred and changed, ancient grains are more nutritious and healthy. Speaking of history, the origin of grains goes back to the Neolithic Revolution, which was about 10,000 years ago. The modern varieties we see today have been developed over time through mutation, selective cropping, breeding, and biotechnology research. Ancient grains offer benefits like lower cholesterol, more stable blood sugar levels, better gut health, and higher energy levels.
Ancient grains are superior to modern grains on many levels. Ancient grains are good for our health as they are eaten whole, which provides all of its nutrients. Also, they are less processed than modern grains. However, ancient grains might be high in calories, which is why most people prefer refined grains. In the processing, refined grains get rid of the bran and germs but most of its fiber and many nutrients are lost. Many studies show that eating whole grains can help prevent type 2 diabetes, stroke, asthma, heart disease, certain types of cancer, high blood pressure, and inflammatory diseases.
10 Popular Ancient Grains Used in Healthy Cereals
The most popular ancient grains used in healthy cereals include spelt, millet, barley, teff, oats, buckwheat, chia, quinoa, amaranth, and Khorasan. These ancient grains have been used in healthy cereals due to their nutritional value and health benefits. Some of the popular ancient grains used in healthy cereals are;
1. Amaranth
Amaranth is gluten-free and rich in fiber, protein, and essential minerals such as iron and magnesium. It is native to America.
2. Spelt
Spelt is an ancient variety of wheat and is rich in minerals and fiber. It contains gluten but most people with sensitivity to contemporary wheat prefer spelt as it can be tolerated better.
3. Quinoa
Its origin is South America and it is rich in protein. Quinoa is gluten-free and contains all essential amino acids.
4. Teff
Teff is from Ethiopia and it is rich in calcium, protein, and iron. This grain is commonly used to make injera, which is a type of flatbread.
5. Farro (emmer)
Farro is high in protein, fiber, and nutrients like magnesium and iron, which is why it is widely consumed by ancient civilizations.
6. Barley
Barley is commonly used today but is one of the ancient grains. It is high in protein, which helps manage cholesterol levels.
7. Sorghum
This grain is commonly found in Africa and Asia. It is gluten-free and rich in antioxidants.
8. Millet
Millet comes in many varieties and is widely grown around the world. It is a good source of vitamins, minerals, and fiber. Also, it is gluten-free.
9. Kamut (Khorasan wheat)
Kamut is an ancient grain known for its rich, nutty flavor. It is way better than modern grain as it is higher in minerals, fiber, and gluten.
10. Einkorn
Einkorn is considered one of the oldest wheat varieties. It is rich in nutrients, protein, antioxidants, and minerals. Even though it contains gluten, it is often tolerable for those with sensitivities.
Ancient Grains Vs Modern Grains in Cereals
These ancient grains have been used in healthy cereals as they provide various health benefits that modern grains fail to provide. Since ancient grains are rich in protein, minerals, vitamins, and fiber, they act as the powerhouse of essential nutrients, which helps maintain good health. Also, the main advantage of ancient cereals is that they are often gluten-free, which makes them an ideal choice for those with gluten sensitivity or celiac disease. They make digestion better and promote gut health. It also regulates healthy bowel movements as it is rich in fiber content and prevents constipation by feeding the beneficial bacteria in the gut. Adding ancient grains to the diet helps reduce the risk of gastrointestinal issues and chronic diseases while boosting the immune system and longevity.
How to Incorporate Ancient Grains into Your Breakfast Routine?
Try adding ancient grains to your daily diet as it is more nutritious and healthy. It provides various health benefits and contributes to overall health and wellness. Make oats with amaranth seeds, chia seeds, and blueberries. Amaranth and chia seeds provide nutrition while blueberry adds sweetness. Also, oatmeal and teff with cinnamon and dried fruit is a great choice. You can make sandwiches using whole grain bread, porridge, breakfast bowls, toast, or loaf using ancient grains. Since ancient grains go well with most breakfast recipes, they can be easy to incorporate into the daily routine.
Potential Health Benefits of Consuming Ancient Grain Cereals
Ancient grains are higher in proteins, minerals, vitamins, and nutrition than modern grains. Also, ancient grains are often gluten-free, which makes it a suitable option for those with gluten sensitivities. The benefits of ancient grains include improving gut health, regulating healthy bowel movements, preventing constipation, boosting the immune system, reducing the risk of gastrointestinal issues, lowering the chances of chronic diseases, and promoting longevity. Ancient grains contribute to overall health and wellness in the following ways;
- Rich in nutrients
Ancient grains have more nutritional value than modern grains. They are rich in vitamins, minerals, fiber, and antioxidants than modern grains. Since these grains are high in nutrition, they help boost immunity, reduce inflammation, and protect against chronic disease.
- Lower glycemic index
Ancient grains are said to have a lower glycemic index compared to refined grains. This helps release sugar into the bloodstream slowly. As a result, it provides benefits like stabilized blood sugar levels, reduced risk of type 2 diabetes, and improved overall metabolic health.
- High in antioxidants
Ancient grains are rich in antioxidant properties, which help protect the body against harmful free radicals. It also helps reduce the risk of chronic diseases, like heart disease, cancer, and neurodegenerative disease.
- Contains anti-inflammatory properties
Ancient grains are rich in bioactive compounds, which help protect from chronic inflammation. Since chronic inflammation happens to be the underlying cause of various diseases, consuming food that helps reduce inflammation, lowers the risk of chronic diseases.
The Future of Ancient Grains in the Cereal Industry
Many ancient grains like amaranth, millet, sorghum, teff, farro, barley, quinoa, Khorasan wheat, freekeh, and bulgur have been quite popular in the cereal industry lately. Since ancient grains are more nutritious than modern grains, most people prefer ancient grains in their diet. These ancient grains have remained unchanged for years and have been quite popular lately, as it is packed with more minerals, vitamins, and fiber. People have realized that ancient grains provide more health benefits than modern grains, which is why ancient grains are incorporated into the diet. Ancient grains in healthy cereals help lower the risk of heart diseases, regulate healthy blood sugar, and improve digestion. These ancient grains are often used in salads and soups and also as an alternative to modern wheat and rice.
Conclusion
Ancient grains are one such grain that has been unchanged over the last several hundred years, which makes them high in vitamins and minerals. Unlike modern grains that have undergone processing and breeding, ancient grains remain the same with their full nutritional values. Modern grains might lose their protein and minerals after all the processing. Ancient grains are less processed than modern grains, which is why they provide more nutrients, fiber, minerals, and vitamins. Some of the ancient grains are barley, amaranth, millet, sorghum, teff, farro, Khorasan wheat, buckwheat, freekeh, quinoa, bulgur, rye, and fonio.
Most ancient grains are often gluten-free, which is why those with gluten sensitivity or celiac disease prefer them. They provide benefits like improving gut health, regulating healthy bowel movements, preventing constipation, boosting the immune system, reducing the risk of gastrointestinal issues, lowering the chances of chronic diseases, and promoting longevity. Since most people realize the nutritional value and health benefits ancient grains provide, it has been used in plenty of healthy cereals. People nowadays incomplete ancient grains to their daily diet to obtain its benefits.
FAQ’S
Amaranth is said to be the healthiest ancient grain. Also, there are other healthy ancient grains, like Khorasan wheat, quinoa, buckwheat, spelt, millet, ferro, sorghum, and teff.
The most commonly found seven ancient ingredients in cereals are spelt, bulgur, barley, farro, quinoa, buckwheat, and millet.
Ancient grains are said to be rich in anti-inflammatory properties. Many studies show that bread made from ancient grains is more effective at suppressing inflammation than modern grains.
The unhealthiest grains are wheat (such as wheat berries, farro, spelt, kamut, and bulgur), barley, rye, and triticale, as they contain gluten. Also, processed grains are unhealthy as their protein and fiber are lost in the process.
Khorasan wheat (kamut) is said to be the ancient grain with the most protein.
References
Nani M., Krishnaswamy K. Physical and functional properties of ancient grains and flours and their potential contribution to sustainable food processing. Int. J. Food Prop. 2021;24:1529–1547. doi: 10.1080/10942912.2021.1975740. [CrossRef]
Woomer J.S., Adedeji A.A. Current applications of gluten-free grains—A review. Crit. Rev. Food Sci. Nutr. 2021;61:14–24. doi: 10.1080/10408398.2020.1713724. [PubMed]
