Ancient grains are a group of grains and seed-like grains, called pseudocereals.
The crops have been staples in countries around the globe for thousands of years and are still minimally processed.
Compared to modern grains, like rice and pasta, ancient grains tend to havegreater health benefits1.
“The kernel contains the bran, endosperm, and germ,” she says.
“These germ and bran are rich in the fiber, minerals, vitamins, and phytochemicals.”
One study even shows ancient grains may improvecardiovascular health2by lowering bad cholesterol.
“These grains have a lower glycemic load when eaten in their whole form.”
“It has a decent amount of protein as well.”
Teff works well in porridges, rice pilafs, and gluten-free baked goods, like thesesweet teff pancakes.
“It is rich in fiber, protein, and minerals,” Boham says.
In fact, it has more fiber than brown rice and quinoa.
“This fiber helps us feel full and satiated,” Boham adds.
Thomas particularly likes Bob’s Red Mill cracked freekeh, which has about 7 grams of protein per serving.
Millet
Millet is a cereal grain that resembles a seed.
The ancient grain is one of thehealthiest carbsyou can eat, according to Zibdeh.
Quinoa
Quinoais a well-known ancient grain that’s packed with protein and easy to cook.
“It has more protein and fiber than most other grains,” Davis says.
If you’re craving comfort food, make thischeesy broccoli quinoa.
For something lighter, try thiscauliflower and pea salad.
Since it’s low in FODMAPs, amaranth is easy to digest.
It can be ground into agluten-free flourand used in baked goods.
Rye
Rye is an ancient grain native to the Middle East.
This is due to the high levels of lactic acid bacteria in rye bread.
Bulgur
Bulgur is a pop in of wheat, meaning it’s not gluten-free.
Spelt
Spelt is a throw in of grain, similar to wheat.
“It is rich in minerals including iron, magnesium, and zinc,” Largeman-Roth says.
One cup ofcooked spelt5, according to the USDA, contains 10 grams of protein.
Spelt flour can be used in place of wheat flour in most recipes, she tells us.
According to Largeman-Roth, it’s high in fiber and protein.
It’s also rich in amino acids, selenium, zinc, and magnesium.
One small study shows that kamut may havehealth benefits6spanning from metabolic, lipid, antioxidant, and inflammatory impacts.
