Gluten-free diets have become increasingly popular in recent years, with more and more people eliminating gluten from their diets for health reasons or personal preference. This has led to interest in ancient grains that are naturally gluten-free, like amaranth, quinoa, millet, sorghum, and teff. These so-called “power grains” have been staple foods in certain cultures for thousands of years and are now being rediscovered for their nutrient density. But are they really gluten-free? Let’s take a closer look.
What is gluten?
Gluten is a general name for the proteins found in wheat, barley, rye, and other closely related cereal grains. The two main proteins that make up gluten are gliadin and glutenin. When flour and water are mixed together, these proteins form a sticky network that gives bread dough its elastic texture. People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and experience digestive issues when they eat it.
Why ancient grains are naturally gluten-free
Ancient grains like amaranth, quinoa, buckwheat, millet, sorghum, and teff are gluten-free because they are from different biological families than wheat, barley, and rye. Wheat belongs to the Triticeae tribe, barley to the Triticeae tribe, and rye to the Triticeae tribe. Meanwhile, amaranth is part of the Amaranthaceae family, quinoa is part of the Amaranthaceae family, buckwheat is related to rhubarb, millet belongs to the Poaceae grass family, sorghum is a member of the Poaceae grass family, and teff belongs to the Poaceae grass family. This means ancient grains lack the gliadin and glutenin proteins that make up gluten.
Are ancient grains 100% gluten-free?
Most pure, unprocessed ancient grains are naturally 100% gluten-free. However, there are some caveats to be aware of:
Cross-contamination risk:
If ancient grains are grown or processed near gluten-containing grains like wheat, barley or rye, there is a chance of cross-contamination. Cross-contamination occurs when gluten is accidentally introduced into gluten-free foods. Some extremely sensitive celiacs react to even tiny amounts of gluten. When shopping for ancient grains, look for ones that are certified gluten-free to ensure they were processed safely.
Multi-grain mixes:
Some packaged “ancient grain” mixes may contain both gluten-free ancient grains and gluten-containing grains like barley or wheat. Check ingredient labels carefully to confirm your mix is 100% gluten-free.
Flavorings or additives:
Pure amaranth, quinoa, etc. are gluten-free on their own. But some packaged ancient grain products have sauces, seasonings or other ingredients added that may contain gluten. Again, diligently read ingredient lists to check for potential sources of gluten.
Grain-like seeds:
Some seeds like quinoa, amaranth and buckwheat are typically grouped with ancient grains, but are actually not grains at all. They are considered “pseudocereals” or grain-like seeds. While pseudocereals are naturally gluten-free, the term “grain” itself does not guarantee gluten status.
Gluten-free ancient grains
Here is more detail on specific ancient grain varieties that are reliably gluten-free when pure and uncontaminated:
Amaranth
Amaranth is an ancient Mesoamerican grain that was a staple food of the Aztecs. It is high in protein, lysine, calcium and other nutrients. Amaranth does not contain gluten since it belongs to the Amaranthaceae family. Look for amaranth flour, puffed amaranth cereal or amaranth seeds.
Quinoa
Quinoa is an ancient grain that originated in the Andes mountains of South America. It was known as the “mother grain” of the Incas. Quinoa is in the Amaranthaceae family and is naturally gluten-free. It can be found in flour, flakes, or as whole seeds.
Millet
Millet refers to a group of ancient grasses grown since prehistoric times in India and Africa. There are various types of millet, including pearl millet, finger millet and proso millet. All millet varieties belong to the Poaceae grass family and do not contain gluten. Millet can be eaten as porridge or ground into flour.
Sorghum
Sorghum is an ancient cereal grain that originated in Africa over 5,000 years ago. It is a staple crop in many parts of the world today. Sorghum belongs to the Poaceae grass family and does not contain gluten. Look for sorghum syrup or flour made from whole sorghum grains.
Teff
Teff is the world’s smallest grain, originating in Ethiopia. It has been grown in Africa for over 4,000 years. Since teff is part of the Poaceae grass family, it has no gluten. Teff can be enjoyed as a porridge, ground into flour, or used to make injera flatbread.
Buckwheat
Buckwheat is another pseudocereal that is naturally gluten-free. Despite its name, buckwheat is not related to wheat and does not contain gluten. Buckwheat belongs to the Polygonaceae family and is related to rhubarb. Buckwheat flour or groats can be used to make pancakes, noodles and more.
Nutritional profile of gluten-free ancient grains
Studies show ancient grains generally have a nutritional advantage over modern wheat in a few key areas:
| Nutrient | Quinoa | Amaranth | Buckwheat | Millet | Sorghum | Teff |
|---|---|---|---|---|---|---|
| Protein | High | High | High | High | High | High |
| Fiber | High | High | High | High | High | High |
| Iron | High | High | High | High | High | Exceptionally high |
Protein:
Most ancient grains provide 4-14g protein per 1/4 cup dry serving, comparable to or higher than wheat. Teff leads the pack with 13-14g per serving. Quinoa, amaranth and buckwheat also contain ample protein.
Fiber:
Ancient grains tend to be higher in fiber than refined grains at 2-6g per serving. Fiber supports healthy digestion.
Iron:
Ancient grains are typically excellent sources of iron, which aids blood health. Teff again is the front runner, supplying 25-31% the daily value per serving. Even small portions of amaranth, quinoa and millet can meet >10% DV.
On the whole, ancient gluten-free grains deliver more overall nutrition, especially for those sensitive to modern wheat. With their high protein, fiber and mineral content, it’s easy to see why these were considered “power foods” in ancient times.
How to cook with ancient gluten-free grains
Experimenting with lesser known ancient grains may seem intimidating at first. Here are some simple tips for incorporating these nutritious gluten-free superfoods into your diet:
Try one new grain at a time:
Rather than overhauling your pantry, start by picking one ancient grain to focus on, like amaranth or sorghum. Get familiar with its taste and texture.
Substitute for wheat:
Use ancient grain flours or puffed grains instead of wheat flour or oats in recipes. Amaranth flour can be substituted 1:1 for wheat flour in many baked goods.
Make porridge:
Cook amaranth, quinoa or teff as you would oatmeal for a fiber-rich, protein-packed breakfast. Add fruits, nuts, milk or spices to enhance flavor.
Toss into salads:
Puffed amaranth, quinoa and millet make nutritious salad toppers in place of croutons.
Blend into smoothies:
Add a scoop of sorghum, teff or amaranth flour to smoothies for extra nutrition.
Use as a side dish:
Sorghum, quinoa and millet can all be prepared as side dishes instead of rice, couscous or other grains. Follow package instructions.
Make granola bars:
Mix amaranth, puffed quinoa, millet and other ancient grains with nuts, seeds, honey and nut butter. Then bake into chewy gluten-free granola bars.
The possibilities are endless once you get comfortable with these power-packed ancient grains. With some creativity and experimentation in the kitchen, you can unlock their full nutritious potential.
Are ancient grains healthier than modern wheat?
For those with gluten intolerance or celiac disease, ancient gluten-free grains are certainly healthier than consuming modern wheat and other gluten-rich grains. But even for those who tolerate gluten normally, ancient grains offer some advantages:
Higher fiber content:
Ancient grains contain up to 8 times more fiber than refined modern wheat flour. Fiber promotes healthy digestion and helps maintain steady blood sugar.
Lower glycemic index:
The glycemic index measures how quickly foods raise blood sugar. Most ancient grains have a lower glycemic index than refined grains. Thus, they do not spike blood sugar as dramatically.
Higher protein content:
Gram for gram, some ancient grains offer more protein than modern wheat. This helps ancient grains keep you fuller longer.
More micronutrients:
Ancient grains deliver higher amounts of iron, magnesium, phosphorus, manganese, selenium and other critical micronutrients than wheat.
No gluten sensitivities:
1 in 20 Americans suffers from non-celiac gluten sensitivity. For these individuals, ancient gluten-free grains are easier to digest than wheat.
Potassium:
Ancient grains provide more potassium than modern wheat. Potassium is an electrolyte mineral that is important for muscle contractions and heart function.
Potential downsides of gluten-free ancient grains
Despite their many benefits, there are a couple potential disadvantages of relying solely on ancient gluten-free grains:
Lower B vitamin content:
Some ancient grains contain lower levels of B vitamins like thiamine, riboflavin, niacin and folate compared to enriched wheat flour and breads. Make sure to eat diverse protein sources to obtain adequate B vitamins.
Lower phosphorus in millet and sorghum:
Most ancient grains are high in phosphorus. However, sorghum and millet flours contain lower phosphorus levels. Ensure you eat a balanced mix of grains.
Higher price point:
Due to their recent rise in popularity, some ancient gluten-free grains come with a higher price tag than wheat. Shop sales and buy in bulk when possible.
Learning curve with new grains:
It takes some time to get the hang of preparing lesser-known ancient grains like amaranth and teff. Be patient with yourself when experimenting in the kitchen.
Possibility of trace gluten contamination:
Despite being naturally gluten-free, some sensitive celiacs react to tiny amounts of gluten contamination in facilities processing ancient grains. Opt for certified gluten-free when available.
The bottom line
Ancient gluten-free grains offer a powerhouse of nutrition – high protein, fiber, minerals and more. Amaranth, quinoa, millet, buckwheat, sorghum and teff provide benefits beyond modern wheat, especially for those avoiding gluten. While ancient grains may take some getting used to, they are worth incorporating for their impressive nutrient profile and endless culinary potential. When shopping for ancient grains, be vigilant of possible cross-contamination for gluten-free diets. Try mixing several varieties to obtain a spectrum of nutrients. With an open mind and a little practice in the kitchen, ancient grains can become delicious new staples in your diet.
