The 7 ancient grains are considered to be the original staple crops that humans first cultivated. They have remained a dietary cornerstone for various cultures around the world throughout history. The 7 ancient grains include:
Amaranth
Amaranth is a seed that was a staple crop of the Aztecs and other Mesoamerican cultures dating back 8,000 years. It nearly went extinct after Spanish colonization led to a decline in its cultivation. Today it is experiencing a resurgence in popularity thanks to its high protein content and nutritious nutritional profile.
Nutrition
Amaranth is high in protein, fiber, manganese, magnesium, phosphorus and iron. It is gluten-free and contains more lysine than other grains, making it a complete protein. It also contains calcium, potassium, zinc, vitamin E and B vitamins.
Health Benefits
Studies suggest that amaranth may help reduce inflammation, lower cholesterol levels, reduce blood pressure and boost immune function. The fiber, protein and micronutrients in amaranth support bone health, heart health and optimal digestion.
Uses
Amaranth can be cooked as a savory porridge, added to soups, baked into breads and crackers or even popped like popcorn. The seeds can also be milled into gluten-free flour. Amaranth leaves are also edible and can be cooked like spinach.
Buckwheat
Buckwheat is the small, triangular seeds of the buckwheat plant, which is native to Northern China and cultivated as far back as 1000 BC. Despite its name, buckwheat is not related to wheat and is gluten-free. It was brought to Europe and North America in the 15th and 16th centuries.
Nutrition
Buckwheat is high in carbohydrates, fiber, manganese, magnesium, copper, phosphorus and is a good source of plant-based protein. It also contains iron, calcium, B vitamins, vitamin E, zinc, potassium and antioxidants like rutin.
Health Benefits
Eating buckwheat may help regulate blood sugar, lower cholesterol and blood pressure, promote heart health, support digestion and boost immunity. It also contains beneficial antioxidants and may aid weight loss.
Uses
Buckwheat groats are commonly used to make porridge or breakfast cereal. Buckwheat flour can be used to make pancakes, bread, pasta, noodles and baked goods. Buckwheat hulls are often brewed into tea in Asia.
Millet
Millet refers to a group of ancient cereal grains in the Poaceae grass family. Foxtail, proso, finger, pearl and fonio millet are common varieties. Millet has been cultivated in East Asia, India and Africa since prehistoric times and was introduced to Europe between 5,000-4,000 BC.
Nutrition
Millet is rich in B vitamins, magnesium, manganese, phosphorus, copper, zinc, antioxidants and phytonutrients. It is gluten-free, has more protein than rice or corn and contains calcium, iron and potassium.
Health Benefits
Millet may improve heart health, regulate blood sugar, aid digestion, boost immunity and promote proper growth and development. It is easy to digest and considered hypoallergenic.
Uses
The small seeds can be cooked into a cereal, added to soups or stews, ground into flour for baking or made into millet porridge. Millet sprouts are also edible.
Oats
Oats were first cultivated in ancient Mesopotamia. They later spread as a staple crop throughout Europe by 2000 BC. The oldest evidence of oat cultivation comes from Egypt around 2600 BC. Oats are commonly rolled or crushed into oatmeal.
Nutrition
Oats provide carbohydrates in the form of starch, fiber, protein, fat, vitamins and minerals. They contain avenanthramides, unique antioxidants with anti-inflammatory effects. They are also high in beta-glucan fiber, antioxidants, manganese, phosphorus, magnesium, zinc, selenium and B vitamins.
Health Benefits
Oats may reduce cholesterol levels, lower blood pressure, control blood sugar, aid weight loss and boost immunity. The fiber in oats promotes fullness and colon health. They are considered heart-healthy and suitable for gluten-free diets.
Uses
Most oats are rolled or crushed into oatmeal, which can be eaten as porridge or used in breakfast cereals, oatcakes, granola bars, cookies and other baked goods. Oats are also popularly used in smoothies or added to yogurt.
Quinoa
Quinoa was first cultivated about 5,000-7,000 years ago in the Andean mountain regions of Peru, Bolivia and Ecuador. It was a staple crop of the ancient Incas, though its popularity declined after the Spanish conquest. Quinoa has seen a resurgence in the past 50 years.
Nutrition
Quinoa contains all 9 essential amino acids, making it a complete source of protein. One cup provides fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, antioxidants and phytonutrients. It is gluten-free and contains more protein than rice, corn or wheat.
Health Benefits
Quinoa offers anti-inflammatory benefits, aids digestive health, may help control Type 2 diabetes, reduces hypertension, promotes heart health and has anti-cancer effects. The nutrients in quinoa also support bone strength.
Uses
Quinoa’s fluffy texture and slightly nutty flavor make it extremely versatile. It can be cooked and eaten like rice, added to stews, made into porridge, tossed into salads, or ground into flour for baking.
Sorghum
Sorghum is an ancient cereal grain that originated in Africa over 4,000 years ago. It was cultivated in Egypt by 2000 BC and spread to India, China and the Mediterranean. In the U.S., it gained popularity in the mid-1800s when it was brought over by African slaves.
Nutrition
Sorghum is high in carbohydrates, fiber, protein, iron, zinc, potassium and B vitamins. It is gluten-free, contains antioxidants like phenolic acids and 3-Deoxyanthoxyanins, and has more protein than corn.
Health Benefits
Studies indicate that sorghum may promote digestive health, improve cholesterol levels, decrease risk of cancer, support bone strength, boost immunity and reduce inflammation. The antioxidants in sorghum also benefit heart health.
Uses
In Africa and India, sorghum is used to make flatbreads, porridge or fermented beverages. The grains can also be popped like popcorn, cooked into pilafs, added to salads or ground into gluten-free flour for baking.
Spelt
Spelt is an ancient type of wheat that has been cultivated since 5000 BC. It is closely related to common wheat but contains a more fragile gluten structure. Spelt grew in popularity in Europe during the Middle Ages before modern wheat varieties replaced it.
Nutrition
Spelt contains complex carbs, fiber, protein, manganese, phosphorus, copper, B vitamins and more. It has more protein, zinc and lipids than modern wheat. However, spelt does contain gluten and is not suitable for celiac disease or gluten intolerance.
Health Benefits
Spelt may help regulate blood sugar, decrease inflammation, promote cardiovascular health, strengthen bones, boost immunity and improve nutrient absorption. The nutrients in spelt support energy, metabolism and proper organ function.
Uses
Spelt can be substituted for wheat in many recipes, including baked goods like bread, muffins and waffles. It can also be used to make pasta, cereal, crackers or flour. Some breweries use spelt as a grain for gluten-free beer.
Teff
Teff is the world’s smallest grain and has been grown in Ethiopia for over 4,000 years. It is used to make injera, the spongy fermented flatbread that is a staple food in Ethiopian cuisine. Teff cultivation spread to India, Australia and North America by the 20th century.
Nutrition
Teff contains carbohydrates, fiber, protein, calcium, iron, manganese, magnesium, phosphorus, zinc, copper, thiamin, vitamin C and other micronutrients. Its iron content is higher than all other grains. The protein in teff is easily digested.
Health Benefits
Studies suggest teff may help control blood sugar, promote weight loss, improve circulation, reduce PMS symptoms, prevent anemia, build bone density and lower risk of heart disease or cancer. The high nutrient content provides energy.
Uses
In Ethiopian cuisine, teff flour is fermented and cooked into injera flatbread. Teff can also be cooked into cereal, added to baked goods, made into porridge, used to brew beer or mixed with vegetable dishes. Teff sprouts are also edible.
| Grain | Key Nutrients | Health Benefits | Culinary Uses |
|---|---|---|---|
| Amaranth | Protein, fiber, manganese, magnesium, phosphorus, iron | Reduces inflammation and cholesterol, lowers blood pressure, boosts immunity | Porridge, bread, crackers, flour, pops like popcorn |
| Buckwheat | Fiber, manganese, magnesium, copper, phosphorus | Regulates blood sugar and cholesterol, promotes heart health | Porridge, flour, pancakes, pasta, noodles |
| Millet | Magnesium, manganese, phosphorus, B vitamins | Heart health, blood sugar control, boosts immunity | Cereal, flour, added to soups and stews |
| Oats | Fiber, manganese, phosphorus, magnesium, B vitamins | Reduces cholesterol, aids weight loss and heart health | Oatmeal, porridge, granola, baked goods |
| Quinoa | Complete protein, fiber, magnesium, B vitamins, iron | Controls blood sugar and hypertension, anti-cancer effects | Cooked like rice, stews, porridge, salads, flour |
| Sorghum | Carbs, fiber, protein, iron, zinc, B vitamins | Boosts digestive and heart health, reduces cancer risk | Flatbreads, porridge, popped like popcorn |
| Spelt | Complex carbs, fiber, protein, manganese, phosphorus | Regulates blood sugar, reduces inflammation | Substitute for wheat flour, pasta, baked goods, cereal |
| Teff | Carbs, fiber, protein, calcium, iron, zinc | Controls blood sugar, promotes weight loss, builds bone | Injera flatbread, porridge, baked goods |
Key characteristics of the ancient grains:
Here is a quick overview of some of the key characteristics of these 7 ancient grains:
- They have remained relatively unchanged over the centuries.
- Most are gluten-free, except for spelt and oats (which contains a gluten-like protein).
- Packed with fiber, antioxidants, vitamins and minerals.
- High in protein, especially amaranth and quinoa which offer complete proteins.
- May provide health benefits like improved heart health, lower inflammation, regulated blood sugar levels, increased immunity.
- Offer a broad array of nutrients not found in modern grains.
- Versatile grains that can be incorporated into many dishes in both savory and sweet recipes.
- Help provide sustenance and nutrition as staple dietary crops in various ancient civilizations.
- Make nutritious substitutions for common grains like wheat and rice.
Conclusion
The 7 ancient grains highlighted here – amaranth, buckwheat, millet, oats, quinoa, sorghum and spelt – offer a treasure trove of nutrients and health benefits that are often lacking from our modern diets. By incorporating these hearty, wholesome grains into more meals and recipes, we can mirror the healthy, traditional diets of our ancestors. From porridges to flatbreads, cereals to salads, the versatility of these grains makes it easy to enjoy their full nutritional bounty. So seek out these ancient grains and rediscover the flavors and nourishment that fueled civilizations for millennia.