Ancient grains are a diverse group of grains and pseudo-cereals that have remained largely unchanged over millennia. They include quinoa, amaranth, farro, spelt, kamut, teff, millet and sorghum. Each of these grains has a rich history and cultural significance.

There are 8 main ancient grains:

Quinoa–

Originated from Andres Mountains, primarily in Peru, Bolivia, Ecuador and Colombia, 

Quinoa was domesticated 3,000 to 4,000 years ago. It has gained popularity as a health Quinoa is gluten-free and packed with nutrients like protein, zinc, fiber, folate, and antioxidants.

Hundreds of years ago, the Inca people considered this ancient grain a sacred food and called it the “mother of all grains”.

In the past couple of decades, quinoa’s popularity has grown exponentially as the demand for easy-to-grow, nutritious, gluten-free grain alternatives has soared.

It offers quite many health benefits too that adds to its popularity.

It is referred to as ‘pseudo-cereal’.

Nutritional facts– 1 cup of cooked quinoa amounts to: 222 calories, 39g carbs, 8g protein, 4g fat, 5g fiber and 2 g sugar.

Quinoa contains several plant compounds that may benefit health in several ways such as Quercetin and kaempferol.

Quercetin and kaempferol have anti-inflammatory qualities and act as antioxidants in the body, meaning they help protect cells from damage caused by unstable molecules called free radicals.

Amaranth–

Having its roots in Central and South America, Amaranth is a group of more than 60 different species of grains that have been cultivated for about 8,000 years.

These grains were once considered a staple food in the Inca, Maya and Aztec civilizations.

Amaranth is also classified as a pseudo cereal, meaning that it’s not technically a cereal grain like wheat or oats, but it shares a comparable set of nutrients and is used in similar ways.

Nutritional facts– One cup of cooked amaranth amounts to: 251 calories, 9.3g protein, 46g carbs and 5.2g fats.

It’s also rich in magnesium, an essential nutrient involved in nearly 300 reactions in the body, including DNA synthesis and muscle contraction 

It is high in phosphorus, a mineral that is important for bone health. It’s also rich in iron, which helps your body produce blood. 

Farro–

Farro originated from Fertile Crescent, in the Near East. The history of farro traces back to the cradle of civilization in ancient Mesopotamia, where it was among the earliest cultivated crops. From there, it spread across the Mediterranean region, becoming a staple food for civilizations such as the Egyptians, Greeks, and Romans.

Today, farro is experiencing a culinary renaissance. Its nutty taste, chewy texture, and versatility make it a favorite among chefs and home cooks. It has become a sought-after ingredient in salads, soups, pilafs, and risottos, adding depth and character to a wide range of dishes.

Nutritional facts– One-fourth cup of organic, whole grain emmer farro amounts to: 170 calories, 34g carbs, 1g fat, 5g fiber and 6g protein.

Farro is an extremely nutritious grain. It’s an excellent source of protein, fiber and nutrients like magnesium, zinc and some B vitamins.

It’s a much healthier alternative to white rice or other refined grains.

Spelt–

Spelt is an ancient cereal grain that while native to southern Europe has been widely grown in Europe. This nutrient-rich whole grain is high in protein and has a nutty flavor.

Spelt is a type of grain that is related to wheat, barley and rye. Its scientific name is Triticum spelta.

Nutritional facts– 1 cup of cooked spelt amoutns to: 246 calories, 10.7g proteins, 1.7g fats, 51g carbs and 7.5g fiber.

Spelt contains copper, selenium, and vitamins B1(thiamin). Like most whole grains, it is also high in carbs and an excellent source of dietary fiber.

It is also associated with lower risk of stroke, heart attack, type 2 diabetes, and even some cancers. People who consume more whole grains are also more likely to maintain a moderate weight and have better digestive health.

Kamut (khorason wheat):

Khorason is an amazing variety of ancient wheat from Mesopotamia and Egypt. Unlike hard red or hard white hybrid wheat, Khorason wheat has lower gluten, is higher in protein, contains higher amounts of trace vitamins and minerals, and is lower in fat than many other grains, including oats.

Nutritional facts– One-cup serving of cooked Kamut amounts to: 227 calories, 1.4g fats, 13.8mg sodium, 47.5g carbs, 7.4g fiber, 5.3g sugar and 9.8g protein.

Khorason has lower gluten, is more easily digested and has a sweet, mild taste compared to other varieties of wheat. Khorason is also higher in minerals, such as Selenium and copper. A diet that includes Khorason wheat can also help reduce inflammation and increase protein intake for athletes and those with active life-styles.

Teff–

Teff is a traditional grain in Ethiopia and one of the country’s staple foods. It’s highly nutritious and naturally gluten-free.

It’s also commonly made into a flour for cooking and baking. Teff is a tropical grain crop belonging to the grass family, Poaceae. It’s grown primarily in Ethiopia and Eritrea, where it’s thought to have originated thousands of years ago.

It’s also the world’s smallest grain, measuring just 1/100 the size of a wheat kernel having an earthy, nutty flavor. Much of its recent popularity in the west is because it’s gluten-free.

Nutritional facts- 100 grams of Teff flour provides: 366 calories, 12.2g protein, 3.7g fat, 70.7g carbs and 12.2g fiber.

Teff is a good source of copper, magnesium, potassium, phosphorus, manganese, zinc, and selenium.

Additionally, it’s an excellent source of protein, boasting all the essential amino acids, which are the building blocks of protein in your body

It’s particularly high in lysine, an amino acid that’s often lacking in other grains essential for the production of proteins, hormones, enzymes, collagen, and elastin,. Lysine also supports calcium absorption, energy production, and immune function. 

Millet–

Millets are a group of small, round whole grains grown in India, Nigeria, and other Asian and African countries. Considered an ancient grain, they are used both for human consumption and livestock and bird feed and have multiple advantages over other crops, including drought and pest resistance.

Nutritional facts- One cup of cooked millet amounts to: 207 calories, 41g carbs, 2.2g fiber, 6g protein and 1.7g fat.

Millets are rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect your body from harmful oxidative stress.

Millets are rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels.

Sorghum–

Though not everyone is familiar with sorghum, this cereal grain has been around for centuries. Sorghum belongs to the grass family Poaceae. It’s small, round, and usually white or pale yellow — though some varieties are red, brown, black, or purple.

It is the fifth most-produced cereal crop in the world.

Sorghum comes in a few types, each of which has different uses. Grain sorghum is a grass that’s used to feed livestock and is made into flour for the food we eat. 

Nutritional facts- Half a cup of uncooked sorghum provides: 329 calories, 11g protein, 3g fat, 72g carbs and 7g fiber.

Sorghum is rich in a variety of nutrients, including B vitamins, which play an essential role in metabolism, nerve cell development, and healthy hair and skin.

It’s also a rich source of magnesium, a mineral that’s important for bone formation, heart health and over 600 biochemical reactions in your body, such as energy production and protein metabolism.

In addition, sorghum is high in antioxidants like flavonoids, phenolic acids and tannins which can lower oxidative stress and inflammation in your body.