Ancient grains have been making a comeback to replace the
typical American staples: oats, barley, wheat, corn, and soy. More people are being diagnosed with food
allergies and Celiac disease while others are looking for affordable sources of
plant protein.
Not all ‘ancient grains’ are actually grains or
grasses. Spelt, Kamut, and wheat are
grains while quinoa and amaranth ended up thrown in the pot.
Other ancient grains include mullet, teff, rye, farro, and
freekeh
Spelt
This cousin of wheat is not
gluten-free but contains less gluten than wheat. It contains
manganese, copper, zinc and
is a good source of protein.
Kamut
These kernels require an overnight soak but are good for the
novice in the kitchen as they are difficult to overcook. Additional nutrients are: Omega-3 fatty
acids and vitamins A, B-1, B-2, B-6,
B-9, C and E.
Quinoa
Quinoa is gluten-free and also a source of protein making it
perfect for fueling the vegetarian or vegan athlete. It contains magnesium, phosphorus, iron, and
manganese.
Amaranth
Once an ancient grain of the Aztecs now is a staple in
gluten-free diets. It has the highest
amount of protein of the ancient grains and also contains calcium.
Millet
The Chinese have been using millet before rice. It looks like bird seed and can be eaten raw
or cooked, best of all, it’s gluten-free.
Teff
This gluten-free grain is one of the smallest on earth. Ethiopians ground it into a flour for bread
and it can be cooked and used as a thickening agent.
Rye
Another gluten-free grain, this cousin of the wheat berry
has a nutty taste.
Farro
This grain comes right from Italy and was originally used in
the American South to cycle in rice crop rotations during the Civil War. Its been marketed towards diabetics for
making less impact on blood sugar when compared to other whole grains.
Freekeh
Freekeh can be wheat or durum that is toasted and has a
smoky flavor. It has not been declared
as gluten-free but because of the heating process it undergoes some research
states that the gluten in freekeh is denatured.
Freekeh has more fiber, protein, and B vitamins than regular whole
wheat.
Gina Lesako RD, LDN, registered dietitian, writer/blogger. Follow Gina on Twitter @glesako;
blog: Dietitians Eat Chocolate Too, or on the web: ginalesako.com.
