Ancient grains, which people consumed for centuries and then were supplanted by mass-produced wheat, are now regaining popularity.
Why?
Unlike modern grains (wheat, corn, and rice), ancient grains have not lost their health benefits over time because they have undergone little or no processing, so they are usually unrefined, easy to digest, and many are gluten-free, making them a good alternative for people with gluten intolerance.
Here are 7 ancient grains you should definitely include in your diet:
Amaranth (gluten-free)
Amaranth contains more fiber than wheat and rice, but it is also high in protein (about 16%). Amaranth protein is superior in quality to that of most cereal grains. What's also surprising is that amaranth is the only grain that contains vitamin C.
Scientists have found that the bioactive peptides in amaranth proteins eliminate inflammation in chronic diseases and protect the body from cardiac disease and diabetes.
How to use it: Use amaranth as a garnish, for this purpose it can be boiled in water or broth. Also, a small amount of amaranth added during cooking will add variety to your soups. As a main dish, amaranth can be cooked with beans and sprinkled with cheese. Amaranth seeds can also be sprouted and used for sandwiches or in salads. Amaranth flour makes good baked goods.
Kamut (contains gluten)
Kamut also has some real benefits: a cup of cooked grains contains up to half the daily value of protein and fiber. At the same time, kamut has three times less carbohydrates than regular wheat, so even diabetics can eat kamut porridge and baked goods. Also, kamut helps lower cholesterol and blood sugar levels.
How to use it: In the unsweetened version, it goes well with almost all classic sauces (marinara, bolognese, etc.). In sweet recipes, it can be used with various fruits (strawberries, raisins, mangoes). Ground kamut is used to make healthy breakfast cereal. It can also be used to make porridge, salads, pilafs, soups, casseroles etc.
It is worth noting that whole grains should be rinsed and left overnight before cooking.
Farro or spelt (contains gluten)
Useful properties of farro are due to its balanced vitamin and mineral composition – it normalizes blood lipid composition and glucose levels, strengthens immunity, maintains the health of the bone system and CNS, and prevents the development of obesity. The percentage of protein in farro is higher (27 to 37 %) than in chicken eggs.
How to use it: Farro can be used to make a huge number of dishes – from bread made from its flour, porridge, soups to airy creams, complex sauces and light breadcrumbs. Spelt dishes have the finest nutty flavor, delicate aroma and belong to the unique dietary dishes, useful for both adults and children.
Millet (gluten-free)
A very nutritious cereal, a good source of fiber and vitamin B1, rich in minerals. Millet is rich in fiber, helps maintain a healthy digestive system, lowers acidity, reduces inflammation and helps control blood sugar levels, and is good for preventing chronic diseases such as diabetes and cardiovascular disease.
How to us: Millet is very versatile and is most often ground into flour and used in bread or pancakes.
In addition, millet can be cooked in different ways and used in various recipes such as salads, smoothies. It can also be cooked in place of rice or pasta in many of your favorite recipes.
Sorghum (gluten-free)
Sorghum is rich in carbohydrates and proteins, which determines its nutritional value. Thiamine has a beneficial effect on brain function and nervous activity, as well as stimulating appetite, gastric secretion and improving heart muscle function. This vitamin acts as an antioxidant, protecting the body from the damaging effects of aging.
Sorghum is recommended for gastrointestinal diseases, various nervous disorders, diseases of the skin and mucous membranes, it is very useful to introduce it into the diet of the elderly, children, pregnant women and nursing mothers.
How to use: In general, this cereal can be cooked just like quinoa or rice, ground into flour or cooked like popcorn. It can also be used to make syrup, which is used to sweeten foods. Sorghum syrup has less total sugar content but more fructose, making it sweeter than molasses. In recipes with molasses, it can usually be substituted for sorghum syrup in a 1: 1 ratio. If you find it too sweet, use less or add more liquid to dilute it.
Teff (gluten-free)
Teff is rich in fiber and protein, and is an excellent source of calcium and vitamin C. Perhaps the most important nutritional aspect of teff is that it contains resistant starch, a special type of dietary fiber that has caught the attention of researchers because of its effect on blood sugar levels and small intestinal health. Between 20% and 40% of the carbohydrates in teff are resistant starch.
How to use: Teff is prepared in the same way as millet or quinoa and can be used boiled, sprouted or as a flour, as part of bread or other gluten-free dough. A traditional Ethiopian dish is injera bread, a flatbread made from teff flour. It can also be used to make porridge or added to vegetarian burgers, stews or soups.
Einkorn (contains gluten)
Einkorn is the most primitive form of wheat known on Earth. It is higher in protein and lower in carbohydrates than modern wheat. Einkorn is non-GMO, contains less gluten protein and is therefore easier to digest. Also, einkorn wheat is one of the few varieties of wheat that has been designated the type with the lowest allergenic risk.
How to use: Einkorn wheat can be used in the same way as regular wheat. It can be used boiled or ground, in bread or other baked or pastry products.
I encourage you to try adding at least some of these ancient grains to your diet. This will be only to your health's benefit. If you are ready to experiment with recipes, let me know. I'd love to share some of my favorites with you.
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