![Ancient grains like millet, amaranth, and teff have a higher nutritional value and more calories than modern grains.](https://images.medicinenet.com/images/article/main_image/couscous-vs-quinoa.jpg?output-quality=75)
Ancient grains have a higher nutritional value and more calories than modern grains. Studies show that eating a diet rich in whole and ancient grains can lower your risk of heart disease and diabetes.
Teff
Teff is a major cereal grain from Ethiopia, though you can find it growing in other countries, too. It’s gluten-free and has a higher fiber content than many other grains, which helps slow down digestion and keeps your blood sugar steady. Teff is also rich in vitamins and minerals like magnesium, calcium, and iron.
Amaranth
Technically, amaranth isn’t a grain but belongs to a group of plants called pseudo-grains. The seeds of these plants are edible and eaten the same way as other grains or cereals.
Amaranth is rich in essential amino acids, especially lysine and tryptophan, and contains more protein than most traditional grains. It’s also an excellent source of iron, calcium, potassium, and magnesium and is rich in healthy fats. Amaranth is also gluten-free and a safe option if you have celiac disease.
Millet
You can find a few types of millet, including a popular type called finger millet. These grains are a good source of amino acids, minerals like iron and calcium, and B vitamins. Like other whole grains, millet has specific health benefits. Eating millet can help lower your cholesterol levels and your risk for heart disease, diabetes, and cancer.
Quinoa
Quinoa is another popular gluten-free pseudo-grain. It’s native to South America and grows in the Andes mountain region. Quinoa is rich in protein and contains an excellent balance of eight out of nine essential amino acids.
It has a higher calcium content than other grains and is also rich in iron, magnesium, zinc, and copper. Some experts suggest that the protein and mineral content of quinoa make it a suitable alternative for dairy products.
Oat
Oat is a popular breakfast grain with well-balanced nutrition. It’s a good source of protein with a balance of amino acids, carbohydrates, and healthy fats. It also contains folate, zinc, selenium, iron, and dietary fiber.
The primary type of fiber in oats is called beta-glucan. Studies suggest beta-glucan helps curb hunger, keeps your blood sugar steady, and helps lower your cholesterol levels. Diets rich in whole grain oats can help promote heart health.
Black barley
Where pearl barley is refined, black barley is a whole grain with the bran intact. It’s a popular grain and commonly used in bread and pasta. Black barley is rich in dietary fiber and a compound called beta-glucan, similar to oats.
This grain has a low glycemic index, so it helps with blood sugar management. Eating black barley can also promote heart health by lowering your blood cholesterol levels and visceral fat.
![](https://images.medicinenet.com/images/quiz/diet-and-nutrition/diet-and-nutrition-s1.jpg)
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerEinkorn
Einkorn is an ancient wheat mostly grown in Europe and the Mediterranean. Compared to modern wheat, einkorn has very little dietary fiber but lots of protein, fats, and antioxidant compounds like carotenoids. Studies suggest eating einkorn can increase bacteria diversity in your gut, leading to better gut health.
Einkorn wheat has few gluten peptides, so it isn’t as reactive as other grains. You may find it easier to eat if you have non-celiac gluten intolerance. Still, it’s not suitable for celiac disease, though.
Emmer
Emmer is another ancient wheat and likely a natural hybrid between einkorn and wild grass. Emmer and durum pasta wheat are forms of the same species, though lots of people believe emmer is better for pasta. It’s commonly called farro in Italy.
Emmer is high in dietary fiber, protein, carbohydrates, and minerals, but it has little fat content. It’s rich in polyphenols and carotenoids, like zeaxanthin, and may positively benefit your eye health. Whole grain emmer can also help lower your risk for diabetes and heart disease.
Sorghum
A type of millet, sorghum is native to northeastern Africa and a staple food in parts of Asia and Africa. The grain contains lots of a dietary fiber called resistant starch, which doesn’t break down well in your gut. Like insoluble fiber, it passes through mostly untouched, which helps keep you full for longer and stabilizes your blood sugar. Early research suggests that resistant starch lowers inflammation in your gut and can prevent colon cancer.
Bulgur
Bulgur is a precooked grain that comes from whole grain kernels, similar to how you get popcorn from corn kernels. Grain processors soak and boil wheat kernels and then dry them until they crack.
The nutritional value of bulgur can change depending on the wheat it comes from. Emmer bulgur is high in fiber, protein, and minerals and has a nice texture once cooked. You can substitute bulgur for white rice or other refined grains, and it only takes a few minutes to cook.
Rye
Rye is a cereal grass with similar nutritional features as wheat. It was once a staple food in Scandinavia and northern Europe, perhaps because it’s so filling. Of all the whole grains, rye has the most dietary fiber, and studies show it can curb hunger for up to 8 hours.
Other research shows that eating fiber-rich rye foods and a low-calorie diet can lead to weight and fat loss compared to a similar diet rich in refined wheat. The same study also shows that rye lowers inflammation markers.
Whole grains are best
Ancient grains are usually whole grains, but it’s possible to find some refined versions. These are sometimes labeled as pearl, such as pearl barley. Refining removes the germ and bran, which strips the grain of fiber, vitamins, and minerals. Many ancient grains have great nutritional benefits, but make sure you choose the unrefined form.
Agriculture and Food Security: "The nutritional use of millet grain for food and feed: a review."
Canadian Society of Intestinal Research: "Resistant Starch."
Clinical Nutrition ESPEN: "A hypocaloric diet rich in high fiber rye foods causes greater reduction in body weight and body fat than a diet rich in refined wheat: A parallel randomized controlled trial in adults with overweight and obesity (the RyeWeight study)."
Foods: "Quinoa (Chenopodium quinoa Willd.): An Overview of the Potentials of the "Golden Grain" and Socio-Economic and Environmental Aspects of Its Cultivation and Marketization," "The Dual Nature of Amaranth—Functional Food and Potential Medicine."
Frontiers in Nutrition: "A Systematic Review and Meta-Analysis of the Potential of Millets for Managing and Reducing the Risk of Developing Diabetes Mellitus."
Harvard Health Publishing Harvard Medical School: "The whole grain goodness of modern and ancient grains." Harvard T.H. Chan School of Public Health: "Oats."
Journal of Cereal Science: "Do ancient types of wheat have health benefits compared with modern bread wheat?"
Journal of Food Composition and Analysis: "Elemental composition of teff (a gluten-free grain), maize and wheat: Staple crops in the Main Ethiopian Rift Valley."
Journal of Food Science: "Nutritional and Nutraceutical Properties of Triticum dicoccum Wheat and Its Health Benefits: An Overview."
Journal of the Science of Food and Agriculture: "Nutritional properties of einkorn wheat (Triticum monococcum L.)."
Journal of Food Science and Technology: "Effects of several production methods on technological, textural and sensorial properties of emmer (Triticum turgidum ssp. dicoccum) bulgur," "Nutritional advantages of oats and opportunities for its processing as value added foods - a review."
Nutrients: "Association of Lifelong Intake of Barley Diet with Healthy Aging: Changes in Physical and Cognitive Functions and Intestinal Microbiome in Senescence-Accelerated Mouse-Prone 8 (SAMP8)," "In Vivo Effects of Einkorn Wheat (Triticum monococcum) Bread on the Intestinal Microbiota, Metabolome, and on the Glycemic and Insulinemic Response in the Pig Model," "Integrated Evaluation of the Potential Health Benefits of Einkorn-Based Breads."
Nutrition Reviews: "Effect of sorghum consumption on health outcomes: a systematic review."
The BC Cook Articulation Committee, Understanding Ingredients for the Canadian Baker, "Rye Flour," BCampus, 2015.
University of Florida: "Ancient Grains Explained."
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