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Try the hot trend in whole grains
Ancient grains have become the darlings of the culinary world, and they're healthy, too.
In recent years, whole wheat has gotten all the glory when it comes to adding grains to your diet. But today's
superstars are the staples used long before wheat took center stage. They're called ancient grains.
"Modern wheat, rice, and corn have been processed through hybridization or genetic modification. Ancient grains
have not; they've been grown the same way for centuries," says Debbie Krivitsky, a registered dietitian at
Harvard-affiliated Massachusetts General Hospital.
Hot trend or hype?
Ancient grains made the list of the National Restaurant Association's "What's Hot in 2016" culinary forecast. But
the trend isn't just about foodie flair. Sure, the grains sound exotic, with names like teff, einkorn, emmer,
amaranth, millet, quinoa, black rice, black barley, and spelt--but ancient grains also pack a nutritional wallop.
"Generally speaking, they offer more protein, fiber, and vitamins than modern grains," says Krivitsky. For
example, a cup of cooked teff has 10 grams of protein and 7 grams of fiber, compared with 5 grams of protein and
3 grams of fiber in a cup of cooked modern brown rice.
Other differences
Ancient grains sometimes have more calories than modern grains. In our example of teff and brown rice, teff has
255 calories per cup, and brown rice has 216 calories. But a cup of cooked modern oatmeal has only 124 calories;
a cup of cooked modern corn has only 74 calories.
Another difference: ancient grains tend to cost more than modern grains.
And finally, some ancient grains, such as quinoa and amaranth, are technically called pseudograins, because
they're really from the seed family. "But grains and pseudograins are similar in nutrients and health effects,"
explains Krivitsky.
Whole grains, always in style
Just because ancient grains are "in" right now, it doesn't mean you should discount modern whole grains. All
whole grains are better for you than refined grains. Whole-grain kernels have three parts--the bran, endosperm,
and germ--that give you phytonutrients, vitamins, and antioxidants, which protect against chronic disease.
"Refined grains get rid of the bran and germ in the processing, and you lose the fiber and many of the nutrients,"
says Krivitsky.
Many whole grains contain plenty of fiber, which helps lower cholesterol, improves digestion, and controls blood
sugar. "It's okay to eat lower-fiber whole grains. Just make sure you include other foods
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that are high in fiber, such as fruit and vegetables or high-fiber breads, cereals, and crackers," says Krivitsky.
Where to start
The takeaway message is to vary your whole grains. "Keep eating oatmeal and brown rice if you like it, but add in
some ancient grains from time to time," suggests Krivitsky. Enjoy ancient grains as a side dish to a meal, or
sample products that contain ancient grains, such as breads and pastas.
When buying any whole-grain product, to ensure that you are getting an appreciable serving of that grain, make
sure it's one of the first ingredients listed; ingredients are listed by quantity, in descending order. Also, make sure
there's not a lot of added sugar, which takes away from the value of the food.
And remember to watch your calories when eating any grains. "Some of these are calorie-dense foods, so you
really have to be mindful of portions or you may gain weight," says Krivitsky. "But you can have less and still get
more nutrients."
Get to know some ancient grains
Amaranth
Black rice
A complete protein that's gluten-free, packed with protein, calcium, iron, magnesium,
phosphorus, and potassium. Has a peppery taste.
An antioxidant powerhouse that rivals blueberries, with lots of fiber, vitamin E, manganese,
phosphorus, magnesium, and selenium. Has a nutty flavor.
Einkorn
An ancient wheat, rich in fiber, protein, iron, magnesium, and potassium. Also contains lutein,
good for eye health. Tastes like modern wheat.
Kamut
Another ancient wheat packed with fiber, selenium, magnesium, B vitamins, and protein.
Contains more sugar than modern wheat, giving it a sweet, nutty taste.
Teff
Highest of all grains in calcium, gluten-free, and rich in fiber and vitamins, especially iron. Has a
nutty taste.
Source: Faculty of Harvard Medical School
Source: from Harvard Health Publications
Copyright © 2010 by President and Fellows of Harvard College. ALL RIGHTS RESERVED.
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