5 Ancient Grains That Shaped Human Civilization Before Quinoa’s Modern Fame

Quinoa is one of those ancient grains that are being touted for their incredible health benefits, and for good reason.

What if I told you that quinoa is not the only ancient grain that is good for you and that in some cases there are ancient grains healthier than quinoa?

Let’s take a look at 5 fabulous ancient grains that you will absolutely want to add to your diet right after you find a way to source them (probably not from your local grocery store).

Teff

You might not have heard of this tiny grain. But what teff lacks in size, it more than makes up for in nutrition.

Native to Ethiopia, where it’s been grown and eaten for more than 4,000 years, teff is gluten-free and high in protein. Nearly twice the amount of the popular protein star, quinoa.

This ‘protein powerhouse’ is also fiber-rich and high in iron (iron deficiency can cause anemia which is a major global health issue) and calcium. Like chia, teff is a highly resilient crop that can thrive on marginal land and strikes a significant blow against iron deficiency.

Its small grain size makes it useful. Try it as a swap for grainy side dishes (such as rice, barley or corn), or toss a small handful into baked goods as a way to boost protein.

Amaranth

This grain was such a central part of the ancient Aztecs’ diet that they called it ‘the seed which never withers’ — they honored amaranth in rituals and ceremonies, and drank beer made from its grains.

Like quinoa, amaranth is not technically a cereal grain. It is the seed of the amaranth plant, yet it rivals traditional grains for nutrition.

It is rich in fiber, magnesium, phosphorus, manganese and iron, 7-8 grams of protein per cup, more than most grains providing all nine essential amino acids.

Kamut

Kamut is kind of ancient wheat sort of speak. It is an old relative of modern durum wheat – named after the ancient Egyptian word for it.

Many people claim that Kamut is easier to digest than modern wheat and it has more protein (10-18 percent) and more vitamins, minerals and other healthful fats than what we normally expect to find in wheat.

Kamut provides amino acids, as well as fatty acids and vitamin E. It’s a good source of magnesium and zinc — zinc has been shown to support the immune system — as well as the powerful mineral selenium. Additionally, whole grains like Kamut provide much needed fiber to your diet.

Farro

Look back 10,000 years to the Fertile Crescent—Syria, Turkey, Lebanon, and Egypt—where farro was already being cultivated.

Farro provides fiber, protein and nutrients. One cup of farro offers as much as 5-8 grams of protein and 5-6 grams of fiber. Farro is lower in calories than many grains but packs a nutritional punch.

This chewy grain is also high in B vitamins, zinc, magnesium, and iron. Some research suggests the fiber in farro may help reduce cholesterol and blood sugar levels. The fiber keeps you satisfied too.

Freekeh

And last but not least- freekeh, a smoky grain with an aroma and flavor that stands out.

Freekeh is wheat harvested early, while its grains are still soft and tender. Once harvested, it’s roasted and dried to give it its smoky flavor.

Freekeh is also rich in calcium, iron, and zinc. Its stable composition gives it a low glycemic index, meaning it won’t cause sharp increases in your blood sugar levels.

The ashy, toasty flavor of freekeh goes well with almost any meal. It’s lovely in pilafs, risottos, breakfast bowls, or just about anything else you can think of like in a salad, or soup.