In our youth-obsessed culture, it’s a surprise when people pay much attention to anything old. But attention is exactly what ancient grains have been getting for the last year. And, as my 2015 trends story predicted, they are poised for a big year ahead, too.
One question the average consumer may have is, “What makes a grain ancient?” Cynthia Harriman, director of food and nutrition strategies at the Whole Grains Council, says that while there isn’t any regulatory definition of what an ancient grain is, they are grains “that have come down to us largely intact, as opposed to grains that have been extensively modified and cross-bred more recently.”
Probably the most popular and blogged about of the ancient grains is quinoa, which is now amazingly being served at Applebee’s. Other ancient grains are heating up, though, and are poised to explode in 2015, thanks to their high plant-based protein content. Another factor putting ancient grains on the hot list is the fact that several of them — including quinoa, amaranth, teff, millet and sorghum — are gluten-free.
Here’s a 101 on the benefits of ancient grains and how to use them. Keep your eyes peeled: My guess is you’ll be seeing a lot more of these grains on grocery store shelves and in restaurants soon.
1. Teff
About the size of a poppy seed, the word teff translates to “lost” in Amharic, a language spoken in Ethiopia. Along with sorghum, teff is used in the spongy Ethiopian flatbread injera.
Teff is gluten-free and higher in calcium than other grains, providing 123 milligrams of the mineral per cup. It is also high in resistant starch, a type of carbohydrate that acts like fiber and can be helpful in weight loss. Due to its small size, teff is often eaten whole and can be cooked in porridge, added to baked goods or made into polenta.
2. Amaranth
Like quinoa and buckwheat, amaranth is classified as a pseudo-grain. Amaranth has a peppery taste and a higher complete protein level than most grains. In South America, it’s sold on the street like popcorn. Amaranth is gluten-free.
3. Quinoa
While it’s generally classified as a grain, quinoa is actually an edible seed that’s related to beets, chard and spinach. Quinoa cooks quickly (about 20 minutes), is gluten-free and comes in red, black and white varieties. The grains require rinsing because they are coated with bitter saponins, but you can buy sprouted quinoa, which doesn’t require rinsing and may also be easier to digest and more nutritious.
4. Millet
This gluten-free whole grain can be found in white, gray, yellow and red varieties. It can be used in its whole form, and also ground and used as flour. India is the world’s largest producer of millet, which is used in the Indian flatbread roti. In the U.S., you’re most likely to see millet in birdseed, but luckily, it’s showing up in breads and other gluten-free products. Millet is especially rich in the mineral magnesium, which is important for bone health.
5. Sorghum
While you may not have heard of it, sorghum is the fifth most important cereal crop worldwide, thanks to its versatility and drought resistance. Most of the crop in this country goes into animal feed or is used for biodegradable packaging.
In addition to being gluten-free, sorghum contains a compound called policosanol, which may have a cholesterol-lowering effect in the body. You can buy either sorghum flour or sorghum syrup, which are mostly sold online. The Ethiopian flatbread injera is made from sorghum. The grain can also be fermented to make beer.
6. Spelt
This variety of wheat was widely grown until industrial farming left it behind in favor of wheats that were more compatible with mechanical harvesting. These days, you’ll find spelt in noodles, bagels, tortillas and breads. Spelt is higher in protein than modern wheat.
7. Farro (Emmer)
An ancient variety of wheat, farro is still used throughout Italy and has shown up on the menus of trendy and health-conscious eateries. It has a nutty flavor and chewy texture, and is wonderful in hearty soups and stews. You can also use it to make risotto.
8. Kamut
An Egyptian word for wheat, Kamut is another super old wheat variety. It’s actually Khorasan wheat, which is sold under the brand name Kamut. Legend has it that Khorasan, also called “Camel’s Tooth” and “Prophet’s wheat,” was the grain that Noah brought with him on the ark. The amount of Kamut that has been planted in North America over the past 15 years has grown dramatically.
Kamut has a buttery flavor and contains higher levels of healthy fats, protein, selenium and zinc. You can find Kamut in everything from cereal and bread to snacks and baby food.
9. Freekeh
This is actually wheat that has been harvested when it’s still young and green. The flavor is similar to bulgur wheat, but it’s grassier tasting and has a chewy consistency. Because freekeh is harvested when it’s young, it retains more nutrients, providing higher amounts of protein, fiber and minerals than wheat harvested when it’s mature. It also ranks low on the glycemic index.
10. Einkorn
Considered to be the most ancient of the wheat varieties available today, einkorn hasn’t been grown much in the United States. But recent interest is creating a resurgence in planting this hearty wheat. Compared to modern-day wheat, einkorn has higher levels of protein, essential fatty acids, minerals and some vitamins like beta-carotene. People who have gluten sensitivity (but not Celiac disease) may find einkorn products easier to digest than those made from modern-day wheat.
While it’s still tough to find at grocery stores, you can purchase einkorn berries online and then grind your own flour to make bread, crackers and pizza crust.
More from U.S. News
7 Reasons to Choose a Plant-Based Diet
Quinoa 101: What It Is and How to Cook It
Why Are We Obsessed With Ancient Grains? originally appeared on usnews.com
