Ancient Grains Instead of Wheat

1/14/2021

Defined by the Whole Grains Council as grains that have remained largely unchanged by manufacturing methods over the last few hundred years, ancient grains are a nutritious alternative to wheat. Wheat ranks No. 1 in our diet. According to the U.S. Department of Agriculture, the average American adult eats roughly 134.1 pounds of wheat flour each year. You can purchase many types of ancient grains online and at your local natural food and upscale grocery stores. Here are three ancient grains poised for a comeback:

Amaranth
The nutritional scoop: A native crop of Peru, one cup of cooked amaranth contains more calcium than one cup of cooked spinach. Amaranth is also high in protein, iron, magnesium and potassium, according to the Whole Grains Council.
Try it in: Known for its nutty and peppery flavors, you can pop amaranth like stovetop popcorn, add cooked amaranth to salads, soups and cereal, or use amaranth flour in cookies and other baking recipes.

Teff
The nutritional scoop: A crop that can survive in nearly all weather conditions, teff is native to Ethiopia. The grain is known for its sweet flavor and is rich in calcium, protein, vitamin B6, zinc and fiber.
Try it in: Add teff to stew or use it to top salads and make hot cereal.

Spelt
The scoop: According to the Whole Grain Council, spelt is a form of wheat that fell out of favor because it isn’t as easy to cultivate. Spelt is a good source of dietary fiber and contains more protein than traditional wheat.
Try it in: You can use whole spelt flour in place of wheat in most recipes.

People with celiac disease, an autoimmune disorder that causes weight loss, gastrointestinal symptoms and eventual damage to the small intestine, must eat a strict diet that does not include gluten, a protein found in wheat. Many ancient grains are naturally gluten-free. In fact, some of the most popular ancient grains aren’t technically grains at all. Quinoa and amaranth are seeds known as pseudocereals that share the same nutrient profiles as whole grains. When searching for gluten-free options, watch for products made with quinoa, amaranth, teff, sorghum, millet and buckwheat.

Make sure to avoid ancient grains that are related to wheat and contain gluten, including spelt, wheat berries, farro, Freekah and Kamut. Some people believe these grains are safer for people with celiac disease to eat than modern wheat, but the only treatment for celiac disease is a strict gluten-free diet.

To find a family physician who can provide a sound nutrition plan visit NWMedicalGroup.com.

This information is provided by your friends at Northwest Health – Starke. Learn more about us at NWHealthIN.com.

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