From Amaranth to Teff: Promoting Consumption of the Ancient Grains and Seeds

For many years if dietitians were to mention grains, patients and clients would solely think of breads and pasta. With nutrition taking the forefront in the lives of many Americans, ancient grains and seeds are making a comeback. These grains and seeds are being used in salads, soups, entrees, and even desserts.

Where did they originate and what is their nutritional content?

Ancient grains and seeds were discovered thousands of years ago and were vital components of the food supply in many ancient cultures. Buckwheat and millet are native to Asia, while quinoa, amaranth, and chia seeds are from South America.1,2,3,4,5 Flax seed, bulgur, farro, and kamut were primarily grown in Ancient Egypt and Arabia, the location of the Fertile Crescent.6,7,8,9

What is the best grain or seed to choose? It is best to include a variety of grains and seeds in the diet. Amaranth, buckwheat, flax seed, chia seed, millet, quinoa, sorghum, and teff are gluten-free options available for those with celiac disease.10 Quinoa and amaranth are especially important for vegans, as these grains are complete proteins that include lysine, which is often lacking in plant sources of protein.3,11 Buckwheat has also been noted to be rich in lysine, but there is some evidence that protein from buckwheat is less bioavailable secondary to low digestibility.1 Chia seeds and flax seeds are extremely nutrient rich products that are best known for containing alpha-linolenic omega-3 fatty acids. While chia seed is generally more expensive, many people may prefer chia seed over flax seed because it has more alpha-linolenic acid and it can be consumed in its whole seed form or ground.5 To receive the benefits of flax seed, it must be ground and consumed within 24 hours of grinding.6 Ground flax seed can also be purchased in mylar packaging that will preserve the product.6

With heart disease, obesity, and diabetes constituting a large portion of the health issues in America, it is imperative for these ancient grains and seeds to become a mainstay in the diets of Americans. Grains and seeds include extremely beneficial nutrients that can help decrease cholesterol and triglyceride levels, reduce inflammation, promote satiety, improve blood glucose control, and lower blood pressure. Amaranth, flaxseed, and sorghum have even been indicated to have anti-cancer and anti-proliferative properties.6,11,12

Many may argue that it is more economical to purchase refined grains, such as white bread. In reality, these healthy ancient grains can often be more affordable and they can be incorporated into a wide variety of dishes...which can save you even more of that dough!

Try these cool recipes from some of my favorite websites!

Cover photo courtesy of Shutterstock.

References

(1) Whole Grains Council. Buckwheat-December Grain of the Month. Whole Grains Council website. Published December 2013. Accessed April 6, 2014.

(2) Whole Grains Council. Millet and Teff-November Grains of the Month. Whole Grains Council website. Published November 2013. Accessed April 6, 2014.

(3) Oelke EA, Oplinger ES, Putnam DH, Teynor TM. Quinoa. Alternative Field Crops Manual. Updated April 6, 2014. Accessed April 6, 2014.

(4) Whole Grains Council. Amaranth-May Grain of the Month. Whole Grains Council website. Published May 2013. Accessed April 6, 2014.

(5) Neville K. Chia Seeds: Tiny Seeds with a Rich History. Food and Nutrition Magazine. Published December 28, 2013. Accessed April 6, 2014.

(6) University of Maryland Medical Center. Flaxseed. University of Maryland Medical Center website. Updated July 1, 2013. Accessed April 6, 2014.

(7) Wheat Foods Council. Grains of Truth-Bulgur. Wheat Foods Council website. Accessed April 6, 2014.

(8) Whole Grains Council. Whole Grains A to Z. Whole Grains Council website. Accessed April 6, 2014.

(9) Ancient Grains. Kamut-Ancient Grain or Modern Find. WordPress. Published March 26, 2010. Accessed April 6, 2014.

(10) Academy of Nutrition and Dietetics. Celiac Disease Nutrition Therapy. Nutrition Care Manual. Accessed April 6, 2014.

(11) Whole Grains Council. Health Benefits of Amaranth. Whole Grains Council website. Accessed April 6, 2014.

(12) Whole Grains Council. Health Benefits of Sorghum. Whole Grains Council website. Accessed April 6, 2014.