Best Ancient Grains for Your Diet


For thousands of years, the human race has continued to push the boundaries of what is possible and learn new things. However, while the way we live our lives is almost unrecognizable to our ancestors. One thing that has remained the same is some of the foods and ingredients we eat.

Ancient grains such as barley, quinoa, and cracked wheat have sustained life for thousands of years. There are even rumors that these grains were found in King Tutankhamun’s tomb. While some of these grains have been changed and modified over time as humans have changed, these ancient grains have remained the same.

What are the benefits of ancient grains?

While both modern and ancient grains are known to help the body, there are some differences between the two. Ancient grains often had higher levels of protein, fiber, minerals, and vitamins than their modern counterparts.

These beneficial nutrients are absorbed slowly by the body and can help to regulate your blood sugar. They are also very beneficial to those individuals who are living with chronic conditions and diabetes and can help to aid digestion, strengthen bones, lower cholesterol, and boost heart health.

However, while there can be no denying the many benefits that come from eating ancient grains, it is important to remember that they are still carbohydrates. This means that you should try to limit them to around 25% of your meals.

Best Ancient Grains for Your Diet
Ancient Grains

What are the best ancient grains to incorporate into your diet?

Any ancient grains that you eat are going to be very beneficial to your health and can be a valuable source of nutrition. Some of the best ancient grains to incorporate into your daily routine include:


Amaranth is one of the most popular and well-recognized ancient grains in existence and humans have been cultivating it for at least 8,000 years. These delicious grains are packed with protein, fiber, manganese, magnesium, and iron, and they have been shown to help lower the risk of developing heart disease.

Additional research has shown that regularly consuming amaranth grains has been shown to reduce inflammation. This can help those with arthritis to enjoy less discomfort and increased movement.

The grains can be used in a wide range of meals, either as a replacement for rice or as a tasty addition to a soup.


While typically used as an ingredient in birdseed, millet is also a highly nutritious addition to any diet. Used across Asia and Africa for thousands of years, millet is very high in manganese and magnesium and is also a great source of Vitamin B1.

Just like amaranth, millet is a well-known ancient grain for helping to reduce inflammation in the body and lower the risk of developing heart disease. The highly versatile grain is also known to help regulate blood sugar more effectively.

Most people typically consume millet as a warm breakfast cereal, but it can also be a delicious alternative to rice.


Kamut, or Khorasan wheat as is it is often known, is an ancient grain that is packed with fiber and nutrients. It is also a great source of Zinc, Selenium, and Niacin. This means that it can be a fantastic ingredient to help lower blood sugar levels and cholesterol.

It has also been shown to help suppress those hormones which promote inflammation. This can be particularly beneficial for those struggling with arthritis. However, it does contain gluten, so it is not a suitable ancient grain for those who have celiac disease.

Slightly larger than other ancient grains, kamut has a nutty texture which makes it a fantastic addition to stews, soups, and summer salads.


Best Ancient Grains for Your Diet
Ancient Grains


While kamut is one of the larger ancient grains available, teff is at the other end of the scale and is actually known as the world’s smallest! Despite their small size, they are packed with nutrients and vitamins, including Vitamin C, Manganese, Giber, Copper, and Iron.

The high levels of Vitamin C make them a great source to improve your immune system and your bone and joint health. This means they can be a great addition to your diet if you find that arthritis is holding you back from enjoying your life. The gluten-free ancient grain has also been shown to help improve the symptoms of anemia.


Sorghum is a great source of nutrients and is the world’s fifth most consumed grain. Alongside being incredibly high in those essential nutrients needed to fuel the body, it is also a great source of antioxidants such as anthocyanins and phenolic acids. These antioxidants help to neutralize harmful free radicals, decreasing the risk of disease.

Not only are Sorghum grains gluten-free, making them suitable for everyone, but they can also be ground down and turned into flour.


Although it might be one of the oldest grains in the world, farro has enjoyed a resurgence in popularity in recent years thanks to its incredibly high nutrient content. These tiny grains are packed with fiber, zinc, magnesium, and Vitamin B3.

Alongside those nutrients, it is also a great source of important antioxidants such as phytosterols, carotenoids, and polyphenols that can help to reduce the risk of heart disease and chronic illness. The high fiber and protein content can also support individuals looking to lose weight and improve their energy levels.


Another incredibly popular ancient grain, barley, is a common ingredient in most diets. It is a good source of selenium, iron, and Vitamin B1. It also has a unique soluble fiber known as beta glucans which has been shown to help improve heart health.

One study found that those people who regularly ate barley found that they had a significantly lower level of bad cholesterol and a higher level of good cholesterol. Barley is also a very affordable and readily accessible ancient grain that can be incorporated into any diet with ease.


Best Ancient Grains for Your Diet


In recent years, quinoa has also become highly popular, and this powerful ancient grain offers a fantastic range of health benefits, being high in manganese, magnesium, phosphorus, and zinc.

Alongside this, quinoa is also packed with antioxidants and anti-inflammatory nutrients that can help to improve and strengthen your bone joints and reduce the risk of cancer. Being high in fiber, means quinoa is also great at helping to keep individuals feeling fuller and supporting them in their weight-loss goals.

Looking to support your healthy lifestyle?

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