Humans started storing and eating grains regularly around 20,000 years ago. Most commonly consumed grains, such as wheat and rice, have been bred and changed over time. Today, grains are considered an essential part of a balanced diet providing energy to our bodies and brains.
“Ancient grains” is a label applied to types of whole grains that have been largely unchanged for thousands of years. Several popular varieties are listed in the table below, along with their nutrition profile and suggested uses.
Ancient grains are commonly consumed in their whole form, whereas modern grains are available in a large variety of whole and refined grains. The health superiority of whole grains over refined grains is well established. Refined grains contain only the starchy endosperm and lose about two-thirds of their nutrients, including fiber, B vitamins, iron, folate, selenium, potassium, magnesium, and other disease-fighting nutrients.
Although food manufacturers are required to enrich their refined food products, this only returns 5 nutrients (vitamins B1, B2, B3, B9, and iron). Epidemiological studies have found that high consumption of refined grains may increase markers of inflammation in the body, such as C-reactive protein. Low-grade inflammation has been linked with heart disease and type 2 diabetes, among other health problems.
Whole grains contain the outer bran layer, rich in fiber and B vitamins, and the germ which is full of antioxidants. Whole grains are great sources of longer, sustained energy that can keep you going throughout the day. Studies have shown that eating whole grains can reduce the risk of stroke, type II diabetes, asthma, inflammatory diseases, colorectal cancer, and heart disease, as well as it helps to maintain a healthy weight and blood pressure.
According to Harvard University, compared to people who didn’t eat many whole grains each day, people who ate four servings of whole grains daily (about 70 grams) during the study period had a 22% lower risk of death from any cause, a 23% lower risk of dying from cardiovascular disease, and a 20% lower risk of dying from cancer.
Ancient grains are good for our health mostly because they are eaten whole, and they retain most of their nutrients. Each one has a unique nutrient profile and taste. Including these ancient grains can be a great way to add whole grains to your diet.
Originally published in the Florida Cancer Specialists website.