There is a lot of chatter about how wonderful ancient grains are and how much healthier they are than modern grains. But is it true or just influencers talking on the internet?
Ancient grains like spelt and quinoa have made a big comeback in recent years. They are cereal crops that haven’t been interbred by humans and retain their original traits. Spelt, barley and chia haven’t changed in thousands of years. Meanwhile, commercial crops like wheat have been bred to be shorter and yield more grain. People argue that, as they haven’t been augmented, they are healthier.
There can be benefits to some ancient grains. Many contain little to no gluten, making them excellent for people who cannot eat gluten.
Some research has found eating quinoa can improve blood sugar health. In a small study, 37 men who ate bread made with quinoa flour every day for four weeks had lower blood sugar than men who ate bread made with white bread flour.
People claim that, because ancient grains are unaltered from their original form, ancient grains contain more protein, fiber, vitamins and calories. If you eat whole grains — modern or ancient — you’ll get higher levels of fiber, protein and vitamins than refined grains. And claims that ancient grains are more nutritious are often overblown. Whole grains are grains that have all their components: the germ, bran and endosperm. They contain vitamins, iron, protein and antioxidants. Refined grains remove the bran and germ, stripping most of the fiber, vitamins and minerals.
Nutritionists point out that the key to a healthy diet is variety. Adding ancient grains to your diet can be a wonderful way of expanding the whole grains you eat. They’re a wonderful source of nutrition that won’t spike blood sugar. But they won’t perform miracles.
On the topic of grains, “Variety is the best strategy,” said experts. A mix of modern and ancient grains may be best for you.
Because people are more likely to eat ancient grains as whole grains, people misinterpret them as being more beneficial than all modern grains, rather than just modern refined grains. Ancient grains are healthier than white flour, but they aren’t necessarily better than whole wheat.
"There is a lot of hype around ancient grains," said Prof. Julie Miller Jones of St. Catherine Univ. "The excitement is justified when it comes to people who can't eat gluten…but beyond that, whether they're ancient or not is dancing on the head of a pin," when it comes to the health benefits of grains.
