Ancient Grains

The earliest domestication of Amaranth took place around 3500 B.C in Central and South America. The other two species were domesticated much later, both beginning around 1 A.D. A major food crop of the Aztecs and Incas, this tiny grain resembles fine couscous and has a nutty, sometimes peppery, flavor. Called the “super food” by the ancient Aztecs, Amaranth was fed to runners and warriors because of its reputation for providing large bursts of energy and improving athletic performance. Because the crop figured so prominently in Aztec culture and religious ceremonies, the conquering armies of Cortez burned the fields to the ground. As European crops replaced indigenous ones, Amaranth slowly fell out of use.

Twenty years ago, the “ancient crop with a future” enjoyed a renaissance in large part due to its phenomenal nutritional profile, which provides several important nutrients that are often difficult to incorporate into a restrictive diet. For example, Amaranth contains large amounts of dietary fiber, iron, and calcium as well as other vitamins and minerals. Amaranth also has naturally high amounts of lysine, methionine and cysteine combined with a fine balance of amino acids making it an excellent source of high quality, balanced protein, which is more complete than the protein found in most grains. In addition to Amaranth’s outstanding nutritional value, it is also very low in sodium and contains no saturated fat.

Chinese legends attribute the domestication of Millet to Shennong, the legendary Emperor of China. Millet also formed important parts of the prehistoric diet in Indian and Korean societies. Millet is a small-grained, annual, warm-weather cereal belonging to the grass family. This gluten-free whole grain can be found in white, gray, yellow and red varieties. India is the world’s largest producer of millet, which is used in the Indian flatbread roti. This cereal is also grown extensively in countries surrounding the Sahara Desert in western Africa in part because it is highly tolerant to extreme weather conditions such as drought.

Millet is tasty, with a mildly sweet, nut-like flavor and is nutritious compared to the major cereals such as rice and wheat. Millet varieties are low in phytic acid and are rich in dietary fiber, iron, calcium, and B vitamins. Millet is especially rich in the mineral magnesium, which is important for bone health. Moreover it releases sugar slowly in the blood and also diminishes glucose absorption. Two forms of Millet, proso and pearl, are commonly grown in the U.S. Pearl Millet has the largest acreage of all the Ancient Grains, with 1.5 million acres planted in the U.S. each year.

First domesticated in Africa over 6,000 years ago, Sorghum is the dietary staple of more than 500 million people. It is the fifth most important cereal crop worldwide, thanks to its versatility and drought resistance. Only rice, wheat, maize, and potatoes surpass it in the quantity eaten. It is among the most photosynthetically efficient and quickest maturing food plants, it can grow in both temperate and tropical zones, endures hot and dry conditions, and withstands high levels of rainfall. Its grains are boiled like rice, cracked like oats for porridge, “malted” like barley for beer, baked like wheat into flat breads, or popped like popcorn for snacks.

In addition to being gluten-free, Sorghum is naturally high in fiber and iron, with a high protein level as well. It is rich in antioxidants, which are believed to help lower the risk of cancer, diabetes, heart disease and some neurological diseases. Sorghum also contains a compound called policosanol, which may have a cholesterol-lowering effect in the body. Kansas is the country’s leading producer of Sorghum, also known as milo, in the US. As a heat and drought tolerant crop, Sorghum is ideal for the open plains of Kansas and Texas.

Originating in Ethiopia more than 2,500 years ago, Teff (sometimes called taf) remains a staple there, where it is mostly used to make a spongy sourdough bread called Injera which forms the basic diet of millions. It is one of the smallest grains in the world—so tiny (like poppy seeds) that its bran germ, and endosperm cannot be separated, so it can be consumed only as a whole grain. Teff is slightly sweet, with white varieties mildest in flavor; darker varieties taste earthier, even chocolate-like.

About 13% protein, well balanced in amino acids, and rich in iron, an eight-ounce serving of Teff yields 32% of the USRDA for calcium and 80% for iron. While not a complete protein like quinoa, a 2-ounce serving of Teff has 7 grams of protein, equal to an extra-large egg. Teff is low in fat, high in fiber, and a good source of niacin, thiamin, riboflavin, zinc, magnesium, copper, manganese, boron, phosphorous and potassium. All but unknown beyond Ethiopia until recently, commercial production has started in the U.S. and South Africa, and an export trade in Teff grain has begun.