For tens of thousands of years, grains have formed the cornerstone of human diets across the globe, and they continue to fuel our daily lives. From a morning bowl of porridge to an evening pasta dish, these humble seeds are nutritional powerhouses. Broadly, they fall into two camps: true grains from grasses like wheat and rice, and pseudograins from non-grass plants, eaten in similar ways.
The Ancient Grain Renaissance
Some grains are classified as ancient, meaning they have been largely unchanged for millennia, unlike modern wheat and corn which have been heavily cross-bred. These ancient varieties are typically richer in protein, fibre, vitamins, and minerals. Recently, the Daily Mail highlighted one such grain, amaranth, which has been celebrated as 'the world's healthiest carb', outperforming longstanding wellness favourites like brown rice and quinoa. But it is far from the only grain with impressive credentials. The publication asked four leading nutrition experts to assess the most popular grains found on UK supermarket shelves today.
Spotlight on Superstar Grains
Amaranth, a gluten-free pseudograin first cultivated by the Aztec and Inca, is packed with fibre, plant protein, iron, and magnesium. Nichola Ludlam-Raine, a specialist dietitian, notes its porridge-like texture and earthy flavour make it ideal for breakfast bowls or thickening soups. Nutritional Therapist Hanieh Vidmar adds that its sticky quality is perfect for binding veggie burgers. For best digestibility, it should be soaked or sprouted before cooking. It contains all nine essential amino acids, though pairing it with legumes improves protein balance. Interestingly, the whole seeds can even be popped like popcorn.
Barley is nutrient-dense, particularly rich in beta-glucans, a soluble fibre that aids blood sugar control. Maz Packham, a Nutritional Therapist, recommends pairing it with beans or lentils to create a complete protein source, and with vitamin C-rich foods like red peppers to boost iron absorption. While pearl barley is common, hulled barley retains the bran layer and offers superior nutrition. It contains gluten, so it's not suitable for coeliacs.
Buckwheat, despite its name, is a gluten-free pseudocereal and a complete protein source. It contains rutin, an antioxidant that supports vascular health. Its earthy, nutty groats can be used in porridge, salads, or ground into flour for baking.
From Common Staples to Underrated Gems
Quinoa, another complete protein, offers better protein quality rather than dramatically higher quantity. Nutritionist Rob Hobson advises rinsing it before cooking to remove saponins and pairing it with healthy fats like avocado for optimal nutrient absorption.
Farro, an ancient wheat, is higher in fibre and protein than many modern wheat products. Its hearty, chewy texture works well in warm salads and soups. Soaking overnight is recommended to improve digestibility.
Corn (maize) is an underestimated gluten-free staple. Hobson points out it contains small amounts of natural fat and protective plant compounds. Pairing it with beans creates a complete protein, while adding healthy fats improves the absorption of its carotenoids.
Other notable mentions include freekeh (roasted young green wheat with a smoky flavour), millet (a light, fluffy gluten-free grain), and teff (a tiny Ethiopian grain exceptionally high in calcium and iron).
The Notable Omission and Final Verdict
One familiar favourite was conspicuously absent from the experts' recommendations: couscous. Hanieh Vidmar clarifies that couscous is not a grain but a refined wheat pasta, offering limited fibre or micronutrients compared to intact whole grains. While wholegrain versions are better, they still don't match the nutritional profile of quinoa or barley.
The consensus is clear: diversifying your grain intake, focusing on ancient and whole varieties, and employing simple preparation techniques like soaking, can significantly boost your intake of protein, fibre, and essential minerals, turning everyday carbs into powerful health foods.
