For millennia, grains have formed the cornerstone of diets across the globe, and they continue to fuel our daily lives from breakfast bowls to evening meals. These humble seeds, from true cereal grasses like wheat to pseudograins from non-grass plants, are undergoing a modern renaissance as consumers seek out more nutritious options.
The Ancient Grain Champion
Recent attention has spotlighted amaranth, an ancient pseudograin once cultivated by the Aztec and Inca civilisations, now hailed for its exceptional nutritional profile. It is a naturally gluten-free source rich in fibre, plant protein, iron, magnesium, and lysine—an amino acid scarce in many other grains.
"It contains all nine essential amino acids," explains Nutritional Therapist Hanieh Vidmar, who notes that soaking or sprouting it before cooking improves digestibility. "Its sticky texture when cooked makes it ideal for porridges or binding veggie patties." Specialist dietitian Nichola Ludlam-Raine adds that its porridge-like consistency and earthy flavour work perfectly in breakfast bowls or to thicken soups. Some enthusiasts even pop the seeds like popcorn for a healthy snack.
Supermarket Shelf Showdown
Nutrition experts assessed a range of popular grains, revealing a notable absentee among the health-focused selections. Here’s how some other staples measure up.
Barley, rich in beta-glucan fibre, supports blood sugar control and offers a creamy, pasta-like texture. It is excellent in soups and stews, though it contains gluten. For maximum nutrition, seek out hulled barley over the more common pearl variety.
Buckwheat, despite its name, is gluten-free and a complete protein source containing all essential amino acids. It's versatile for porridge, salads, and flour, and contains the antioxidant rutin for vascular health.
Quinoa, another complete protein pseudograin, is praised for its protein quality and versatility. Rinsing before cooking removes saponins, improving its taste. Pairing it with healthy fats like avocado enhances nutrient absorption.
Farro, an ancient wheat grain, is higher in fibre and protein than many modern wheat products. Its hearty, chewy texture suits warm salads and soups, though soaking overnight is advised to improve digestibility.
Freekeh, young green wheat that is roasted, retains high fibre and mineral content. It has a smoky, nutty flavour and a low glycemic index, making it good for blood sugar management.
Preparation is Key to Unlocking Nutrients
A common thread among nutritionists' advice is the importance of proper preparation. Soaking grains like amaranth, farro, and millet overnight can reduce phytic acid, which inhibits mineral absorption, and significantly improve digestibility.
Pairing strategies also maximise benefits. Combining grains like barley or corn with vitamin C-rich foods such as peppers or tomatoes boosts iron absorption. Adding healthy fats from olive oil or nuts helps the body absorb fat-soluble antioxidants present in many grains.
The experts also draw a clear distinction between whole grains and their refined counterparts. "Choosing wholegrain versions of bread, pasta and flour significantly improves fibre content and nutritional value," emphasises Ludlam-Raine. This is notably true for wheat, whose negative perception often stems from its ultra-processed forms rather than the whole grain itself.
One surprising exclusion from the "grain" category is couscous. "The biggest myth about couscous is that it's a grain," says Vidmar. "In reality, it is a type of pasta made from semolina wheat flour," offering limited fibre compared to intact whole grains.
From the mineral-rich teff of Ethiopia to the drought-resistant sorghum, the world of grains offers diverse and potent nutritional power. By choosing whole, ancient varieties and preparing them thoughtfully, these timeless staples can continue to healthily anchor our meals for years to come.
