Centuries ago, civilizations lived by much simpler means. The limited access to, or absence of electricity forced them eat fewer processed foods. Fresh and seasonal fruits and vegetables, wild caught protein, and unrefined grains made up the typical diet. The ways of our ancestors clearly demonstrate very healthful diet concepts. Some staple grains included amaranth, millet, bulgur, kamut, quinoa, and spelt. These grains were recognized through myths and legends as gifts of the gods. Many countries of the world still live on these grains yet Americans have succumbed to plain, white varieties of rice, pasta, and breads. When and where did we lose that variety that existed back in simpler times? What we typically see in our supermarkets are grains that have gone through a process of milling and have lost the nutrient dense layers. Many of the ancient grains are able to go through that process and come out with those layers in tact, dubbing them the title of “whole grain”.

The following grains contain several nutritional benefits and can be readily incorporated into your cooking regimen:    

• Teff is a type of millet common in Ethiopia and India. It is a smaller grain that can be easily substituted into baked foods. As a nutritional bonus, teff contains twice the amount of iron as in other grains and three times the calcium.v    
• Quinoa and Amaranth are the two grains holding the power of complete protein. This means they contain all twenty essential amino acids. We usually turn to animal protein and soy products for this level of protein; and for the meat-free, these options offer a smart alternative. They are notably high in lysine, which is an amino acid that aids in tissue repair. Quinoa and amaranth are similar and would work well in the same ways. They stand great on their own, but can help make a well-balanced meal by addition to soups, chili, or tossed with fruit and vegetables, and baked into breads. Amaranth powder is also available for baking.     
• Oats are no stranger to the American kitchen, and get a good wrap as a healthy grain. Their claim to fame is their cholesterol lowering ability, which can be attributed to the type of fiber it contains, called beta-glucan. This grain can even protect our bodies from harmful LDL cholesterol.   
• Bulgur has quite possibly the greatest amount of fiber of any whole grain and can be easily substituted for rice or pasta. Bulgur is a great go-to grain to get the satisfying and filling effects linked to whole grain products.  When buying convenience foods like cereals, granola bars, pastas and breads, check the list of ingredients. The first item should be a whole grain. “High fiber” and “whole wheat” do not equal “whole grain”. A frequently asked question is whether “whole-grain white bread” is actually a good source for whole grain. The answer is yes, the grain is milled at a younger age when the seed is a lighter color and remains intact. The best way to understand these products is to become familiar with the food labels, and to look for 100% whole grain. The Whole Grain Council is an excellent source that I rely on to learn more about whole grains, in addition to the American Dietetic Association and the supermarket.