Gluten is a protein found in wheat, barley, and rye. It provides elasticity, allows bread to rise, and gives foods a chewy texture. Although gluten is not a problem for most people, some may not tolerate it well.

Celiac disease is an autoimmune disease that triggers an immune response to gluten. For those with this disease or a gluten intolerance, eating gluten can cause symptoms like bloating, diarrhea, and stomach pain.

Many of the most commonly consumed grains contain gluten. However, there are plenty of nutritious gluten-free grains available, too.
Here are 9 gluten-free grains that are super healthy.

1. Sorghum

Sorghum is typically cultivated as both a cereal grain and animal feed. It's also used to produce sorghum syrup, a type of sweetener, as well as some alcoholic beverages.

This gluten-free grain contains beneficial plant compounds that act as antioxidants to reduce oxidative stress and lower your risk of chronic disease.

Additionally, sorghum is rich in fiber and can help slow the absorption of sugar to keep your blood sugar levels steady.

One study compared blood sugar and insulin levels in 10 people after eating a muffin made with either sorghum or whole-wheat flour. The sorghum muffin led to a greater reduction in both blood sugar and insulin than the whole-wheat muffin.

A 2010 test-tube and animal study suggests that black sorghum bran possesses significant anti-inflammatory properties due to its high content of these plant compounds (5Trusted Source).

One cup (192 grams) of sorghum contains 13 grams of fiber, 20 grams of protein, and 19% of the daily value for iron.

Sorghum has a mild flavor and can be ground into flour for baking gluten-free goods. It can also replace barley in recipes like mushroom-barley soup.

SUMMARY:

Several studies have shown that sorghum is high in plant compounds and may help reduce inflammation and blood sugar levels.

2. Quinoa

Quinoa has quickly become one of the most popular gluten-free grains. It's incredibly versatile and a good source of fiber and plant-based protein.

It is also one of the healthiest grains, boasting a high amount of antioxidants that may help reduce your risk of disease.

Additionally, quinoa is a good source of protein and one of the few plant foods considered a complete protein source.

While most plant foods are lacking in one or two of the essential amino acids required by your body, quinoa contains all eight. This makes it an excellent plant-based source of protein.

One cup (185 grams) of cooked quinoa provides 8 grams of protein and 5 grams of fiber. It is also packed with micronutrients and fulfills much of your daily magnesium, manganese, and phosphorus requirements.

Quinoa is the perfect ingredient to make gluten-free crusts and casseroles. Quinoa flour can also be used to make pancakes, tortillas, or quick bread.

SUMMARY:

Quinoa contains a good amount of antioxidants. It is also one of the few plant foods containing all the essential amino acids.

3. Oats

Oats are very healthy. They also stand out as one of the best sources of oat beta-glucan, a type of soluble fiber with advantages for your health. A review of 28 studies found that beta-glucan decreased both LDL (bad) and total cholesterol without affecting HDL (good) cholesterol.

Other studies have shown that beta-glucan may slow the absorption of sugar and lower blood sugar and insulin levels. One cup (81 grams) of dry oats provides 8 grams of fiber and 11 grams of protein. It is also high in magnesium, zinc, selenium, and thiamine (vitamin B1).

Although oats are naturally gluten-free, many brands of oats may contain trace amounts of gluten. Oat products may become contaminated with gluten when they are harvested and processed.

If you have celiac disease or a gluten sensitivity, be sure to look for oats labeled as certified gluten-free.

Keep in mind that a small proportion of people with celiac disease may be sensitive to avenin, a protein found in oats. However, oats that are gluten-free should be fine for the majority of gluten-intolerant people.

A hot bowl of oatmeal is the most popular way to enjoy oats, but you can also add oats to pancakes, granola bars, or parfaits for extra fiber and nutrients.

SUMMARY:

Oats contain beta-glucan, which may decrease blood cholesterol and help regulate blood sugar levels.

4. Buckwheat

Despite its name, buckwheat is a grain-like seed that is unrelated to wheat and gluten-free. It provides plenty of antioxidants, including high amounts of two specific types rutin and quercetin .

Some animal studies have suggested that rutin may help improve symptoms of Alzheimer's disease. Meanwhile, quercetin has been shown to lower inflammation and oxidative stress. Eating buckwheat may also help reduce some risk factors for heart disease.

In one study, buckwheat intake was associated with lower total and LDL (bad) cholesterol, as well as a higher ratio of HDL (good) to total cholesterol. Another study observed similar findings, showing that those who ate buckwheat had a lower risk of high blood pressure, high cholesterol, and high blood sugar.

One cup (168 grams) of cooked buckwheat groats delivers 5 grams of fiber and 6 grams of protein and is a rich source of magnesium, copper, and manganese. Try soba noodles made from buckwheat as a gluten-free swap for traditional pasta. Alternatively, use buckwheat to add a bit of crunch to soups, salads, or even veggie burgers.

SUMMARY:

Buckwheat is rich in antioxidants and has been associated with reductions in heart disease risk factors, such as blood cholesterol levels.

5. Amaranth

Amaranth has a rich history as one of the staple foods for the Inca, Maya, and Aztec civilizations. Moreover, it is a highly nutritious grain with some impressive health benefits.

A 2014 test-tube study suggests that the compounds in amaranth block inflammation by preventing the activation of a pathway that triggers inflammation.

Thanks to its high fiber content, amaranth may also decrease several heart disease risk factors. In fact, one animal study found that amaranth seeds decreased both blood triglycerides and LDL (bad) cholesterol levels.

One cup (246 grams) of cooked amaranth contains 5 grams of fiber and 9 grams of protein. It also meets 29% of your daily iron needs and contains a good amount of magnesium, phosphorus, and manganese.

You can use amaranth as a substitute for other grains, such as rice or couscous. Amaranth that has been cooked and then chilled can also be used in place of cornstarch as a thickening agent for soups, jellies, or sauces.

SUMMARY:

Some studies show that amaranth may reduce inflammation and several risk factors for heart disease.

6. Teff

As one of the smallest grains in the world, teff is a tiny but powerful grain. Despite being just 1/100 the size of a kernel of wheat, teff packs a nutritional punch. Teff is high in protein, which can help promote satiety, reduce cravings, and boost metabolism .

It also fulfills a good portion of your daily fiber needs. Fiber is an important part of the diet and is associated with weight loss, reduced appetite, and improved regularity.

One cup (252 grams) of cooked teff contains 10 grams of protein and 7 grams of fiber. It also provides plenty of B vitamins, especially thiamine.

For gluten-free baking, try substituting teff in part or in whole for wheat flour. Teff can also be mixed into chili, made into porridge, or used as a natural way to thicken dishes.

SUMMARY:

Teff is one of the smallest grains in the world but high in fiber and protein. Both of these nutrients are essential to your health and come with many benefits.

7. Corn

Corn, or maize, is among the most popular gluten-free cereal grains consumed around the world. In addition to being high in fiber, corn is a rich source of the carotenoids lutein and zeaxanthin, which are plant pigments that act as antioxidants.

Studies show that lutein and zeaxanthin can benefit eye health by decreasing the risk of cataracts and age-related macular degeneration, two common causes of vision loss in older adults.

One study found that those with a high intake of carotenoids had a 43% lower risk of age-related macular degeneration compared with those with a low intake.

One cup (149 grams) of sweet corn contains 4 grams of fiber and 5 grams of protein. It’s also high in pantothenic acid and a good source of vitamin B6, thiamine, and manganese.

Corn can be boiled, grilled, or roasted for a healthy side dish to a well-balanced meal. Enjoy it right off the cob or add it to a salad, soup, or casserole.

SUMMARY:

Corn is high in fiber and a good source of lutein and zeaxanthin, two carotenoids that are associated with a decreased risk of eye disease.

8. Brown rice

Although brown and white rice come from the same grain, white rice has had the bran and germ of the grain removed during processing.

Thus, brown rice has more fiber and a higher amount of many micronutrients, making it one of the healthiest gluten-free grains around.

Both varieties of rice are gluten-free, but studies show that replacing white rice with brown rice comes with added health benefits.

In fact, choosing brown rice in place of white rice can lead to decreased risks of diabetes, weight gain, and heart disease (40Trusted Source, 41Trusted Source, 42Trusted Source).

One cup (202 grams) of cooked brown rice contains 3 grams of fiber and 6 grams of protein. It also provides a good portion of your magnesium and selenium needs for the day (43Trusted Source).

Brown rice makes a delicious side dish on its own or can be combined with vegetables and a lean source of protein to create a filling meal.

SUMMARY:

Brown rice is high in fiber and associated with decreased risks of diabetes, weight gain, and heart disease when used in place of white rice.

The bottom line

When you have celiac disease or a sensitivity to gluten, following a gluten-free diet can be challenging. However, there are plenty of gluten-free options available to replace wheat. From providing antioxidants to reducing your risk of disease, these nutritious gluten-free grains can significantly benefit your health.

Black Rice Nutrition: What You Need to Know About Forbidden Rice

What is black rice? Despite being less popular than brown rice or wild rice, black rice, also known as forbidden rice or emperor's rice, is an ancient grain that has even more impressive health benefits than many other rice varieties.

Not only is it the type of rice that is richest in powerful, disease-fighting antioxidants, but it also contains dietary fiber, anti-inflammatory properties, and has the ability to help stop the development of diabetes, cancer, heart disease and even weight gain.

Black rice has been eaten in regions of Asia for thousands of years. In fact, for centuries it was reserved for only Chinese royalty.

Today this type of rice is picking up in popularity and popping up in more health food stores across the U.S., Australia and Europe, as people discover the numerous health benefits that this whole grain rice has to offer.

What Is Black Rice? (Aka, Forbidden Rice)

Forbidden rice is another name for black rice, which is a medium-grain, non-glutinous heirloom rice. It has a dark purplish-black color with a nutty, slightly sweet flavor. Is black rice really rice? As odd as it may look if you've never seen it before, it is certainly a type of rice.

Forbidden rice includes a range of rice types that all belong to the species Oryza sativa, some of which are glutinous rice. Thai black rice, for example also called black sticky rice or black glutinous rice has a sticky texture and is often used in desserts in Thai cuisine.

Glutinous or sticky rice has higher amounts of amylopectin, which makes them very sticky when cooked. Black Japonica rice is a mix of Asian black short-grain rice and a medium-grain mahogany rice grown together in the same field.

Is black rice a superfood? It is often considered a superfood because of its high nutritional content, in addition to the fact that it's naturally high in anthocyanins, which are the antioxidant pigments that give the rice its unique coloring. In Traditional Chinese Medicine, it's even considered a blood tonic.

Can you eat black rice on keto? Unfortunately, rice of all kinds are typically a no on the ketogenic diet. The good news? Black forbidden rice is an option for those following a gluten-free diet.

Black Rice Nutrition

Black rice calories are not very high. One serving of black or forbidden rice contains only around 160 calories but offers a very high amount of flavonoid phytonutrients. It's also a good source of important fiber, substantial mineral content and even a good source of plant-based protein. In addition, just the outside hull of the grain has one of the highest levels of anthocyanin antioxidants of any food.

How healthy is black rice? 

A 1/4 cup serving of steamed organic black rice contains approximately :

• 156 calories
• 32 grams carbohydrates
• 4 grams protein
• 1.5 grams fat
• 2.3 grams fiber
• 0.7 milligram iron (4 percent DV)
• 7 Top Health Benefits
• 1. Full of Antioxidants

Is black rice a good carb? 

It's certainly a more nutritious source of carbohydrates. The bran hull of black rice, which is the outermost layer of the rice grain, contains one of the highest levels of the antioxidant anthocyanin found in any known food.

Black rice has a deep black purplish color, which is an indication of its high antioxidant properties, similarly to how deeply-colored antioxidant berries like blueberries, raspberries, and cranberries appear. Sources show that the anthocyanin content of black rice is higher than any other grain, including brown rice, red rice, red quinoa or other colored whole grain varieties. It even has more anthocyanins than blueberries.

Anthocyanin has the ability to help prevent a myriad of common but serious illnesses, according to numerous studies that have looked at the benefits of this antioxidant.

Scientific research correlates anthocyanin antioxidants with: helping prevent cardiovascular disease, protecting against cancer that can be caused by free radical damage, improving brain function, reducing inflammation and more.

Additionally, it also contains the important antioxidant, vitamin E, which is useful in maintaining eye, skin, and immune health in addition to other important functions.

2. Protects Heart Health

Research studies have shown that black rice decreases dangerous atherosclerotic plaque formation in the arteries. This is very important for keeping arteries clear and preventing heart attacks and stroke.

Epidemiological studies also demonstrate that anthocyanins consumed in the diet have a preventative effect on the development of cardiovascular disease. The anthocyanins in black rice can help maintain healthy cholesterol levels by reducing total cholesterol, as well as LDL bad cholesterol.

3. Can Help Detoxify the Body

Studies have demonstrated that consuming black rice can help detox the body and cleanse the liver of harmful toxic buildup thanks to the rice's high antioxidant content. In a recent animal study, the antioxidant statuses of blood, the liver and one of the main arteries, the aorta, were evaluated in rabbits that were either fed refined white rice or black rice.

Results showed that the rabbits fed black rice experienced less oxidative stress (also called free radical damage), contained more antioxidants in their blood, experienced detoxification in the liver and also had reduced plaque buildup in the arteries.

The phytonutrients found in black rice help the body reduce inflammation and cleanse the body of harmful substances that can contribute to a wide range of conditions.

4. Improves Digestive and Metabolic Health

Black rice contains an impressive amount of fiber per serving. The fiber in black rice helps prevent constipation, bloating and other unwanted digestive symptoms. Fiber binds to waste and toxins within the digestive tract, helping pull them out and contribute to regular bowel function. Black rice can also help prevent or improve cases of diarrhea, since fiber adds bulk to your stool.

The dietary fiber found in black rice can also importantly help you feel full after eating and stay satisfied for a longer period of time between meals, potentially aiding in weight loss. Clinical research published in 2014 demonstrates how a diet high in dietary fiber from whole grain rice varieties has positive effects on metabolic parameters, including insulin resistance, which affect weight.

5. Naturally Gluten-Free Grain

Like other rice varieties, black rice is naturally gluten-free grain. Many people today are sensitive to gluten, whether they are aware of it or not, but still test negative for Celiac disease.

After eating something with gluten in it, those with a gluten sensitivity suffer many of the same symptoms as those with Celiac disease (a confirmed allergy to gluten), including bloating, constipation, diarrhea, nutrient deficiencies and an increased risk for developing leaky gut syndrome.

Consuming forbidden rice in place of not only refined grains and processed flour products, but also all wheat, barley and rye-containing foods, can help to eliminate digestive problems associated with eating gluten for many people.

6. Helps Slow Down Absorption of Sugar in the Blood

Studies have shown that when it comes to the risk of developing diabetes and even obesity, consuming whole grains is much more beneficial and preventative than consuming refined carbohydrates.

Compared to eating processed carbohydrates that are stripped of their fiber, antioxidants and other nutrients that help slow down the absorption of sugar in the bloodstream, black rice is a much healthier option. Black rice contains the entire bran of the grain where the fiber is stored, and fiber is able to help glucose (sugar) from the grain to be absorbed by the body over a longer period of time.

When researchers examined white and brown rice consumption in relation to type 2 diabetes risk, they found that white rice was more likely to contribute to insulin resistance and diabetes risk.

The substitution of whole grains, including brown or black rice, in place of white rice, white bread, pasta and sweetened cereals may lower the risk of type 2 diabetes and other complications, in addition to keeping your weight in check and your energy levels balanced.

7. Better at Preventing Obesity than Refined Grains

It is very important for those with prediabetes, diabetes, or other forms of metabolic syndrome and insulin resistance to consume 100 percent whole grains, as opposed to processed white types that lack fiber.

The same can be said for those who struggle with losing weight, since the fiber and nutrients in whole grain rice help shut off hunger signals and prevent overeating. Research shows that whole grain rice varieties can help prevent insulin resistance that is related to an increased risk for obesity.

History and Uses in Traditional Medicine 




Why is black rice called forbidden rice? This nickname goes back thousands of years ago to Ancient China when a group of Chinese noblemen gathered up all of the black rice grains and withheld them from public consumption. This turned black rice into a delicacy for only the wealthy and royals of Ancient China. The commoners could no longer eat or grow this forbidden black rice.

Forbidden rice was actually only first introduced to the U.S. in the 1990s, although it's been enjoyed in other parts of the world for much longer. Today it is no longer forbidden but still is grown in relatively small amounts, especially compared to other types of widely available rice varieties.

As you probably know, all rice varieties are substantial and important crops in the diets of nearly every Asian population and have been for thousands of years. In Traditional Chinese Medicine, forbidden rice has been known for being good for the kidneys, stomach and liver since ancient times.

Forbidden rice contains anthocyanins, and foods that contain these potent antioxidants have long been used in traditional medicine for their health benefits. According to one scientific article:

Anthocyanin-rich mixtures and extracts (though not purified compounds) have been used historically to treat conditions as diverse as hypertension, pyrexia, liver disorders, dysentery and diarrhea, urinary problems including kidney stones and urinary tract infections, and the common cold. They have even been purported to yield improvements to vision and blood circulation.

Black Rice vs. Wild Rice vs. Brown Rice

Cultivated rice, which includes black and brown varieties, are all said to originate from the genus Oryza over 10,000 years ago. Wild rice is in fact wild, typically growing in shallow water in small lakes or slow-flowing streams.

But it's actually not rice! Wild rice is technically a grain from a reed-like aquatic plant (Zizania palustris), which is not related to rice.

Black and brown rice have a similar consistency and nutty flavor. Wild rice also has a nutty taste, but it has a chewy outer layer and the grain on the inside has a somewhat vegetal flavor.

Is black rice better than brown rice? Is it healthier than wild rice? If you're wondering how black rice nutrition compares to other rice varieties, here's how the different types of rice differ in terms of nutrient content when we compare a 1/4 cup cooked serving:

Black rice:

• 4 grams protein
• 32 grams carbohydrates
• 2.3 grams fiber
• 0.8 gram sugars
• 0.7 milligram iron
• Highest amount of antioxidants of any rice variety

Wild rice:

• 1.6 grams protein
• 9 grams carbohydrates
• 0.7 gram fiber
• 0.3 gram sugars
• 1 milligram calcium
• 0.3 milligram iron

Brown rice:

• 1.9 grams protein
• 19.5 grams carbohydrates
• 1.1 grams fiber
• 0 grams sugars
• 11 grams calcium
• 0.4 milligram iron

You can see that black rice contains the highest amount of antioxidants, protein and dietary fiber. It's also the best source of iron of the three, which can be hard to get for plant-based eaters who rely on grains and legumes for protein.

When comparing black rice vs. brown rice, they both contain vitamin E, but black rice has a higher amount. All three options have almost no sugar per quarter cup serving, but wild rice and brown rice have less carbs than black rice.

What about black rice vs. quinoa? 

Both are carbs that contain impressive amounts of protein, fiber and other nutrients. Quinoa is a pseudocereal, a seed that is prepared and eaten like a grain. It has a more neutral flavor than forbidden rice. Both can be used very similarly in recipes with quinoa taking less time to cook than forbidden rice.

Where to Find and How to Cook

The popularity of black rice and knowledge about its numerous health benefits are growing in Western nations, including in the U.S., but it still remains much less popular than the less healthy white rice and even similar brown rice.

If you're wondering where to buy black rice, you can likely find it in most health food stores and large gourmet food markets, in addition to Asian supermarkets. Some more mainstream grocery stores are even starting to carry it these days. The hope is that as more people learn about black rice benefits and demand it, it becomes more widely available at larger chain supermarkets and restaurants.

Since the health benefits of black rice are in the bran of the rice, you always want to purchase 100 percent whole grain black rice. You can be sure you get the correct type by checking the ingredient label and looking for the words whole black rice as the first, and ideally the only, ingredient on the list.

Forbidden comes from the same plant family as other colored rice and includes several varieties, such as Indonesian black rice and Thai jasmine black rice. The different types of forbidden rice contain very similar health benefits and all have a mild, nutty taste that is similar to the taste of more familiar brown rice.

Because it is unrefined and denser than white rice, cooking forbidden rice takes longer. For best results, soak the rice for at least one hour before cooking it and preferably for several hours. If you can plan ahead of time and soak your rice, you will cut down on the amount of cooking time required and also make the nutrients in the rice more absorbable.

After soaking your rice, rinse the rice clean and then place it on the stove with two cups of water for every one cup of rice. Boil the rice for at least one half hour if you did soak the rice or for one hour if you didn't.

Check the texture of the rice after this time to see if it is chewy and cooked through. If not, keep boiling until it reaches the texture you're looking for.

Risks and Side Effects

Although black rice contains beneficial nutrients, grains are usually most beneficial when they are eaten in moderation as part of an otherwise healthy and well-rounded diet.

There are many black rice benefits, and side effects are minimal as long as you don't eat too much. Even though black rice does contain more fiber and antioxidants than refined grains or carbohydrate foods, all grains still have the ability to affect blood sugar levels, so keeping an eye on portion sizes of all grains is always a good idea.

It also helps to consume rice with a source of healthy fat and some protein. This further delays the time it takes the carbohydrates sugars to impact blood glucose levels.

Scientists are finding that some rice contains the heavy metal arsenic, you can perform simple cooking tricks to avoid low-level arsenic poisoning from rice. Cooking rice more like pasta — in six to 10 parts water per one part rice — drastically reduces arsenic levels. U.K. researchers also found cooking rice in a coffee pot reduces arsenic by up to 85 percent.

Final Thoughts

Black rice, also called forbidden rice or emperor's rice, is a healthier alternative to white rice that can be used in all of the same ways.

Black rice health benefits, which mainly stem from its impressive antioxidant content, include boosting heart health, warding off cancer, improving inflammation, helping balance blood sugar and improving digestive health.

Forbidden rice has the most antioxidants of all the rice varieties. The most notable and beneficial antioxidant is anthocyanin.

Forbidden rice is naturally gluten-free and has a lot more nutrients than white rice, a more commonly consumed gluten-free option.

Ancient, whole grains like forbidden rice can play a healthy part in someone's diet, as long as they are mindful of how much they consume and also make sure to get plenty of filling protein and healthy fats from other food sources that are better suppliers of these important macronutrients.

12 Healthy Ancient Grains

There is no official definition of ancient grains. All whole grains in the larger sense are ancient - they all can trace their roots back to the beginnings of time.



Ancient grains are a group of grains and pseudocereals (seeds that are consumed like grains) that have remained mostly unchanged for thousands of years.

They're dietary staples in many parts of the world, such as China, India, Africa, and the Middle East. Today, ancient grains are becoming more popular in Western countries.

That's because they tend to be less processed and pack more vitamins, minerals, and fiber than more widespread grains like corn, rice, and modern wheat.



In addition, studies have linked ancient grain consumption to health benefits, such as lower heart disease risk, better blood sugar control, and improved digestion (1Trusted Source, 2Trusted Source). Here are 12 healthy ancient grains.

1. Amaranth

Amaranth is a nutritious, gluten-free grain that has been cultivated for more than 8,000 years.
One cup (246 grams) of cooked amaranth contains:

Calories: 251
Carbs: 46 grams
Protein: 9 grams
Fat: 4 grams
Fiber: 5 grams - 20% of the Daily Value (DV)
Manganese: 91% of the DV
Magnesium: 38% of the DV
Iron: 29% of the DV

Thanks to its impressive nutrient composition, amaranth has been linked to numerous benefits, including decreased heart disease risk and inflammation.

For example, an animal study found that a diet high in amaranth significantly reduced total cholesterol while raising HDL (good) cholesterol levels, compared to diets high in other grains.

Amaranth can be easily used in place of rice, couscous, and quinoa. Alternatively, you can add amaranth to soups or stews to add bulk and thickness.

2. Millet

While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal considered a staple throughout China, India, Africa, Ethiopia, and Nigeria.

One cup (174 grams) of cooked millet boasts:
Calories: 174
Carbs: 41 grams
Protein: 6 grams
Fat: 2 grams
Fiber: 2 grams - 8% of the DV
Manganese: 21% of the DV
Magnesium: 19% of the DV
Thiamine (vitamin B1): 15% of the DV

Millet contains a variety of nutrients linked to lower inflammation, reduced heart disease risk, and improved blood sugar control.

For example, a study in 105 people with type 2 diabetes found that replacing rice with millet in a meal reduced post-meal blood sugar levels by 27%.

Millet is versatile and gluten-free. It can be enjoyed as a hot breakfast cereal or in place of other grains like rice, couscous, and quinoa.

If you can't find millet in your local grocery store, you can easily purchase it online.

3. Khorasan wheat (kamut)

Khorasan wheat, also known as kamut, is a high-fiber, nutrient-dense grain that is linked to health benefits. One cup (172 grams) of cooked kamut offers (11Trusted Source):
Calories: 227
Carbs: 48 grams
Protein: 10 grams
Fat: 1 gram
Fiber: 7 grams - 30% of the DV
Selenium: 100% of the DV
Zinc: 29% of the DV
Niacin (vitamin B3): 25% of the DV

Kamut may be especially beneficial for reducing blood sugar levels and heart disease risk factors like LDL (bad) cholesterol.

A 4-week study in 22 people found that a kamut-based diet suppressed hormones that promote inflammation and reduced total cholesterol by 4%, LDL (bad) cholesterol by 8%, and blood sugar levels by 4%, compared to a semi-whole-grain diet.

This grain contains gluten, which makes it unsuitable for people with celiac disease, non-celiac gluten sensitivity, or wheat allergies.

Kamut has a chewy, nutty texture with grains two to three times the size of wheat grains. It's an excellent addition to soups, stews, casseroles, and summer salads. You can find it in specialty stores, as well as online.

4. Sorghum

Sorghum is the fifth most consumed grain worldwide and a great source of nutrients.
Per 3.5 ounces (100 grams), uncooked sorghum provides:
Calories: 329
Carbs: 72 grams
Protein: 11 grams
Fat: 3 grams
Fiber: 7 grams - 27% of the DV
Manganese: 70% of the DV
Magnesium: 39% of the DV
Copper: 32% of the DV
Selenium: 22% of the DV

Sorghum is not only high in nutrients but also but also a good source of powerful polyphenol plant compounds, including anthocyanins and phenolic acids, which function as antioxidants inside your body.

Antioxidants neutralize potentially harmful molecules called free radicals, which can cause cellular damage and increase disease risk when they accumulate in your body.

Unlike many other grains, sorghum is naturally gluten-free and can be easily ground into flour for gluten-free baking. Its mild flavor makes it very versatile.

5. Teff

Teff is the world's smallest grain, at approximately 0.7-1% the size of a wheat kernel.
Per 3.5 ounces (100 grams), uncooked teff contains:
Calories: 367
Carbs: 73 grams
Protein: 13.3 grams
Fat: 2 grams
Fiber: 8 grams - 32% of the DV
Manganese: 402% of the DV
Copper: 90% of the DV
Vitamin C: 98% of the DV
Magnesium: 44% of the DV
Iron: 42% of the DV
Phosphorus: 34% of the DV
Zinc: 33% of the DV

Although teff grains are tiny, they're packed with important nutrients, such as iron and magnesium. They are also one of the few grains that boast vitamin C, a nutrient vital for immune and bone health.

In Ethiopia, conditions like iron deficiency anemia are quite rare, possibly due to this nation’s high consumption of teff grains.

For example, a study in 592 pregnant Ethiopian women found that eating teff daily was linked to a significantly lower risk of anemia than eating teff less frequently.

Teff is also gluten-free and can be used in porridge, soups, stews, and gluten-free baked goods. It's available online and in some stores.

6. Freekeh

Freekeh is a staple in Middle Eastern cuisine. Made from green durum wheat, it packs a variety of nutrients and powerful carotenoid compounds.

Per 3.5 ounces (100 grams), uncooked freekeh offers:
Calories: 325
Carbs: 65 grams
Protein: 20 grams
Fat: 2.5 grams
Fiber: 10 grams - 40% of the DV
Iron: 20% of the DV

In particular, freekeh is a good source of the carotenoids lutein and zeaxanthin. A higher intake of these compounds has been linked to a lower risk of degenerative eye disorders, such as cataracts and age-related macular degeneration (AMD).

As freekeh contains gluten, people with celiac disease and other gluten-related conditions should avoid it. Freekeh has an earthy, nutty taste, with a chewy texture like that of brown rice. As a versatile grain, it makes an excellent addition to soups, stews, casseroles, and summer salads. If it's hard to find at your usual grocery store, shop for it online.

7. Farro

Farro is an ancient wheat-based grain that has become increasingly popular.
Per 3.5 ounces (100 grams), uncooked emmer farro packs:
Calories: 362
Carbs: 72 grams
Protein: 13 grams
Fat: 2 grams
Fiber: 11 grams - 42% of the DV
Niacin (vitamin B3): 53% of the DV
Zinc: 44% of the DV
Magnesium: 31% of the DV

Aside from the nutrients listed above, farro is high in antioxidants like polyphenols, carotenoids, and phytosterols, which may lower your risk of several chronic illnesses, such as heart disease and certain cancers.

Additionally, farro is particularly high in protein and fiber, which may help maintain a healthy body weight by curbing your appetite and keeping you full after meals.

This gluten-containing grain is easy to include in your diet and can be eaten much like other grains. You can add it to dishes like salads and soups. You can find farro at specialty food stores, as well as online.

8. Barley

Barley is highly nutritious and among the most widely consumed ancient grains in the American diet. One cup (157 grams) of cooked barley provides (33Trusted Source):
Calories: 193
Carbs: 44 grams
Protein: 4 grams
Fat: 1 gram
Fiber: 6 grams - 24% of the DV
Selenium: 25% of the DV
Iron: 12% of the DV
Thiamine (vitamin B1): 11% of the DV

Barley is high in beta glucans, a type of soluble fiber that dissolves in water and forms a gel-like substance in your gut. Beta glucans are also linked to heart health.

For example, a review of 14 studies including 615 people reported that diets higher in beta glucans from barley significantly reduced LDL (bad) cholesterol and raised HDL (good) cholesterol levels, compared to control diets.

Barley is affordable, widely available, and easy to eat. However, it is not gluten-free. It can be eaten as a side dish in place of other grains or added to soups, stuffings, and salads.

9. Quinoa

Quinoa is a popular, gluten-free ancient grain that offers impressive health benefits.

One cup (185 grams) of cooked quinoa boasts:
Calories: 222
Carbs: 39 grams
Protein: 8 grams
Fat: 4 grams
Fiber: 5 grams - 21% of the DV
Manganese: 51% of the DV
Magnesium: 28% of the DV
Phosphorus: 23% of the DV
Folate: 19% of the DV
Zinc: 18% of the DV

Quinoa contains potent antioxidants, such as quercetin and kaempferol, which have been shown to have anti-inflammatory and anticancer properties in animal studies.

What's more, this grain is an excellent source of plant-based protein, boasting 8 grams per 1-cup (185-gram) serving. Protein is the most filling macronutrient, and adding more protein-rich foods to your diet may help regulate hunger and promote weight loss.

Due to its popularity, quinoa is widely available in supermarkets and health food stores. It has a mild taste and is easy to incorporate into breakfast bowls, lunches, and dinners.

10. Bulgur (cracked wheat)

Bulgur, also called cracked wheat, is a staple food in Middle Eastern cuisine.

One cup (182 grams) of cooked bulgur offers (43Trusted Source):
Calories: 151
Carbs: 34 grams
Protein: 6 grams
Fat: 1 gram
Fiber: 8 grams - 33% of the DV
Manganese: 48% of the DV
Copper: 15% of the DV
Magnesium: 14% of the DV

Bulgur is frequently made from cracked durum wheat and often added to salads like tabbouleh or used in place of rice in dishes like pilaf.

Its high fiber content may promote heart health, good digestion, blood sugar control, and weight loss. Although bulgur is healthy for most people, it is a wheat product, so people who cannot tolerate gluten or wheat should avoid it.

Bulgur is usually sold parboiled (partially cooked), which means it can be prepared quickly.

11. Rye

Rye is a popular ancient grain that is a member of the wheat family. However, compared to wheat, rye contains fewer carbs and more vitamins and minerals.

Per 3.5 ounces (100 grams), uncooked rye grains pack:
Calories: 338
Carbs: 76 grams
Protein: 10 grams
Fat: 2 grams
Fiber: 15 grams - 60% of the DV
Manganese: 112% of the DV
Copper: 41% of the DV
Phosphorus: 27% of the DV
Magnesium: 26% of the DV

Due to its high fiber content, rye and rye-based products may be more effective at alleviating constipation than wheat-based products and laxatives.

In addition, a higher intake of fiber-rich whole grains, such as rye, is linked to a reduced risk of certain cancers, including breast and colorectal cancers.

Although rye is very healthy, it's worth noting that it's not a gluten-free grain.

12. Fonio

Fonio is a type of millet that's widely consumed in West African countries. The two most common varieties are white fonio (Digitaria exilis) and black fonio (Digitaria iburu).

Per 3.5 ounces (100 grams), uncooked fonio provides:
Calories: 378
Carbs: 87 grams
Protein: 4 grams
Fat: 1 gram
Fiber: 2 grams - 9% of the DV
Iron: 9% of the DV

Fonio also boasts good amounts of magnesium, copper, and zinc. It may contain resistant starch, which passes through your digestive tract without being broken down and feeds your healthy gut bacteria.

These bacteria break down resistant starch into short-chain fatty acids (SCFAs), which may help lower blood sugar and inflammation, among other benefits.

Fonio is not widely available in the United States but can be purchased online. It can be ground to make a delicious gluten-free flour for baking or cooked for a fluffy, couscous-like texture.

SUMMARY Fonio is popular in West African countries and believed to contain resistant starch, which is linked to many health benefits.

The bottom line
Ancient grains have gained popularity in recent years because they tend to be less processed and boast more vitamins, minerals, and fiber than more common grains.

Diets higher in ancient grains have been linked to health benefits, such as improved blood sugar and reduced inflammation, as well as heart disease and cancer risk.

Plenty of ancient grains are also gluten-free, such as quinoa, millet, fonio, sorghum, amaranth, and teff. These are suitable for people who cannot tolerate gluten or wheat.

Try incorporating a few of these ancient grains into your diet to reap their health benefits.

However, we generally define ancient grains loosely as grains that are largely unchanged over the last several hundred years.

This means that modern wheat (constantly bred and changed) is not an ancient grain, while einkorn, emmer/farro, Kamut, and spelt would be considered ancient grains in the wheat family. Heirloom varieties of other common grains - such as black barley, red and black rice, blue corn - might also be considered ancient grains.

Other grains largely ignored until recently by Western palates (such as sorghum, teff, millet, quinoa, amaranth) would also be widely considered to be ancient grains. Sometimes less common grains, like buckwheat, or wild rice, are also included.

ARE ANCIENT GRAINS HEALTHIER THAN MODERN GRAINS?

Ancient grains are certainly more nutritious than refined grain products (like white flour or refined crackers). But healthy whole grains need not be exotic. Common foods like brown rice, whole grain pasta, oatmeal, popcorn, and whole wheat bread other the same whole grain goodness, and often at lower price points.

Many ancient grains thrive with lower levels of pesticides, fertilizers, and irrigation, making them an attractive choice to consumers who choose to shop with their carbon footprint in mind.

However, the best way to ensure that you're getting the full spectrum of nutrients available in nature is to eat a variety of different grain foods. After all, each whole grain has something different to other (from the calcium in teff, to the soluble fiber in barley), making it impossible to play favorites.

Ancient grains are grains that have been planted and harvested for thousands of years. Some ancient grains are not grains, but actually grasses or seeds.

Health benefits of ancient grains

Ancient grains in their whole grain form provide fibre, vitamins and minerals, and healthy fats. Research shows that people who eat more whole grains may have a lower risk of heart disease, stroke, diabetes, and some cancers.

Look for the words whole grain in the ingredient list (such as whole grain amaranth).

Some ancient grains have special health properties:
Barley contains soluble fibre that may lower cholesterol and blood glucose in healthy adults.
Quinoa contains all eight essential amino acids making it a complete protein.

Are ancient grains gluten-free?
Amaranth, quinoa, buckwheat, millet and teff are gluten-free.
Read labels to make sure these grains are pure and not contaminated with wheat, barley, rye or other gluten-containing ingredients.

Buckwheat belongs to a group of foods commonly called pseudocereals. Pseudocereals are seeds that are consumed as cereal grains but don’t grow on grasses. Other common pseudocereals include quinoa and amaranth. Despite its name, buckwheat is not related to wheat and is thus gluten-free.

It's used in buckwheat tea or processed into groats, flour, and noodles. The groats, used in much the same way as rice, are the main ingredient in many traditional European and Asian dishes.


Buckwheat has become popular as a health food due to its high mineral and antioxidant content. Its benefits may include improved blood sugar control.

Two types of buckwheat, common buckwheat (Fagopyrum esculentum) and Tartary buckwheat (Fagopyrum tartaricum), are most widely grown for food.

Buckwheat is mainly harvested in the northern hemisphere, especially in Russia, Kazakhstan, China, and Central and Eastern Europe.

Nutrition facts

Carbs are the main dietary component of buckwheat. Protein and various minerals and antioxidants are also present. The nutritional value of buckwheat is considerably higher than that of many other grains. The nutrition facts for 3.5 ounces (100 grams) of raw buckwheat are:

Calories: 343
Water: 10%
Protein: 13.3 grams
Carbs: 71.5 grams
Sugar: 0 grams
Fiber: 10 grams
Fat: 3.4 grams
Carbs:Buckw heat mainly consists of carbs, which make up about 20% of boiled groats by weight.

They come in the form of starch, which is carbs primary storage form in plants.

Buckwheat scores low to medium on the glycemic index (GI) a measure of how quickly a food raises blood sugar after a meal and should not cause unhealthy spikes in blood sugar levels.


Some of the soluble carbs in buckwheat, such as fagopyritol 5and D-chiro-inositol, have been shown to help moderate the rise in blood sugar after meals.

Fiber
Buckwheat contains a decent amount of fiber, which your body cannot digest. This nutrient is good for colon health. By weight, fiber makes up 2.7% of boiled groats and is mainly composed of cellulose and lignin.


Fiber is concentrated in the husk, which coats the groat. The husk is kept in dark buckwheat flour, giving it a unique flavor. Additionally, the husk contains resistant starch, which is resistant to digestion and is thus categorized as fiber.

Resistant starch is fermented by gut bacteria in your colon. These beneficial bacteria produce short-chain fatty acids (SCFAs), such as butyrate.


Butyrate and other SCFAs serve as nutrition for the cells lining your colon, improving gut health and decreasing your risk of colon cancer (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).

Protein


Buckwheat contains small amounts of protein.
By weight, protein composes 3.4% of boiled buckwheat groats.
Because of its well-balanced amino acid profile, the protein in buckwheat is very high quality. It is particularly rich in the amino acids lysine and arginine.

However, the digestibility of these proteins is relatively low because of antinutrients like protease inhibitors and tannins.

In animals, buckwheat protein has proven effective at lowering blood cholesterol, suppressing gallstone formation, and reducing the risk of colon cancer.

Like other pseudocereals, buckwheat is gluten-free and therefore suitable for people with gluten intolerance.



SUMMARY
Buckwheat is mainly composed of carbs. It also boasts a good amount of fiber and resistant starch, which may improve colon health. What's more, it offers small amounts of high-quality protein. Vitamins and minerals

Buckwheat is richer in minerals than many common cereals, such as rice, wheat, and corn.
However, buckwheat is not particularly high in vitamins.
Of the two main varieties, Tartary buckwheat generally contains more nutrients than common buckwheat.
The most abundant minerals in common buckwheat are

Manganese. Found in high amounts in whole grains, manganese is essential for healthy metabolism, growth, development, and your body's antioxidant defenses.

Copper. Often lacking in the Western diet, copper is an essential trace element that may benefit heart health when eaten in small amounts.

Magnesium. When present in sufficient amounts in your diet, this essential mineral may lower your risk of various chronic conditions, such as type 2 diabetes and heart disease.

Iron. Deficiency in this important mineral leads to anemia, a condition characterized by reduced oxygen-carrying capacity of your blood.

Phosphorus. This mineral plays an essential role in the growth and maintenance of body tissues. Compared to other grains, the minerals in cooked buckwheat groats are particularly well absorbed.

This is because buckwheat is relatively low in phytic acid, a common inhibitor of mineral absorption found in grains and seeds.

SUMMARY
Buckwheat is richer in minerals than many other pseudocereals and cereals. It's high in manganese, copper, and magnesium but low in most vitamins.



Other plant compounds

Buckwheat is rich in various antioxidant plant compounds, which are responsible for many of its health benefits. In fact, it provides more antioxidants than many other cereal grains, such as barley, oats, wheat, and rye. Tartary buckwheat has a higher antioxidant content than common buckwheat.

Here are some of buckwheat's main plant compounds:

Rutin.
The main antioxidant polyphenol in buckwheat, rutin may lower your risk of cancer and improve inflammation, blood pressure, and your blood lipid profile.

Quercetin.
Found in many plant foods, quercetin is an antioxidant that may have a variety of beneficial health effects, including lowering your risk of cancer and heart disease.

Vitexin.
Animal studies indicate that vitexin may have a number of health benefits. However, excessive intake may contribute to an enlarged thyroid.

D-chiro-inositol.
This is a unique type of soluble carb that reduces blood sugar levels and may benefit diabetes management. Buckwheat is the richest food source of this plant compound.

SUMMARY

Buckwheat is richer in antioxidants than many common cereal grains. Its plant compounds include rutin, quercetin, vitexin, and D-chiro-inositol.

Health benefits of buckwheat

Like other whole-grain pseudocereals, buckwheat is linked to a number of benefits.

Improved blood sugar control
Over time, high levels of blood sugar may lead to various chronic diseases like type 2 diabetes.
Thus, moderating the rise in blood sugar after meals is important for maintaining good health.
As a good source of fiber, buckwheat has a low to medium GI. This means that it should be safe to eat for most people with type 2 diabetes.

In fact, studies link buckwheat intake to lower blood sugar in people with diabetes.
This is supported by a study of rats with diabetes, in which buckwheat concentrate was shown to lower blood sugar levels by 12-19%.

This effect is thought to be due to the unique compound D-chiro-inositol. Studies indicate that this soluble carb makes cells more sensitive to insulin, the hormone that causes cells to absorb sugar from your blood.

In addition, some components of buckwheat seem to prevent or delay the digestion of table sugar. Overall, these properties make buckwheat a healthy choice for people with type 2 diabetes or those who want to improve their blood sugar balance.



Heart health

Buckwheat may also promote heart health.
It boasts many heart-healthy compounds, such as rutin, magnesium, copper, fiber, and certain proteins.
Among cereals and pseudocereals, buckwheat is the richest source of rutin, an antioxidant that may have a number of benefits.

Rutin may cut your risk of heart disease by preventing the formation of blood clots and decreasing inflammation and blood pressure.

Buckwheat has also been found to improve your blood lipid profile. A poor profile is a well-known risk factor for heart disease.

A study in 850 Chinese adults linked buckwheat intake to lower blood pressure and an improved blood lipid profile, including lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol.

This effect is believed to be caused by a type of protein that binds cholesterol in your digestive system, preventing its absorption into your bloodstream.



SUMMARY
Buckwheat may moderate blood sugar levels, making it a healthy choice for people with type 2 diabetes. What's more, it may boost heart health by improving blood pressure and your blood lipid profile.

Potential downsides
Apart from causing allergic reactions in some people, buckwheat does not have any known adverse effects when eaten in moderation.

Buckwheat allergy
A buckwheat allergy is more likely to develop in those who consume buckwheat often and in large amounts.
A phenomenon known as allergic cross-reactivity makes this allergy more common in those already allergic to latex or rice (42Trusted Source, 43Trusted Source).

Symptoms may include skin rashes, swelling, digestive distress, and — in worst-case scenarios — severe allergic shock (44Trusted Source).

SUMMARY
Consumption of buckwheat is not associated with many adverse health effects. However, some people may be allergic.

The bottom line
Buckwheat is a pseudocereal, which is a type of grain that doesn't grow on grasses but is used similarly to other cereals. It is gluten-free, a good source of fiber, and rich in minerals and various plant compounds, especially rutin.

As a result, buckwheat consumption is linked to several health benefits, including improved blood sugar control and heart health.

What is beta glucan?

You may have heard that fiber is good for you, but did you know that not all fiber is the same? There are two main categories of dietary fiber: soluble and insoluble. Within each category, there are different types.



Beta glucan is one form of soluble dietary fiber that's strongly linked to improving cholesterol levels and boosting heart health. Like many fibers, it's available in supplement form. You can also find it in whole grains, oats, bran, wheat, and barley. Baker's yeast and some types of fungi, such as maitake and reishi mushrooms, contain beta glucan as well.

Why do we need fiber?

We get dietary fiber from the plant-based foods we eat. Soluble fibers, like beta glucan, dissolve partially in water. Insoluble fiber doesn't dissolve at all. Most foods have both kinds of fiber, but the amounts can vary. There are also different kinds of soluble and insoluble fiber.

Fiber supports good health by helping your body reduce cholesterol and control blood sugar levels. It also helps with constipation and bowel issues, maintains healthy gut bacteria, and aids in weight control. The Mayo Clinic recommends that men and women ages 50 and under eat 38 grams (g) and 25 g per day, respectively. Men and women ages 51 and over should get 30 g and 21 g per day. Teenagers may need 30 to 35 g a day.

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What are the benefits of beta glucan?

Boosts heart health
There's solid evidence that beta glucan can boost heart health. The U.S. Food and Drug Administration (FDA)Trusted Source has approved a heart-healthy label for foods that have high amounts of beta glucan, based on this evidence. Several studies suggest that beta glucan may lower cholesterol and triglycerides. One found that eating oats with at least 3 g of beta glucan daily reduced bad cholesterol (LDL) levels between 5 and 7 percent.

Regulates blood sugar levels
It may help reduce the risk of type 2 diabetes. It may also improve blood sugar control for those who already have diabetes.



Stimulates immune system
Researchers believe that beta glucan could have some positive effects on the immune system. However, more research is necessary. Most research to date has been in the form of animal trials. Scientists think beta glucan may be able to stimulate the immune system and help the body fight off disease and infection more effectively.

However, the human immune system is complicated and researchers are still learning how it works. It may take some time before we know the exact effects beta glucan has and if it can improve immune system function.


How does beta glucan work?

What foods are in the Grains Group?

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products.
Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.



Grains are divided into 2 subgroups: Whole Grains and Refined Grains.
Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice.
Refined grains have been milled, a process that removes the bran and germ.

This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.

Most refined grains are enriched.
This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

How many grain foods are needed daily?

The amount of grain foods you need to eat depends on your age, sex, and level of physical activity. The amount each person needs can vary between 3 and 8 ounce-equivalents each day -- at least half of the grains you eat should be whole grains.

Those who are very physically active may need more.
Recommended daily amounts are listed in the table below.
Most Americans consume enough grains, but few are whole grains.

DAILY GRAIN TABLE

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities.
Those who are more physically active may be able to consume more while staying within calorie needs.

What counts as an ounce-equivalent (oz-equiv) of grains?

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group. The table below lists specific amounts that count as 1 ounce-equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.

OUNCE-EQUIVALENT OF GRAINS TABLE

*WG = whole grains, RG = refined grains. This is shown when products are available both in whole grain and refined grain forms.