5 Amazing Health Benefits Ancient Grains

Last Updated on June 23, 2025 by Lauretta Iyamu, PharmD

Ancient grains have been found in tombs and other archaeological sites worldwide. However, they still grow today around you and provide many health benefits. It’s easy to add ancient grains to your diet to strengthen your health. Look for these grains at your local grocery store, health food store, online, or backyard. Here are some 5 amazing health benefits of ancient grains and why you should add them to your diet.

Health Benefits of Ancient Grains

Add these ancient grains to your diet and reap the health benefits.

1. Teff

This tiny grain has been around for centuries and is popular in Ethiopia. It has high levels of protein, fiber, iron, and calcium. This ancient grain can help you lose weight by keeping hunger in check.

 It can also help manage diabetes by controlling blood sugar levels. In addition, it has low saturated fat levels and a nutty flavor.

You can cook, boil, steam, or bake with teff. The grain is popular in bread and pancake mixes.

In Ethiopia, they commonly use teff to make injera, a type of sourdough flatbread.

2. Indian Rice grass

This grain is found in the United States and is popular among Native Americans. Indian rice grass is a wild plant that can be found throughout the southwest region of the country. It has high levels of protein and fiber.

The taste is often compared to wheat because of the similarities. Indian rice grass is usually turned into flour and can be made into bread.

3. Spelt

This grain is often compared to wheat but has more nutrients and a nutty, sweet flavor.

Spelt flour is a common substitute for wheat flour, so you can use it to make bread. In addition, spelt has high levels of niacin, also known as vitamin B3, and helps energy levels. 

Niacin can help reduce cholesterol levels. Spelt also has essential minerals such as iron, copper, zinc, and others. In addition, spelt as mucopolysaccharides are complex carbohydrates, so the body slowly digests the grain after eating. This makes you feel full for a more extended period. 

Spelt also has plant lignans linked to the prevention of cancer and tumors.

4. Farro

This ancient grain has a nutty flavor and multiple nutrients. It has a high amount of iron and protein.

Farro has complex carbohydrates to keep you full, and a particular type of carbohydrate, cyanogenic glucoside, can help strengthen the immune system.

 Farro also has fiber that studies have shown can lower cholesterol.

Farro can replace rice in your recipes. It can also be added to the diet by using soups. In addition, Farro has a chewy texture after cooking, so it can be used in various salads.

You can even add grain to meatballs or other meat dishes. It can also be combined with pasta or steamed vegetables for a special meal.

5. Amaranth

This ancient grain has lysine, an amino acid that is often missing from grains and provides essential proteins. It also has fiber and iron.

Amaranth has cancer-fighting and anti-inflammatory properties. It also helps fight chronic health issues such as heart disease. In addition, it can help lower cholesterol and high blood pressure. 

Amaranth can make porridge to replace breakfast cereals and oatmeal if it’s toasted first and can be used as a topping for soups, salads, or other dishes. 

Amaranth can be used as a thickener for soups or replace rice in recipes. The nutty and toasty flavor of amaranth makes it easy to use in puddings.

In conclusion, ancient grains have multiple health benefits and are easy to add to meals or snacks. They’re an essential source of minerals and vitamins for people worldwide.

References

1. Sommerfeld V, Steingaß H, Longin CFH, Rodehutscord M. Investigation on the variation of chemical composition and in vitro nutritive value of spelt (Triticum aestivum ssp. spelta) for ruminants. J Anim Physiol Anim Nutr (Berl). 2020;104(2):470-482.
2. Coelho LM , Silva PM , Martins JT , Pinheiro AC , Vicente AA . Emerging opportunities in exploring the nutritional/functional value of amaranth. Food Funct. 2018;9(11):5499-5512.
3. Joshi DC, Sood S, Hosahatti R, et al. From zero to hero: the past, present and future of grain amaranth breeding. Theor Appl Genet. 2018;131(9):1807-1823.
4. Shewry PR. Do ancient types of wheat have health benefits compared with modern bread wheat?. J Cereal Sci. 2018;79:469-476.

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