Are ancient grains better for you? The surprising truth about quinoa and spelt – BBC

Ancient grains have stood the test of time for a reason. Foods like quinoa and spelt have been cultivated for thousands of years and are revered for their health benefits and robust flavors. But what exactly sets these grains apart from more modern varieties like wheat and corn? And are they really better for you? Here’s a closer look at the surprising truths behind these old-world staples.

### What are Ancient Grains?

Ancient grains refer to a group of grains and cereals that have remained mostly unchanged over the last several millennia. Unlike modern grains, which have been bred and modified extensively to enhance yield and disease resistance, ancient grains are prized for their genetic integrity and traditional cultivation practices. Some popular ancient grains besides quinoa and spelt include amaranth, millet, teff, and einkorn.

### Nutritional Benefits

One of the most compelling reasons to consider including ancient grains in your diet is their rich nutritional profile. Quinoa, for example, is often lauded for being a complete protein, which means it contains all nine essential amino acids. This is exceptionally rare for plant-based foods and makes quinoa a fantastic dietary addition for vegetarians and vegans.

Spelt, on the other hand, is a great source of dietary fiber, protein, and essential minerals such as iron, magnesium, and zinc. It’s also noted for its nutty flavor, making it a tasty alternative to more common grains like wheat.

### Digestive Health

For those with sensitive stomachs or conditions like IBS, ancient grains might offer some relief. Many ancient grains are naturally lower in gluten than widely consumed grains such as wheat, or in the case of quinoa, completely gluten-free. This can make them easier to digest for those with gluten sensitivities or celiac disease.

### Environmental Impact

Cultivating ancient grains can also be beneficial for the environment. These crops are often suited to harsh growing conditions, requiring less water and fertilizers than conventional grains. Furthermore, many ancient grains are naturally pest-resistant, reducing the need for chemical pesticides.

### Economic Considerations

Incorporating ancient grains into your diet can, however, be more costly than sticking with staples like rice or modern wheat, primarily because of their lower yield per acre and less widespread cultivation. Additionally, as these grains become more popular, there’s a greater risk of over-commercialization, which could impact both their cost and authenticity.

### Cooking and Usage

Both quinoa and spelt are versatile and can be used in a multitude of dishes. Quinoa can be cooked like rice and makes an excellent base for salads, while spelt flour is ideal for baking bread, cookies, and even pasta. Their unique textures and flavors allow for culinary experiments and can add a delightful twist to many traditional recipes.

### Conclusion

So, are ancient grains better for you? In many ways, the answer is yes. Nutritionally rich and potentially easier on your digestive system, grains like quinoa and spelt offer significant benefits. However, they are not magic bullets for health and come with higher price tags. When deciding whether to include them in your diet, consider not only the nutritional and environmental benefits but also cost and accessibility. Like most things, the best approach is to incorporate them as part of a balanced diet, where they can contribute to overall health and well-being.