Ancient grains represent a return to the roots of agriculture, when plants grew naturally without undergoing intensive selective breeding.
In recent years, these cereals have attracted increasing interest from those seeking a healthier and more sustainable diet.
But what exactly are ancient grains and why should they be part of our diet? Let's discover their varieties, nutritional properties, and their importance for environmental sustainability.
What are ancient grains?
Ancient grains are varieties of cereals that have existed for thousands of years and have not undergone significant genetic modifications.
Unlike modern grains, which are selected for higher yield and higher gluten content, ancient grains retain the original characteristics of the first cultivations.
These cereals were cultivated in the past and rediscovered thanks to the growing interest in organic and food quality.
Among the most well-known are spelt, buckwheat, einkorn, and rye, each of which has unique characteristics.
Main Varieties of Ancient Grains
- Spelt (Triticum dicoccum)
Spelt is one of the oldest cultivated crops and boasts a complete nutritional profile, rich in fiber and protein. There are several varieties of spelt, including einkorn and emmer. Its cultivation requires fewer pesticides, making it a great choice for those looking for eco-friendly foods.
- Senator Cappelli Wheat
This wheat was developed in the early 20th century as a hardy variant, capable of withstanding tough climate conditions. With a high protein content and low gluten level, it is particularly valued for producing high-quality pasta.
- Enkir (Triticum monococcum)
Considered the “father of grains,” enkir is one of the oldest and one of the few grains to have remained virtually unchanged. It is low in gluten and easily digestible, great for those with mild intolerances or seeking less processed grains.
- Rye
This grain has been fundamental for many cultures in the past, especially in the colder climates of Central and Eastern Europe. Rye has a lower glycemic index compared to common wheat and contains a high amount of fiber, useful for intestinal health.
- Buckwheat
Although technically not a true grain, buckwheat is valued for its gluten-free properties and robust flavor. It is rich in antioxidants and contains all the essential amino acids, making it an excellent protein source for vegetarians and vegans.
- Khorasan (Triticum turanicum)
Also known as Kamut, Khorasan is an ancient grain originating from the Middle East region. This grain is characterized by its large and elongated grains, and offers a rich nutritional profile, with proteins, magnesium, and zinc. It has a sweet, slightly nutty flavor and is highly appreciated for bakery products and pasta.
- Gentil Rosso Wheat
Native to Italy, Gentil Rosso was widely cultivated until the spread of modern grains. It has a lower gluten content than contemporary grains and a lighter protein structure, making it easily digestible. Additionally, Gentil Rosso has a delicate and aromatic flavor, ideal for bread-making and artisan pasta production.
- Emmer
Similar to spelt, emmer is an ancient variety of wheat cultivated since the times of Mesopotamia. It is highly resistant and is mostly grown in mountainous areas. It has a high content of fibers and minerals, such as iron and magnesium, and is often used for soups, salads, and rustic dishes.
- Sorghum
Although not exactly a true grain, sorghum is an ancient cereal cultivated for thousands of years in Africa and Asia. It is naturally gluten-free, highly versatile, and rich in antioxidants, proteins, and fibers. It is used for both sweet and savory preparations, as well as for producing flours and beverages.
- Rye Spelt (greater spelt)
Spelt, known as greater spelt, is an ancient variety of the wheat Triticum spelta. It has a sweet and slightly earthy flavor and is rich in proteins, vitamins, and minerals like iron and phosphorus. It is particularly appreciated for its digestibility and is used for bread, pasta, and artisanal sweets.
- Teff
Native to Ethiopia, teff is a tiny ancient gluten-free grain, cultivated for millennia. It is rich in fiber, iron, and calcium, and is a staple grain in Ethiopian cuisine, where it is used to prepare the traditional injera. Teff flour is highly valued for producing gluten-free products.
Nutritional Properties and Health Benefits
Ancient grains offer unique benefits compared to modern grains.
Their original chemical composition and lower gluten content make them more digestible and often healthier.
- Rich in fiber: they aid digestion, regulate blood sugar levels, and help maintain a healthy gut flora.
- Source of protein: for those following a vegetarian or vegan diet, ancient grains provide an excellent protein source, with a complete amino acid profile.
- High in minerals and vitamins: these cereals provide iron, zinc, magnesium, and B vitamins, essential for bone health, the immune system, and energy production.
Ancient Grains and Environmental Sustainability
Sustainability is one of the main reasons why ancient grains are making a comeback.
They require fewer fertilizers, pesticides, and water resources compared to modern grains.
Moreover, their cultivation respects biodiversity, helping to maintain fertile soil and prevent soil erosion.
Modern grains are often selected for higher yield, but this leads to soil depletion and the need for chemical inputs to support them.
In contrast, ancient grains are more suited to organic and integrated farming, which respects the ecosystem and promotes more environmentally friendly food production.
Why Choose Ancient Grains?
Choosing ancient grains is a conscious act of sustainability and health. Consuming these cereals allows you to:
- Support more ethical and sustainable agriculture: ancient grains are cultivated by small farmers who adopt environmentally friendly practices.
- Preserve biodiversity: many ancient grains are cultivated in specific geographic areas and respect the natural cycles of the soil.
- Enjoy authentic flavors: ancient grains have a unique and intense taste, making products more genuine.
Positive Impacts on Agricultural Systems and Consumption
Adopting ancient grains in agricultural systems can promote sustainability in various aspects.
For example, being resistant to diseases and adapted to specific climates, they reduce the use of pesticides and fertilizers.
Small farms can benefit from the cultivation of ancient grains, creating a local network of production and consumption.
In terms of consumption, choosing ancient grains helps spread awareness of the importance of a shorter supply chain, which reduces the carbon footprint related to transport and distribution.
Ancient grains represent a choice of quality and awareness.
Consuming cereals from the past not only enriches your diet with valuable nutrients but also supports agriculture that is more respectful of the environment and biodiversity.
Choosing ancient grains is a small gesture that can make a difference, both for our health and for the planet.