In recent years, it seems that ancient grains are everywhere. Quinoa, spelt, millet, barley and even African fonio have become stars of healthy kitchens, chef restaurants and menus of those trying to eat better.
They are marketed as richer in nutritional components, easier to digest, better for blood sugar balance and even more environmentally friendly. But is there really a significant health difference between them and the modern grains we eat every day, such as wheat, rice and corn?
According to nutrition researchers, the answer is more complex than commonly thought.
What is an ancient grain
Ancient grains are varieties that have undergone little genetic modification over hundreds and thousands of years. Unlike modern wheat, which has undergone many agricultural adjustments to improve yield, taste and durability, grains like spelt, emmer and barley retain characteristics closer to their ancient ancestors.
This does not necessarily mean they are “more natural”, but rather that they have simply undergone fewer intentional changes by humans.
Quinoa, for example, is actually considered a seed rather than a classic grain, but nutritionally it functions like a grain in every respect. Millet and fonio are also considered ancient grains that have been making a significant comeback in recent years.
The real advantage: They are eaten more whole
Experts emphasize that the health advantage of ancient grains does not always stem from their age, but from the way we consume them.
In most cases, ancient grains are eaten in their whole form, meaning with the bran, germ and endosperm. This preserves dietary fiber, vitamins, minerals and antioxidants.
In contrast, modern wheat is often eaten in a more processed form, such as white flour, white bread or regular pasta, in which a large portion of the nutritional components has been removed during milling.
In other words, it is not always a “better grain”, but a less processed version of it.
What do the studies say
Many studies have found that regular consumption of whole grains, of any kind, is associated with a reduced risk of type 2 diabetes, hypertension, heart disease and even certain types of cancer, mainly in the digestive system.
Regarding ancient grains specifically, there are some interesting findings. One study found that bread made from quinoa flour improved blood sugar response compared to regular white bread. Participants showed a more moderate increase in glucose levels after the meal.
The reason is likely related to higher fiber content, protein and carbohydrate structure.However, researchers emphasize that there are currently not enough large studies proving that ancient grains are universally healthier than whole modern grains.
So is spelt really better than wheat
Not necessarily. If you compare whole spelt to white bread, there is clearly an advantage to spelt. But if you compare whole spelt to high-quality whole wheat bread, the nutritional differences are usually relatively small.
Recent studies also show that the agricultural improvement of modern wheat has not dramatically harmed its nutritional profile.
That means the big difference is less “ancient versus modern”, and more whole versus processed.
There is one group for whom ancient grains can definitely offer a clear advantage: People sensitive to gluten or those who prefer to diversify their carbohydrate sources.
Quinoa, millet and fonio, for example, are naturally gluten-free. For those who suffer from celiac disease or gluten sensitivity, this is an excellent way to enrich the diet.
In addition, variety itself is important. Each grain has a slightly different composition of minerals, vitamins and fiber, so combining different types in the diet provides a broader nutritional advantage.
There is also an environmental advantage
Beyond health, there is another reason for the return of ancient grains, and that is the climate crisis. Some ancient varieties are more resistant to drought, require fewer pesticides and can grow in harsher conditions.
In various countries around the world, the reuse of such varieties is already being examined to preserve food security in the future.Thus, the return to ancient grains is not only a health trend, but also an agricultural move with environmental significance.
In conclusion, are ancient grains healthier? Sometimes yes, but not because they are ancient. The real advantage is usually that we eat them in a whole, less processed form, and benefit from a wider variety of nutritional components.
Therefore, instead of focusing only on the trend of quinoa or spelt, it is better to think about a simpler principle: To combine a wide variety of grains, prefer whole versions and reduce processed products. Ultimately, the key to health lies less in the name on the package and more in the overall quality of the plate.
Source:
www.jpost.com
