10 Ancient Grains: A Dietitian’s Guide to Choosing and Using Them

Bored with the same old wheat or rice? Ancient grains can bring fresh flavor, satisfying texture, and a whole lot of variety to your kitchen. From nutty quinoa and chewy farro to tiny teff and creamy amaranth, these foods have nourished communities for generations. Now they can give your usual breakfast, soup, or dinner bowl a delicious change of pace.

As a registered dietitian who loves good food, I am all for giving these grains a spot at the table. They offer fiber, plant protein, and a mix of vitamins and minerals, along with plenty of ways to make meals more interesting. You might even impress your family with your ancient-grain wisdom. Or maybe they will just think dinner tastes good. I will take either.

You do not need to overhaul your diet or buy all ten. Pick one that sounds good, try it in a familiar meal, and see where it takes you.

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What are ancient grains?

There is no single official definition. The Whole Grains Council uses the term for grains that have changed relatively little over several hundred years. Lists vary, and some include traditional grain foods such as bulgur and freekeh. [1]

Quinoa and amaranth are technically seeds, often called pseudograins. We cook and serve them much like grains. You do not need a botany degree to put them in a bowl.

What makes ancient grains worth trying?

Flavor and variety are a big part of the appeal, but there is plenty to appreciate nutritionally, too. Different grains bring different combinations of fiber, protein, vitamins, and minerals. Trying a few gives you more ways to enjoy those nutrients, alongside familiar favorites such as oats and brown rice. [1]

Whole-grain versions contribute fiber along with carbohydrate and other nutrients. My fiber facts guide explains what fiber does and how to add it gradually.

Check the form you are buying. A whole kernel, pearled grain, and refined flour made from the same plant are different products. “Made with ancient grains” on a cracker box tells you less than its ingredient list and Nutrition Facts label.

10 ancient grains and traditional grain foods to try

Use these ideas as a starting point. Follow the package directions for water, cooking time, and any soaking; those vary with the product.

1. Amaranth

Amaranth was an important food for the Aztecs and remains part of food traditions in Mexico and other parts of the Americas. Its tiny seeds are often grouped with ancient grains because of their long history and grain-like uses, even though the plant is not a cereal grass. [7]

Along with plant protein and fiber, amaranth contributes minerals such as iron and magnesium. Its protein contains lysine, an essential amino acid that is relatively low in many cereal grains. That makes it an interesting option for adding variety to plant-based meals. [7]

Amaranth has a mild, earthy flavor and cooks into a creamy texture. Try a breakfast porridge topped with yogurt, berries, and nut butter, or stir cooked amaranth into soup. It is naturally gluten-free.

For some recipe inspiration, check out my amaranth recipe roundup post.

2. Barley

Barley is one of the oldest cultivated grains, with a long history in the Fertile Crescent. Its pleasantly chewy texture and mild, nutty flavor make it a hearty addition to meals. And for anyone thinking, “But barley is boring…isn’t it just for soup?” I have news for you: barley has range. [8]

It offers fiber, plant protein, and minerals including magnesium and selenium. Barley is especially interesting for its beta-glucan, a soluble fiber also found in oats. A small 2025 trial found that certain high-beta-glucan barley porridges produced a lower after-meal blood glucose response than a white-rice porridge in healthy adults. That is promising, though more research is needed to clarify effects across products and populations. [8, 9]

Use barley in pilafs, salads, grain bowls, or a savory breakfast. Hulled barley is a whole grain; pearled barley has some bran removed but still contributes fiber. Whole barley often takes around 45–60 minutes to cook, while quicker forms need less time. Follow your package directions. Barley contains gluten.

For ideas beyond soup, browse my barley recipes post.

3. Bulgur

Bulgur has a long place in Middle Eastern and Mediterranean cooking. It is a traditional wheat food rather than a separate wheat species: the kernels are precooked, dried, and cracked. That head start is exactly why it is so useful on busy nights. [10]

Whole-grain bulgur adds fiber, some plant protein, and wheat’s naturally occurring vitamins and minerals. Its mild flavor lets herbs, vegetables, and dressings shine. If you are new to cooking beyond rice, this is a friendly place to start. [10, 11]

Try it in tabbouleh with parsley, tomatoes, lemon, and olive oil, or use it as the base for a chickpea bowl. Fine and coarse bulgur need different preparation, so check the package. Bulgur contains gluten.

See these 10 RDN created bulgur recipes to get you started!

4. Farro

Farro has deep roots in Mediterranean food traditions and is especially associated with Italian cooking. The name can refer to several older wheat species, often emmer. Those older wheat varieties are why farro appears on ancient-grain lists. [2]

Whole-grain farro brings fiber and plant protein along with minerals such as iron and magnesium. But its real dinner-table selling point might be that nutty flavor and satisfying chew. It feels right at home with roasted vegetables, mushrooms, or a lemony dressing. [11]

Use it in a warm grain bowl or a cold salad. Look for whole farro when you want the bran intact; pearled versions cook more quickly because some outer layers have been removed. Farro contains gluten.

Check out these 20 healthy dietitian-approved farro recipes now!

5. Freekeh

Freekeh is a traditional food in Middle Eastern and North African cuisines, made by harvesting wheat while it is still young and roasting it. Its history lies in that longstanding preparation method. Roasting gives it a distinctive smoky flavor that can make a simple side dish much more interesting. [10]

Freekeh contributes fiber and plant protein. It is another delicious way to work whole grains into meals, especially if you enjoy more savory flavors. Think hearty rather than plain. [10, 11]

Try it in a pilaf, mix it with chickpeas and herbs, or stir it into soup. Cracked freekeh generally cooks faster than whole kernels; follow the directions on your bag. Freekeh contains gluten.

Find 15 RDN created Freekeh recipes here!

6. Khorasan wheat (KAMUT®)

Khorasan wheat is an older wheat type with large, golden kernels. KAMUT® (pronounced kah-moot) is the trademark used for khorasan wheat grown to the brand’s standards. You may have heard the story about wheat discovered in an Egyptian tomb; that colorful tale is not an established account of the grain’s origin. Its older wheat lineage is enough to make it interesting. [2]

Khorasan wheat contributes protein, fiber, magnesium, zinc, and B vitamins. The kernels have a rich, buttery, nutty flavor and a substantial chew, ideal when you want your grain salad to feel like a meal. [12]

Try it with chickpeas, cucumber, herbs, and an olive-oil dressing, or add cooked kernels to soup. Soaking may shorten cooking time when recommended by the package. Khorasan wheat contains gluten.

Give these 8 dietitian approved Kamut® recipes a shot!

7. Millet

Millet is a family of small-seeded grains with thousands of years of cultivation in Asia and Africa. Different types have long been staples in places such as India and China. This is everyday food with a long history, even if it is new to your grocery cart. [3]

Whole-grain millet adds plant protein, fiber, and minerals including magnesium. Its mild flavor makes it versatile: you can take it in a sweet breakfast direction or build a savory dinner around it. Nutrient amounts vary among millet types. [3]

Try fluffy millet as a side dish, serve it with tofu and vegetables, or cook it softer for porridge. Toasting the dry grain can bring out its nutty flavor. Millet is naturally gluten-free.

Try one of these 10 healthy millet recipes from registered dietitians.

8. Quinoa

Quinoa (pronounced keen-wah) comes from the Andean region of South America, where Indigenous communities cultivated it long before it became a familiar supermarket food elsewhere. It was important in Incan food traditions, and its long cultivation history earns it a place on this list. [13]

This grain-like seed contains all nine essential amino acids, making its protein complete. It also contributes fiber, iron, magnesium, and folate. It is a useful addition to a meal, especially when you want more variety in your plant-protein choices. [13]

Quinoa cooks into light, fluffy kernels with a little bite. Try it with black beans, tomatoes, and avocado, or add it to salads and soups. Many products cook in about 15 minutes; rinse if the package recommends it. Quinoa is naturally gluten-free.

My quinoa recipe collection includes ideas for breakfast, lunch, dinner, and baking.

9. Spelt

Spelt is an older wheat variety with a long history in European cooking, including Germany. It was widely cultivated before more modern wheat varieties became dominant. Spelt berries have a pleasantly chewy texture and a mild, sweet, nutty flavor. [2]

Whole spelt contributes fiber and plant protein along with wheat’s B vitamins and minerals. Spelt flour can also bring that nutty flavor into bread, pancakes, or muffins. Choose whole-grain flour when you want to retain the bran and germ. [11]

Try cooked spelt berries in a pilaf or soup. For baking, use a recipe designed for spelt because it may behave differently from your usual flour. Spelt contains gluten and is not suitable for celiac disease or wheat allergy.

10. Teff

Teff is a tiny grain with a big place in Ethiopian and Eritrean food traditions. It is best known as an ingredient in injera, the soft, spongy flatbread served with many dishes. Its long cultivation history in the Horn of Africa is part of what makes it an ancient grain. [3]

Teff contributes fiber, protein, iron, and calcium. Those little kernels bring a lot of interest to the bowl, including a mild, slightly sweet flavor that can lean nutty or molasses-like depending on the variety. [3]

Cook teff into a warm porridge with fruit and yogurt, try a savory polenta-style preparation, or use teff flour in baking. It is naturally gluten-free, though some injera recipes also use wheat flour. Tiny grain, plenty of possibilities.

Which ancient grains are gluten-free?

• Naturally gluten-free: amaranth, millet, quinoa, and teff.
• Contain gluten: barley, bulgur, farro, freekeh, khorasan wheat/KAMUT®, and spelt.

If you have celiac disease, choose products labeled gluten-free to reduce the risk of cross-contact. Ancient wheat is still wheat; its age does not make it safe for a gluten-free diet. [4]

Can you eat ancient grains with prediabetes or diabetes?

Yes, grains can fit in a blood sugar-conscious eating pattern. They still contain carbohydrate, and the label “ancient” does not guarantee a low glycemic index or a particular blood sugar response. [5, 6]

Think about the amount, how the grain is prepared, and what you serve with it. My guide to slow carbs explains why food structure and the whole meal matter.

• Quinoa + black beans + peppers + avocado.
• Barley + chicken + roasted broccoli + olive-oil dressing.
• Millet porridge + Greek yogurt + berries + nut butter.

You can use the plate method as a flexible starting point: vegetables, a protein food, and a carbohydrate food such as a cooked grain. My portion size guide shows how to make that practical. Pairing foods does not cancel out carbohydrate; use your care plan for individualized amounts. [6]

How to shop for and cook ancient grains

• Buy one small bag first. Find out whether you like it before investing in a pantry full.
• Read the ingredient list. Look for whole-grain versions when that is your goal, especially with flour and packaged foods.
• Choose the form that fits your schedule. Quick-cooking or precooked options can make a weekday meal easier.
• Follow the package directions. Whole and pearled versions may need very different cooking times.
• Make it familiar. Swap a grain into a favorite soup, salad, or bowl rather than learning a whole new meal.

A simple first step

Pick one grain and one meal this week. Maybe that is quinoa in your usual rice bowl or barley in vegetable soup. If you enjoy it, keep it in the rotation. If you do not, there are plenty of other options.

For more everyday meal ideas, my diabetes cookbook (affiliate link) can help you put balanced meals into practice. You do not need specialty grains or new equipment to get started.

Sources

• 1. Whole Grains Council: Ancient grains
• 2. Whole Grains Council: Whole grains A to Z
• 3. Whole Grains Council: Teff and millet
• 4. Whole Grains Council: Gluten-free whole grains
• 5. CDC: Choosing healthy carbs
• 6. CDC: Diabetes meal planning
• 7. Whole Grains Council: Amaranth
• 8. Whole Grains Council: Barley
• 9. High-beta-glucan barley and post-meal glucose: A randomized trial (2025)
• 10. Whole Grains Council: Bulgur and freekeh
• 11. Whole Grains Council: Wheat
• 12. KAMUT®: Nutrition
• 13. Whole Grains Council: Quinoa