What are ancient grains?
Ancient grains refer to a group of seeds and grains that have remained largely unchanged by modern breeding and hybridization, unlike contemporary wheat. This category is broad, encompassing true grains (seeds of grasses) and pseudo-grains (seeds of non-grass plants used culinarily like grains). Examples include the pseudo-grain quinoa, revered by the Incas, and the wheat relative einkorn, which has been cultivated for thousands of years. The key takeaway is that the 'ancient' label does not automatically equate to 'gluten-free'.
The crucial distinction: Not all ancient grains are equal
The primary error in assuming all ancient grains are gluten-free is overlooking that some are, in fact, ancient varieties of wheat. While they may have different nutritional profiles or be digested differently by some people, they are not safe for those with celiac disease or severe gluten sensitivity.
Naturally gluten-free ancient grains
Many beloved and nutritious ancient grains are naturally free of gluten and provide a safe and healthy alternative for those on a gluten-free diet. These grains are celebrated for their unique flavors, textures, and nutritional benefits.
Here are some of the most popular gluten-free ancient grains:
- Quinoa: A complete protein containing all nine essential amino acids. This pseudo-grain has a nutty flavor and cooks quickly, making it a versatile base for salads, bowls, and side dishes.
- Amaranth: This small pseudo-grain was a staple of the Aztec civilization. It has a slightly peppery, nutty flavor and can be cooked into a porridge or used as a thickener in soups.
- Millet: A naturally gluten-free cereal grain that is a staple in many parts of Africa and Asia. It has a mild, nutty flavor and can be prepared fluffy like rice or creamy like mashed potatoes.
- Sorghum: A versatile and antioxidant-rich grain that can be cooked whole, popped like popcorn, or ground into a gluten-free flour. It has a slightly sweet flavor and is also drought-resistant.
- Teff: An incredibly tiny grain from Ethiopia, teff is packed with iron and calcium. It is traditionally used to make injera flatbread but can also be used in porridges and baked goods.
- Buckwheat: Despite its name, buckwheat is not related to wheat. It is a pseudo-grain with a strong, earthy flavor and is commonly used for pancakes, noodles (soba), and groats.
Gluten-containing ancient grains
These ancient grains are ancient varieties or relatives of modern wheat and, therefore, contain gluten. They must be avoided by anyone with celiac disease or gluten intolerance. Some people with less severe sensitivities report being able to tolerate them better than modern wheat, but this is not safe for celiacs.
Examples of gluten-containing ancient grains include:
- Spelt: A distant relative of modern wheat with a nutty flavor, commonly used in medieval times.
- Farro (Emmer Wheat): A relative of modern wheat with a chewy texture and nutty taste.
- Einkorn: One of the oldest domesticated wheat varieties, einkorn contains gluten and is not safe for those with celiac disease.
- Kamut® Khorasan Wheat: A brand name for an ancient variety of wheat with a rich, nutty flavor.
- Freekeh: Roasted green wheat that contains gluten.
Comparison of gluten-free vs. gluten-containing ancient grains
To make informed dietary choices, it is helpful to compare the two categories of ancient grains based on their gluten content and other key characteristics.
| Feature | Gluten-Free Ancient Grains | Gluten-Containing Ancient Grains |
|---|---|---|
| Gluten Content | Naturally gluten-free. Safe for those with celiac disease (when certified). | Contains gluten. Unsafe for those with celiac disease or gluten intolerance. |
| Examples | Quinoa, Amaranth, Millet, Sorghum, Teff, Buckwheat. | Spelt, Farro (Emmer), Einkorn, Kamut, Freekeh. |
| Culinary Use | Highly versatile for savory dishes, breakfast cereals, baking, and thickening. | Used in breads, pastas, and baked goods, offering a different flavor and texture from modern wheat. |
| Nutritional Profile | Often rich in complete proteins (quinoa), high in iron (teff), and antioxidants (sorghum). | Provide fiber, protein, and minerals, but also contain gluten proteins that trigger an autoimmune response in celiacs. |
| Cross-Contamination | Risk of contamination exists if processed in facilities with gluten grains; must buy certified gluten-free. | Does not apply, as the grain itself is the source of gluten. |
The risk of cross-contamination
For those with celiac disease, buying naturally gluten-free ancient grains is not enough. The risk of cross-contamination during harvesting, transportation, or milling can make these products unsafe. Just like oats, which are naturally gluten-free but often processed in facilities with wheat, ancient grains can become contaminated.
How to ensure safety
To protect against cross-contamination, always look for products that are explicitly labeled “certified gluten-free”. Certification indicates that the product has been tested to meet specific gluten-free standards and was processed in a dedicated, gluten-free facility. Avoiding bulk bins is another important precaution, as shared scoops can easily lead to cross-contamination.
Incorporating gluten-free ancient grains into your diet
Gluten-free ancient grains are nutrient-dense powerhouses that can add variety and texture to your meals. Experimenting with them can open up new culinary possibilities.
Cooking tips
- Rinse: Always rinse grains like quinoa thoroughly before cooking to remove saponins, a natural, bitter coating.
- Toast: Toasting grains like millet or amaranth in a dry pan before adding liquid can enhance their nutty flavor.
- Porridge: Use amaranth or millet to make a creamy, hearty breakfast porridge.
- Baking: Many ancient grains can be ground into flour for baking, but for best results, they often require a binding agent, like arrowroot powder, due to the lack of gluten.
- Pilafs and Salads: Cooked and cooled grains like quinoa, sorghum, or millet make excellent bases for salads and pilafs.
Conclusion: Navigating ancient grains for a gluten-free diet
To answer the question, "Is ancient grain gluten-free?", the definitive answer is no, not all of them are. The category of ancient grains is diverse, with some varieties containing gluten (like spelt and farro) and others being naturally gluten-free (such as quinoa, amaranth, and millet). For individuals with celiac disease or gluten sensitivity, the journey requires careful differentiation between these grain types.
While the naturally gluten-free options are a treasure trove of nutrition, the risk of cross-contamination is a critical factor to manage. The best practice is to always seek out products bearing a "certified gluten-free" label to ensure safety. By following these guidelines, you can confidently explore the ancient world of safe and nutritious gluten-free grains, adding new flavors and health benefits to your diet.
For more information on celiac-safe grain options and dietary tips, consult resources like Beyond Celiac.
