The document defines ancient grains as grains that have changed little over hundreds of years compared to modern grains. It provides examples of ancient grains like quinoa, amaranth, teff, millet, and discusses their nutritional benefits. The document recommends getting at least half of daily grain intake from whole grains like ancient grains, provides recipes using grains like wheat berries and teff, and discusses how ancient grains are being incorporated into foods and beers today.

1. ANCIENT GRAINS:
THE WHOLE (GRAIN) STORY
Emily Fiegelist, Dietetic Intern
Case Western Reserve University

2. Today’s Objectives
Define ancient grains
Compare whole grains vs. refined grains
Understand MyPlate grain recommendations
Explore whole grains in recipe samples
Discuss how whole grains are being used today

3. What are some grains that
you often cook with or eat?

4. Commonly Used Grains

5. What is an Ancient Grain?
“Grains that are largely unchanged over the last
several hundred years” – Whole Grains Council
¨ Thrive & grow WITHOUT the use of: pesticides,
fertilizers, & irrigation
¨ Some are gluten-free
¤ Examples: quinoa, amaranth, teff, millet,
sorghum, chia, oats, buckwheat
¤ Provides alternative grain options for those with Celiac
Disease
¨ Offers variety of taste and texture

6. Examples of Ancient Grains…
Farro (Emmer) Spelt Kamut Quinoa Amaranth
Chia Sorghum Freekah Teff Millet
Bulgur Wheat Berry Buckwheat Kernza Einkorn

7. Ancient Grains vs. Refined Grains
• The WHOLE grain:
bran, germ, and
endosperm
• Fiber, starch, and
vitamins/minerals
• Variety = different
nutrient content
• Processed: left with
only the endosperm
• Better shelf life
• Finer texture
• Most are enriched
• Add B vitamins
and iron
• NO FIBER ADDED
Recommendation: at least ½ of your
grains are whole grains.
Ancient Gains Refined Grains

8. Whole Grains & MyPlate
½ grains should be WHOLE grain (BUT… the more, the better!)
Age (Men) Grains Whole Grains
19-30 4-8 2-4
31-50 3.5-7 1.75-3.5
51+ 3-6 1.5-3
Age (Women) Grains Whole Grains
19-30 3-6 1.5-3
31-50 3-6 11.5-3
51+ 3-5 1.5-2.5

9. Health Benefits
Fiber
¨ Improves blood cholesterol
¨ Lowers the risk of heart disease,
stroke, obesity, & type 2 diabetes
¨ Makes you feel full for longer
(weight control)
Vitamins
¨ B vitamins (Thiamin, Riboflavin,
Niacin, Folate): builds cells
Minerals
¨ Iron: important part of blood
¨ Magnesium: body processes
¨ Selenium: assists the immune system
Protein
q Builds cells
q Carries iron

10. Ancient Grains Used in Today’s Recipes
Wheat Berries
Taste:
Nutty & earthy
flavor
How I cooked it:
In water for
45-50 minutes
Ways to prepare:
Chili, soup, hearty
side dishes, salads
Color variety:
Red & white
Teff
Taste:
Nutty &
earthy flavor
How I cooked it:
Used in recipe
instead of white
flour (25%)
Ways to prepare:
Baking (desserts
& breads), chili,
burgers
Color variety:
White, cream,
yellow, purple,
red, & brown

11. Peanut Butter Chocolate Chip Cookies
A Typical Recipe
• Calories: 206
• Total Fat: 11.9 g
• Saturated Fat: 5.8 g
• Sodium: 75.4 mg
• Carbohydrate: 24.2 g
• Fiber: 1.2 g
• Sugar: 17.2 g
• Protein: 3 g
Ancient Grain Recipe
• Calories: 160
• Total Fat: 9 g
• Saturated Fat: 1.5 g
• Sodium: 85 mg (71 g WITHOUT sea salt)
• Carbohydrate: 16 g
• Fiber: 2.3 g
• Sugar: 7.9 g
• Protein: 4 g

12. How are ancient grains being used today?
¨ Patagonia: making the first
beer made with barley and
kernza
¨ Most gluten-free beers are
made with sorghum, quinoa,
or amaranth
¨ Being added into prepared
foods
¤ Shifting that “bad-for-you”
reputation

13. Take Away
¨ Ancient grains add a
variety of texture and
taste to dishes
¨ Make ½ of your grain
intake, WHOLE grain
¨ Start exploring ancient
grains at your grocery
store!

14. Any Questions?

15. References
¨ http://wholegrainscouncil.org/whole-grains-101/
whats-whole-grain/ancient-grains
¨ http://wholegrainscouncil.org/blog/2014/02/
whole-grain-protein-power
¨ https://ndb.nal.usda.gov/ndb
¨ http://www.patagoniaprovisions.com/pages/long-
root-ale
¨ http://www.eatright.org/resource/food/vitamins-
and-supplements/types-of-vitamins-and-nutrients/
ways-to-boost-fiber