What's all the fuss about trendy grains?

By Alexandra Locke & Rebecca Williams

What’s all the fuss about ancient grains?

You can’t have failed to notice the recent media hype given to a group of little grains, commonly referred to as ‘ancient grains’ and are frequently touted as being considerably more nutritious than traditional grains such as wheat, oats and rye – more than likely to justify their often considerable price tags. These trendy grains are now a selling point for many products on supermarket shelves and are commonplace on restaurant and café menus.

But with so much conflicting information out there, do you really get more bang for your buck when investing in trendy grains over traditional grains, such as oats, wheat and rye? We’ve compared the nutrient profiles of some of the most well-known traditional and trendy grains to find out which group packs a superior nutritional punch!

But first, what do we mean by ‘trendy’ grains?

Trendy grains have actually been around for years but have only recently enjoyed a surge in popularity, in part due to increasing numbers of people looking for alternatives to wheat. Many of these grains, including quinoa, amaranth and buckwheat aren’t even ‘true’ grains but actually belong to the seed family and are known as pseudo-cereals. Many people think pseudo-cereals are nutritionally superior to the traditional grain, but they actually offer similar benefits to ‘true’ grains and are used in much the same way.

So do trendy grains really contain more protein?

One of the most common misconceptions is that trendy grains have much higher levels of protein than traditional grains, but they’re actually very similar.  Whilst trendy grains quinoa and amaranth do indeed top the list for protein content in our grain comparison, traditional wheat comes in a close third with a hefty 13.4g of protein per 100g, closely followed by rye.

Another misconception is that quinoa is the only grain to contain the complete spectrum of amino acids – in fact, all grains contain complete amino acids with quinoa having only slightly higher levels!

Did you know? Quinoa is pronounced ‘keen-wah.’

What about fat?

Traditional grains steal the show on this one with brown rice, rye, barley and wheat being lower in fat than trendy grains. And there’s further good news for wheat, with recent Australian research showing that Australian adults with the highest intakes of core grain foods, including breads and breakfast cereals made from wheat, had a similar waist circumference and no difference in Body Mass Index (BMI) compared to those with the lowest core grain food intake⁽¹⁾ While oats top the list with the highest total fat levels in our comparison, much of this is healthy fat.

Surely trendy grains have more fibre than wheat or rye?

Again, traditional grains top the list with rye containing a whopping 14.6g of fibre per 100g, followed by wheat and barley, whilst trendy grains sorghum, quinoa and amaranth lag behind with around half the fibre content of rye.

Many people are surprised to learn that the leading sources of fibre in the Australian diet are actually breads and breakfast cereals, most of which are wheat based.⁽²⁾ What’s more, whole grain wheat, oats and rye can help to promote good gut health due to their prebiotic fibres^(3,4)  which encourage growth and activity of  health promoting bacteria in the gut.^(5-7)

What about wheat?

Contrary to common perception, wheat is a particularly nutritious grain, even when compared to trendy grains like quinoa. Although wheat’s taken a hammering in recent years with many people avoiding gluten or cutting out carbs, this nutritious grain is easily accessible and readily found in many breads and breakfast cereals.  And several recent studies have shown that individuals who regularly consume whole grains (mostly wheat based) are at a reduced risk of developing Type 2 Diabetes, compared to those who eat less.(8-10)

To give you an idea of how two of the most well-known grains stack up, we’ve compared their nutrient profiles below…

	Wheat (g per 100g)	Quinoa (g per 100g)
Protein	13.4	14.1
Fat	1.4	6.1
Fibre	12.2	7
Carbohydrate	60.1	64.1
Iron	11.0	4.6

Did you know? Some grains, including amaranth, buckwheat and quinoa aren’t actually grains at all but belong to the seed family and are occasionally referred to as pseudo-cereals.

So what’s the verdict?

The takeaway message is that whilst many trendy grains do offer certain nutritional benefits, traditional grains offer comparable nutrients and in some cases have a more substantial nutrient profile. But whether you’re a fan of traditional or trendy grains or enjoy both, what’s important is ensuring we eat core grain foods 3-4 times a day and make at least half either high fibre or whole grain.  Our infographic shows why we should be eating more whole grains…

To benefit from the range of nutrients both traditional and trendy grains offer, mix it up every once in a while and enjoy a variety of grains as part of a balanced diet. And for recipe inspiration using both traditional and trendy grains, visit our website. 

References

1.     Fayet-Moore F, Petocz P, McConnell A, Tuck K, Mansour M. The Cross-Sectional Association between Consumption of the Recommended Five Food Group “Grain (Cereal)”, Dietary Fibre and Anthropometric Measures among Australian Adults. Nutrients. 2017;9(2):157.

2.     ABS. Australian Health Survey: Nutrition First Results - Foods and Nutrients, 2011-12. Australian Bureau of Statistics, 2014.

3.     Shewry PR, Hey SJ. The contribution of wheat to human diet and health. Food Energy Secur. 2015;4(3):178-202.

4.     Fuller S, Beck E, Salman H, Tapsell L. New Horizons for the Study of Dietary Fiber and Health: A Review. Plant foods for human nutrition. 2016.

5.     Christensen EG, Licht TR, Kristensen M, Bahl MI. Bifidogenic effect of whole-grain wheat during a 12-week energy-restricted dietary intervention in postmenopausal women. European journal of clinical nutrition. 2013;67(12):1316-21.

6.     Stevenson L, Phillips F, O'Sullivan K, Walton J. Wheat bran: its composition and benefits to health, a European perspective. International journal of food sciences and nutrition. 2012;63(8):1001-13.

7.     Jones JM, Peña RJ, Korczak R, Braun HJ. CIMMYT Series on Carbohydrates, Wheat, Grains, and Health: Carbohydrates, Grains, and Wheat in Nutrition and Health: An Overview. Part I. Role of Carbohydrates in Health. Cereal Foods World. 2015;60(5):224-33.

8.     Brouns FJPH, van Buul VJ, Shewry PR. Does wheat make us fat and sick? Journal of Cereal Science. 2013;58(2):209-15.

9.     Aune D, Norat T, Romundstad P, Vatten LJ. Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose–response meta-analysis of cohort studies. European Journal of Epidemiology. 2013;28(11):845-58.

10.  Wu H, Flint AJ, Qi Q, van Dam RM, Sampson LA, Rimm EB, et al. Association Between Dietary Whole Grain Intake and Risk of Mortality: Two Large Prospective Studies in US Men and Women. JAMA Intern Med. 2015.

'Ancient' super grains

Add nutritional variety to your diet

Grain–based foods make an essential contribution to the diet of Australians. Wheat, oats and rice predominate but interest is increasing in ‘ancient’ grains such as quinoa.

Ancient grains such as quinoa, amaranth and millet are often referred to as ‘super grains’ - a reputation that stems from their excellent nutritional attributes. The heritage of these grains goes far back to biblical times. Not technically true cereal grains, pseudo cereals are broadleaf plants used in much the same way as grains like wheat, barley, rye, oats and rice. Nutritionally superior in some aspects but very similar in others, they offer a wealth of essential vitamins and minerals as well as fibre and phytonutrients.

Quinoa (pronounced keen-wa) is a small disc-shaped grain first cultivated in the Andes of South America. A staple food of the Inca peoples and referred to as the "mother of all grains", quinoa has a slightly higher protein content than other grains, and a more ‘complete’ amino acid profile. Like other grains, quinoa is low in fat and high in fibre and also gluten free for those with coeliac disease. With a light fluffy texture and slightly nutty flavour quinoa can be eaten as an alternative to rice, pasta, barley, cracked wheat and even porridge. You should always soak and rinse quinoa before eating or cooking as the grain has a naturally bitter-tasting outer layer, designed to deter birds from enjoying the crop.

Amaranth is one of North America’s oldest crops and a staple grain of the Aztec people that has been cultivated for over 8,000 years. A tiny, (1-2mm) round ball, amaranth is one of the highest protein grains (14%) and has a slightly peppery taste. The protein found in amaranth is of very high quality - containing the essential amino acid lysine (often lacking in many grains). Amaranth is versatile and can be used for a variety of food uses – as a substitute for rice, popped like pop corn as a snack, or puffed for use in breakfast cereals. Amaranth flour can be used as a gluten free alternative to wheat flour for baking.

Millet is a staple in the diets of some African and Asiatic people but eaten much less commonly in the western world. It features in the traditional cuisine of western India in flat breads, sweet desserts or savoury stews with meat, beans and vegetables. The protein content of millet compares favourably with that of corn and wheat. The tiny grain comes in a variety of colours and has a mild flavour, which is why it is often toasted before cooking. You will find millet in the health foods aisle of the supermarket in some gluten free breakfast cereals and as an alternative to wheat flour for baking.

Buckwheat is most familiar to Australians in the form of Japanese ‘soba’ noodles. The name buckwheat comes from its triangular seeds which can be toasted to bring out their earthy rich nutty flavour, made into honey or even flour – commonly used to make buckwheat pancakes. Buckwheat is more closely related to rhubarb than to wheat, but has similar nutritional properties to other wholegrains in terms of quality protein, fibre and is rich in antioxidants. Buckwheat, like other pseudo cereals, is also gluten free for people with coeliac disease.

Chia (pronounced chee-ah) was first used as food as early as 3500BC by the Mayans, Aztecs and Southwest Native Americans. Chia seeds were eaten as a grain, drunk as a beverage when mixed with water, ground into flour, included in medicines, pressed for oil and used as a base for face and body paints. Chia seeds have a bran, germ and endosperm. What makes them so special is that they are full of fibre, protein and omega 3 fats as well as vitamins, minerals and antioxidants. The protein in chia is of high quality, containing all 8 essential amino acids, which is rare for a plant source of protein. Chia can be sprinkled over salads, cereals and muesli or incorporated into breads, muffins, slices, cookies or porridge. Visit http://www.thechiaco.com.au/ for recipes and ways to incorporate chia into your diet.

If you are keen to add variety to your diet, most pseudo cereals are available from health food stores or the health food aisle of your supermarket. They tend to be more expensive than traditional grains such as wheat, oats and rice which although perhaps less trendy, are just as nutritious but more affordable.

Go Grains Health & Nutrition recommends all Australian adults and teens aim for at least 48g of wholegrains every day. The amount for smaller children is less; however children should increase the amount of wholegrains as they grow. For more information on wholegrains and your health, check out http://www.gograins.com.au.