Globally, we rely heavily on a small number of crops, with 60% of our plant-based calories coming from only three: corn, rice, and wheat.(1)
Intensive monoculture, a farming practice that involves repeatedly harvesting the same crops, depletes the soil and makes it more vulnerable to pests, pathogens, and erosion. Historically, this has been remedied through the application of fertilizers and pesticides, introducing toxins that are detrimental to our health, the planet, and surrounding biosystems and wildlife.
In a healthy ecosystem, biodiversity is a critical component of regenerative agriculture. Growing a variety of crops enhances soil nutrient density, which in turn increases the nutritional value of the foods grown in that soil. Adding diversity to our diet also supports health by promoting a robust microbiome. The greater the variety in your diet, the stronger your microbiota (the beneficial bacteria in your gut) will be. While we are only beginning to understand the microbiome’s full impact on human health, mounting evidence suggests it plays a crucial role in cardiovascular, neurological, and metabolic function.
Ancient grains—named for their indigenous origins and their growing techniques that have remained unchanged for hundreds, if not thousands, of years—are a great way to enhance the biodiversity of both our planetary crop systems and our diets. Rich in vitamins, minerals, and fiber, these nutrient-dense super grains nourish a healthy microbiome while also replenishing soil health. As low-input crops, they require fewer resources and support small businesses and local farmers, making them a win for both people and the planet.
In place of rice, corn, or wheat, try incorporating these ancient grains onto your plate.
Amaranth – Native to South America and cultivated by the Andean people over 3,000 years ago, amaranth became a staple crop for the Mayans, Aztecs, and Inca. This small, nutty grain is a powerhouse of protein, fiber, iron, magnesium, and calcium. It is a heat-resistant crop with a short growing cycle that thrives in poor soil and extreme conditions, including water scarcity. Additionally, it is naturally pest-resistant, helps sequester carbon, and restores soil nutrients.
- Culinary pro tip: Add amaranth to your rice before cooking—using the same water ratio as rice—and it will steam along with the rice, adding a wonderful nutty flavor.
Buckwheat (a.k.a. kasha) – This quick-growing crop requires minimal inputs like water and fertilizer and is naturally pest-resistant. Its flowers support pollinators, which are critical to planetary health. Buckwheat’s ability to pull nitrogen from the atmosphere and fix it into the soil makes it a regenerative superstar.
- Culinary pro tip: Consider adding kasha to your salads and grain bowls. Buckwheat flour is also a great addition to pancakes, waffles, and even shortbread.
Millet – This super grain, available in many varieties, thrives in arid conditions with minimal water input. Millet also supports planetary health by sequestering carbon. High in protein and B vitamins, it is also a great source of resistant starch, a key component for microbiome health and essential for anti-inflammatory short-chain fatty acid production. Below, we highlight two wonderful varieties.
- Fonio (a.k.a. fundi or acha) – A heritage millet grown in Africa for over 5,000 years, fonio is quick-cooking and versatile, suitable for both sweet and savory applications. Fonio is rich in essential amino acids like methionine, which plays a critical role in protein synthesis and tissue repair.
- Teff – The world’s smallest grain! This tiny powerhouse, a staple of Ethiopian cuisine, contains high levels of calcium—about 10-12% of your daily calcium needs per cup cooked. Because of its diminutive size, teff is eaten whole, with the bran and germ intact, making it high in protein and fiber. Teff can be served as a topping or grain base, but it is also milled into flour and is the primary ingredient in injera, the staple sourdough bread of Ethiopia. Fun fact: It takes only 1 pound of teff to grow one whole acre of teff. For wheat it takes over 100 pounds to grow an acre of wheat.
- Culinary pro tip: Just as with amaranth, add millets to rice before cooking! They will steam together, boosting nutritional content and easing the transition to new grains. Millets are also delicious on their own as a grain base, salad topping, or warm breakfast porridge. Try maple-baked fonio for breakfast or a savory fonio pilaf loaded with aromatics and vegetables. Fonio also works well in tabbouleh or other grain-forward salads. Teff, being slightly stickier than fonio, is ideal for polenta-like dishes or creamy breakfast cereals. Despite their climate and nutritional benefits, these super grains remain underutilized due to limited awareness and market presence. Let’s change that by bringing these delicious grains to the plate!
For a summarized printable handout of this information, click here.
References
Food and Agriculture Organization of the United Nations. What is agrobiodiversity? Fact sheet [in English]. Available at: http://www.fao.org/docrep/007/y5609e/y5609e01.htm#bm1. FAOSTAT data available at: http://www.fao.org/faostat/en/#data/QC.
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