Buckwheat (Fagopyrum esculentum)

Buckwheat appears in various traditional Dutch dishes, and its common name comes from the Dutch word bockweit. We also find it in several traditional Korean dishes and Japan’s iconic soba noodles. Buckwheat originated in Central Asia and became prominent in traditional Eastern European recipes before being brought to Europe or North America. Technically, it’s not a grain but the seed of an herb related to Rhubarb. The flowers of buckwheat plants produce triangular seeds called groats which are then ground into flour.

Buckwheat is a terrific source of fibre, and several studies have linked buckwheat consumption to balanced cholesterol and blood pressure profiles. It is also high in the flavonoids quercetin and rutin, which work with vitamin C to maintain blood flow and healthy clotting and prevent cholesterol from oxidizing. The magnesium and trace minerals in buckwheat are extremely well-absorbed, and it boasts all eight essential amino acids. On top of all the fibre, minerals, and protein, buckwheat even contains the legendary blood sugar regulator chiro-inositol.

Amaranth (Amaranthus)

The word amaranth comes from the Greek for “never-fading flower,” owing to the beautiful plant that produces this fascinating tiny pseudo-grain. It was a famous mainstay of Aztec civilization and rightly considered a superfood until Spanish conquistadors destroyed fields and banned its use or possession for hundreds of years. This prohibition caused amaranth to virtually disappear, but fortunately, its cultivation survived in parts of present-day Mexico and the Andes mountains.

Amaranth kernels are adorably minuscule, so small that a handful might contain 5 thousand seeds. These small miracles are very high in protein- almost ⅕ of their weight, and unlike other grains, they are very high in the amino acids lysine and methionine. Amaranth offers twice as much calcium as milk and is also quite rich in iron, magnesium, and zinc, not to mention B and E vitamins and loads of fiber. These nutrients all contribute to its pronounced cholesterol-lowering effects.

Quinoa (Chenopodium quinoa)

Quinoa was once considered a sacred food by the Aztecs and Incas, who properly recognized it for increasing vitality and stamina in warriors. As with amaranth, Spanish conquerors burned quinoa crops and made it illegal, forcing it underground. Centuries later, in the 1980s, the health potential of this superfood was discovered by two Americans who imported it and cultivated it in Colorado. Since then, the nutrition benefits have made its popularity explode, mainly as an alternative to rice. Quinoa also belongs to the pseudo-grain class as it is the seed of a leafy plant related to chard and spinach.

All 8 essential amino acids are abundant in quinoa, making it a legit source of plant-based protein. In particular, it has high levels of lysine, which is excellent for tissue repair and is well known clinically to ward off cold sores. It is also high in tryptophan, the primary amino acid we need to make serotonin and melatonin.

Quinoa is a fantastic source of fibre and a good source of iron, magnesium, calcium, phosphorus, manganese, copper, and zinc. This bouquet of vital minerals works synergistically to enhance bone density and produce cellular energy.

Millet (Panicum miliaceum)

Millet is not one grain but an umbrella term for multiple species across different genetic families. Nevertheless, many similarities remain. All millet types are characterized by small tough kernels from remarkably rugged and hearty crops that can survive adverse climates and insect populations. Impressively adaptive, millets grow on relatively infertile soil that would never sustain wheat or barley. So considering their willpower to exist, it isn’t any wonder that these unique plants have fed humans for over 7000 years and probably much longer. Today most millet is produced by China, India, and West Africa and has a culinary legacy almost anywhere arid plains are found. One type of sweet millet called Teff is well-known for the staple injera bread that is ubiquitous across Ethiopia, Eritrea, and parts of Sudan.

Millets are high in magnesium, phosphorus, manganese, and B vitamins and an abundance of fibre and non-digestible polysaccharides to nourish the microbiome. They also feature more protein than corn and wheat and contain strong antioxidant compounds called catechins, similar to those found in green tea. This whole family of ancient grains helps keep high blood sugar in check while benefiting cholesterol and triglyceride balance. Choose darker millets for higher antioxidant content.