Trendy grains are now a selling point for many products on supermarket shelves and on restaurant and café menus. So, where does that leave the more well-known traditional grains? The Grains & Legumes Nutrition Council demonstrates the range of nutrients in both.
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.
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.
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.
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.
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.
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)
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 thatindividuals 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)|
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.
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.
This post, What's all the fuss about trendy grains?, first appeared on the Grains & Legumes Nutirition Council website.