Ancient Grains vs. Affordable Staples: Smart Shopping for the Whole Grain Goal
Ancient grains are appearing in everything from ancient grain bread to snack foods. Are they worth the premium cost, or can affordable staples help you reach your whole-grain goals?
What Are Ancient Grains?
The Whole Grains Council defines ancient grains as grains that have remained largely unchanged for hundreds of years. Unlike many modern crops, they have not been altered to increase production, create a more uniform appearance, or improve pest resistance. (1)
All ancient grains are whole grains. This means they contain all three edible parts of the seed: the fiber-rich bran, the nutrient-packed germ, and the carbohydrate-rich endosperm, which together offer a wealth of health benefits. (2)
Today, ancient grains are rising in popularity, with the U.S. market projected to grow from $2.34 billion in 2025 to $3.85 billion by 2031. (3)
The 3 Best Buys Among Ancient Grains
The seven ancient grains most commonly featured in modern recipes are farro, millet, teff, sorghum, quinoa, amaranth, and spelt. If you’re curious to try, the following ancient grains list includes some of the most versatile options:
Teff: This is a naturally gluten-free option good for porridge and baked goods. (4)
Farro: Easy to cook with, its chewy texture works well in soups, grain bowls, and salads.
Quinoa: You can use it for salads, porridge, or add it to soups and stews.
Affordable Staples That Deliver Similar Benefits
Ancient grains come with a higher price tag than modern grains. However, the health benefits mainly come from their whole-grain status. Therefore, widely available options such as rolled oats, brown rice, hulled barley, and whole-wheat bread offer many of the same benefits. They can still help you meet the Dietary Guidelines for Americans recommendation that at least half of the grains you eat are whole grains. (5)
Beware of Ultra-Processed Grain Products
Although grains are considered minimally processed in the NOVA classification system, many manufacturers add ingredients such as sodium, protein isolates, and other additives that health professionals typically caution against. (6) These can push whole-grain products into ultra-processed categories. Before buying, check ingredient lists.
Variety Without Overspending
Ancient grains deserve some of the attention they receive. However, for most people, relying on affordable staples like brown rice and oats is enough to meet the goal of making half your grains whole.
References:
Wholegrains Council. Ancient Grains. https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain/ancient-grains
Gold Medal Bakery. Multigrain vs. Whole Grain Bread vs. Whole Wheat. June 25, 2020. https://www.goldmedalbakery.com/blog/multigrain-vs-whole-grain-bread-vs-whole-wheat/
TechSci Research. United States Ancient Grains Market By Type (Quinoa, Amaranth, Millet, Sorghum, Teff, Buckwheat, Others), By Application (Food & Beverage, Animal Feed, Dietary Supplements, Others), By Region, Competition Forecast & Opportunities, 2021-2031F. January, 2026. https://www.techsciresearch.com/report/united-states-ancient-grains-market/15054.html
Fornasaro-Donahue, V. Ancient Grains and Their Benefits. Brown Health. July 31, 2025. https://www.brownhealth.org/be-well/ancient-grains-and-their-benefits
Mayo Clinic. Whole grains: Hearty options for a healthy diet. Aug. 19, 2025. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
Brittanica. NOVA classification. June 13, 2025. https://www.britannica.com/topic/Nova-scale
