Ancient Grains You Should Use At Home Instead Of Rice

Rice is a staple in just about every culture around the world. While it is an easy-to-cook carbohydrate and inexpensive to buy, it isn’t the healthiest thing for your body. It can spike blood sugar, and its high caloric content can cause weight gain if you eat too much. So, if you love to have a hearty grain with just about every meal but want a more nutritious option, look no further than ancient grains.

Many ancient grains are easy to cook and loaded with nutrition. Some popular examples that you can find in most grocery stores include quinoa, farro, barley, buckwheat, and rye. Some other grains that are sometimes more difficult to find but worth using instead of rice include amaranth, spelt, and millet. If you want to try something unique and nutritious, opt for sorghum, teff, or freekeh.

Rice isn’t the enemy, but it’s always smart to include as many nutritious plant species in your diet as you can. Ancient grains offer you an opportunity to substitute the same old rice with something fabled and nutritious. Most of these grains last a while in your pantry too, so there is no reason why you shouldn’t consider folding these healthy options listed below into your diet.

What Are Ancient Grains, Exactly?

Popular grains like rice, corn, and wheat are farmed and modified constantly and have been for more than one hundred years. These species are constantly being altered for various reasons, including lasting longer in the pantry, and higher yields. 

Ancient grains have existed more or less the same way for hundreds of years. Because they haven’t been modified, they tend to have more nutrients your body needs. They might not last quite as long as rice in your pantry, but they that’s because they are loaded with nutrients.

Ancient Grains Worth Using As A Substitute For Rice

1. Quinoa

Perhaps the most popular ancient grain at the moment is quinoa. The last decade has seen this grain enjoy a meteoric rise in popularity. It went from being an elusive grain to being available on most restaurant menus, and easily found in any grocery store.

Quinoa comes in several colors and varieties. It is technically a seed, but when cooked it fluffs up like a grain.

Why Quinoa Is A Great Rice Substitute For Your Pantry: Quinoa is a popular rice substitute because it satisfies the carbohydrate needs of rice but has a lot more nutrition. Quinoa has up to eight grams of protein and five grams of fiber, making it more nutritious than rice. It also has omega-3 fatty acids, which help lower cholesterol.

2. Bulger

Bulger might not be all that popular in the United States, but in Mediterranean and Middle Eastern cultures like Turkey, it’s just as popular as rice. Once you taste this uniquely textured and tasty grain, you’ll understand why it's so popular. Like quinoa, bulger comes in many varieties, more notably large, medium and fine grain sizes.

Bulger is easy to cook, and since it is often cooked by slow absorption, it is almost impossible to overcook as long as you put in the proper amount of liquid.

Why Bulger Is A Great Rice Substitute In Your Pantry: Bulger, especially the medium grain variety, has a similar shape and texture to rice, making it a great ancient grain to swap for rice. It is also high in protein, fiber, and other nutrients. 

Bulger is also a grain you can enjoy hot or cold. It’s as delicious hot on your plate as a side dish as it is added to a cold salad.

3. Barley

Barley is known by most people as that rice-like grain occasionally found floating in hearty soups. While barley is a great ancient grain to add to soup, it’s so much more than that. Barley comes from the grass family and is used to make everything from bread to beer. It has an earthy and nutty flavor and a pleasant texture.

Why Barley Is A Great Rice Substitute For Your Pantry: Barley is a great substitute for rice, especially when you are preparing a hearty meal like beef or chicken with a rice sauce. It has a nice chewy texture and will satisfy anyone looking for something like rice on their plate. It has protein and a whopping six grams of fiber, making it a great grain for those looking to add fiber to their diet. Keep in mind barley, unlike rice, contains gluten.

4. Rye

When you hear the word rye, you most likely think of bread. Sure, rye bread is popular and tasty, but the ancient grain this bread comes from has many uses. Rye is technically a berry, but when cooked in its pure form, it tastes like a nutty and chewy rice.

Why Rye Is A Great Rice Substitute For Your Pantry: Rye is a unique alternative to rice that has many benefits. It is loaded with fiber and antioxidants, and it can help benefit your immune system. It’s a great option for those who don’t want to give up on rice but need to make healthier decisions in their diet.

5. Farro

Farro is an ancient grain that is slowly growing in popularity, and that’s mostly thanks to its versatility. This grain is typically much larger than rice and has a slightly chewy texture that lends itself to all sorts of purposes. It is popularly served cold and folded into different salads, and thanks to its size and texture, it can be used as a substitute for rice or even a very small pasta.

Why Farro Is A Great Rice Substitute For Your Pantry: Farro is very versatile, making it a great shelf-stable pantry item that is delicious and nutritious. Like most ancient grains on this list, farro is high in protein, with up to 12 grams per serving, which makes it a great option for vegetarians looking for panty items that can add protein to their diet.  While the size and texture are different from rice, it is just as tasty and satisfying.

6. Buckwheat

Buckwheat is commonly used as an artisanal flour, but in its pure form, this ancient grain can be used as a fun alternative to rice. While this grain has the word “wheat” in it, it’s technically a seed, which makes it gluten-free. 

It is often ground up into flour, but when you cook it in its natural form, this seed turns into an earthy side dish that makes a great rice pilaf alternative.

Why Buckwheat Is A Great Rice Substitute For Your Pantry: Buckwheat is versatile in that you can bake with it as flour or use it as a side dish instead of rice. It is higher in protein and fiber than rice, with a lower glycemic index, making it a good choice for diabetics. It is also naturally gluten-free.

7. Millet

Millet is another small grain like quinoa, and it can even have a couscous appearance. This grain has a mild flavor with a slight sweetness, which makes it easy to pair with most dishes. This small grass-derived grain is gluten-free and can be cooked like rice or ground into flour for gluten-free baking.

Why Millet Is A Great Rice Substitute For Your Pantry: Millet is a healthy and lower-calorie option for those who want a starch like rice or couscous, but are trying to lose weight. It is also a fantastic alternative to couscous, which is not gluten-free.

Less-Common Ancient Grains Worth Checking Out

1. Amaranth

This grain is similar in appearance and texture to quinoa. It has almost 10 grams of protein per serving, as well as folate, iron, and other essential vitamins.

2. Spelt

It has a similar texture to rice but it’s a whole grain with lots of fiber and nutrients. It can also be used as flour (but it contains gluten).

3. Sorghum

This gluten-free grain is easy to cook and has antioxidants, vitamins, and minerals in addition to its high-fiber content.

4. Freekeh

Made from durum wheat, this grain has a similar texture and uses as barley. It has up to nine grams of protein and 11 grams of fiber per serving (but contains gluten).

5. Teff

This gluten-free grain is versatile, has a very mild flavor, and has significantly more nutrients than rice.

Summing Up Ancient Grains You Can Use Instead Of Rice

If you love rice but want to try something different for health or culinary reasons, then consider ancient grains. These natural carbohydrates have existed relatively unchanged for thousands of years, and are loaded with nutrients like fiber, protein, vitamins, and antioxidants. Quinoa, farro, bulger, and barley are among the most popular and readily available ancient grains worth using instead of rice. You can also use rye, millet, buckwheat, and less common grains like amaranth, spelt, and teff to try something truly unique and healthy.

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