The whole grain craze has gained a lot of popularity in the healthy nutrition world for purported cardiovascular benefits, nutritional values, and numerous essential fibers. However, only eating whole wheat can quickly become boring.

This is not to say that whole wheat doesn't have it's benefits, but as the saying goes "variety is the spice of life". Fortunately, there are a number of other grains out there that are fully loaded with nutritional values and (in some instances) a heartier flavor.

Many of these are ancient, forgotten or even unusual grains that some people haven't been including as part of their dietary staples. Let's take a look at what nature has to offer.

Spelt

Spelt is an ancient grain with a history that pre-dates wheat by possibly thousands of years. Even though it can be used in many of ways as one would use wheat. It has a broader spectrum of nutrients and may even be used as a substitute for individuals with an intolerance to wheat.

Spelt was an necessary grain in ancient Greece and Rome, and is rich in vitamin B2, manganese, niacin, thiamin, and copper. It's said to help people with migraine headaches, atherosclerosis or diabetes.

Amaranth

An ancient favorite among the Aztecs and Native Americans, amaranth is a tiny, grain-like seed with a nutty, malty flavor. This ancient grain is high in iron, protein and calcium, and its flour makes a perfect substitute for wheat flour.

Millet

Millet, the smallest of all grains, is alleged to have originated in Ethiopia, and has been eaten since prehistoric times. Millet may also be a complete protein and is fortified with manganese, phosphorus, and magnesium. It has heart protective properties and can help to develop and repair body tissues.

When properly cooked, millet can either be fluffy like rice or creamy (by stirring it frequently and adding a small amount of water). It can be eaten as porridge or served as an alternative to rice or potatoes.

Barley

Barley is known as the oldest of all grains. It is said to have been cultivated for roughly ten millennia. It is also said to have originated in the Northern African regions. Barley contains ample amounts of fiber, selenium, phosphorus, copper and manganese.

It is widely enjoyed in North America as an addition to soups and stews. Many people add cooked barley to veggies for a hot or cold dish. Its flour may also be used to create breads and muffins. Barley flakes also make an interesting hot cereal.

Buckwheat

Buckwheat is a fruit seed cousin to rhubarb that originated in Central Asia. It's known to:

Lower your risk of hypertension & regulates cholesterol levels, controls blood sugar, decreases your risk of diabetes, and prevents gallstones.

Buckwheat is a wonderful variant to rice or porridge, and its flour includes a delicate flavor typically used to form buckwheat pancakes.

Rye

It is believed that rye was initially cultivated in Germany, and is thought to have originated from a wild weed species that grew in wheat and barley fields. Rye is rich in manganese, fiber, selenium, tryptophan, phosphorus, magnesium and protein. Rye bread is often the preferred selection for people with diabetes.

A study revealed in the American Journal of Clinical Nutrition found that wheat bread triggers a significant insulin response as opposed to rye bread.

Quinoa ("keen-wah")

Quinoa is actually a relative of green-leafy vegetables like Collard or Mustard Greens. Found primarily in South America, it had been once referred to as "Incan Gold" due to its high protein content which provided Incan warriors with additional energy for battle.

Rich in manganese, magnesium, iron, copper, phosphorous and numerous plant-derived nutrients, quinoa has been declared by some to be useful for: migraine headaches, heart health, abundant antioxidants, and gallstone prevention.

So as you can see there are numerous options available for grain consumption and for overall health maintenance. Try them out out for yourself.

Coming soon in the Superfoods Series: "Nuts and Seeds"