Why Pseudograins are the Real Deal
Would it surprise you that some “grains” aren’t grains at all? It might not, if you’re familiar with the term “pseudograins.” Most grains are seeds of the Poacea botanical family of grasses—also known as cereals. Pseudo (false) grains are also seeds, but of unrelated plant families. These are the four major pseudograins:
- Amaranth. First cultivated in Central America 8,000 years ago, amaranth was a staple crop of the Aztecs. The tiny golden seeds (about the size of poppy seeds) have a slightly grassy, peppery, nutty flavor and a creamy, comforting texture. Amaranth is an excellent source of iron and magnesium and a good source of calcium and fiber. It’s the only grain known to contain vitamin C.
- Buckwheat. This pseudograin is a relative of rhubarb and sorrel, originated in China and Japan, and has a mild, earthy, flavor. The pyramid-shaped groats are rich in phytonutrients and are a good source of magnesium and fiber (which can help promote healthy blood sugar levels). Buckwheat is also high in an antioxidant called rutin, which can improve blood circulation.
- Quinoa. This relative of spinach and Swiss chard was called “the mother of all grains” by the ancient Inca peoples. Quinoa has a mild, earthy, somewhat nutty flavor and a fluffy, creamy, slightly crunchy texture. It’s an excellent source of magnesium and a good source of fiber, folate, iron, and zinc. You can find ivory, red, and black varieties.
- Kañiwa. A cousin of quinoa, kañiwa also hails from Peru and Bolivia. You may also see it spelled cañihua. It looks like tiny red quinoa but, unlike quinoa, kañiwa isn’t coated with bitter saponins that must be rinsed off before cooking.
Similarities and Differences. Even though they might not be genetically related, from a nutritional point of view, pseudograins fit
into the diet much like “true” cereal grains. Both grains and pseudograins have similar levels of carbohydrates, fiber, vitamins, minerals, and protein—but what’s notable about pseudograins is that their protein contains a more complete balance of essential amino acids than true grains. True grains don’t have enough of the amino acid lysine to count as a source of “complete” protein, whereas pseudograins do.
The Institute of Medicine suggests that a complete protein contain at least 51 milligrams (mg) of lysine per gram of protein, and pseudograins meet this criterion. Quinoa is perhaps the most famous “complete” protein—with 14 grams of protein per 100-gram serving—but kañiwa has just as much, and buckwheat and amaranth aren’t far behind.
Gluten-free Benefits. For people with celiac disease or non-celiac gluten/wheat sensitivity, the fact that pseudograins, along with some true cereal grains—sorghum, millet, rice, corn and oats—are naturally gluten-free is great news. However, that doesn’t mean they are inherently healthier than the gluten-containing wheat, rye and barley.
Whether you need to avoid gluten or not, a few ways to take pseudograins for a spin include using amaranth to make a polenta-like side dish, swapping buckwheat flour for some of your regular flour in pancakes or other baked goods, and using quinoa instead of bulgur wheat in tabbouleh. You can also use pseudograins to make a breakfast porridge.
Growing Popularity. “Although psuedograins remain popular, the most well-known whole grains are still whole wheat, brown rice, and oats,” says Kelly LeBlanc, MLA, RD, LDN, director of nutrition at Oldways, adding that Oldways’ 2021 Whole Grain Consumer Insights Survey found that nearly 70 percent of consumers have heard of quinoa and more than 60 percent of consumers have heard of buckwheat, but only 15 percent of consumers have heard of amaranth—with only about five percent of people having tried it.
A study co-authored by LeBlanc earlier this year found that, quinoa’s use in products carrying the Whole Grain Stamp more than tripled between 2010 to 2020, while amaranth’s use doubled.
“As ancient grains continue to surge in popularity, kañiwa has become slightly more available in the global market. However, kañiwa is not yet as widely available as other ancient grains,” LeBlanc says, adding that kañiwa might not yet be exported in large quantities. “We only only have seven Whole Grain Stamped products that contain kañiwa, whereas we have more than 850 that contain quinoa.”
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