9.Farro
Roman soldiers used to eat it as part of their army ration. Today, farro is the main ingredient in some of the world’s best pastas. Also called emmer, a quarter cup of it has 7 grams of protein and fiber, plus 10% of the iron, magnesium, and B vitamins you need every day. Whole farro is a whole grain, but the pearled version isn’t. Try substituting farro for pasta and rice in your recipes.
10.Teff
This poppy seed-size ancient grain comes from grass that grows mostly in Ethiopia and Eritrea. Teff flour is used to make the east African flatbread injera. It has three times the calcium of other grains. And since teff is too tiny to process, it’s always whole. Teff is gluten free. You can bake and cook with it, and sprinkle it on vegetables or in soups.
