5 May 2025

Grains have gotten a bad rap. Many avoid carbs (or the food group most associated with carbohydrate - grains) because they think low-carb is healthy (not necessarily). Or maybe they're "gluten sensitive" but choose to avoid grains altogether (even though there are plenty of wholesome gluten free grains). Whatever it is, I'm here to say: if you're leaving out this food group, you're missing out - both for your health and enjoyment!

Whole grains [and pseudocereals like quinoa] provide fiber, vitamins and minerals, including B vitamins, iron, zinc and magnesium, among others. Consumption of whole grains has been correlated with reduced risk of heart disease, diabetes, cancer and obesity. Of course, you have to consider the whole package. Making junk food out of whole grains (I'm looking at you, Lucky Charms) is not going to improve your health!

I recommend eating your grains as close to their natural, unadultarated state as possible. For example, steel cut oats for breakfast or brown rice with your stir fry.

As with all things diet-related, when you ask “is it healthy?” the answer is always “compared to what?”

There are so many grains available these days. I've just listed a few here, and none takes more than a half hour to cook. Since I'm not so great at monitoring my stovetop, for me, it's easier to cook up a batch in my Instant pot and keep it in the fridge for the week. And there's a benefit to meal prepping this way: when you chill the grains and reheat later, the resistant starch content increases. Resistant starch feeds the friendly bacteria in your gut, improves insulin sensitivity and may even aid in weight loss.

Even within a seemingly limited category like grains, there is plenty of diversity; mixing it up creates resilience. Try some new grains and diversify your gut! Here are some ideas:

Amaranth (GF) has a lively, peppery taste and a higher level of protein (it’s roughly 13-14% protein) compared to most other grains.

Barley is a fiber superstar and a highly adaptable grain, growing from the Arctic Circle to Ethiopia. Look for “hulled” or “unhulled” (not “pearled”) to be sure you're getting the whole grain.

Buckwheat (GF) is a traditional grain of Eastern Europe. It has a robust flavor that’s great in grain bowls, soups and cereal.

Millet (GF) is the traditional grain of Asia. It has a mild, sweet flavor, and can be used in slads, pilafs and stir-fries.

Oats (can be GF if not cross-contaminated) come in many forms. From least to most processed, they are: oat groats, steel cut oats, old fashioned oats, instant oatmeal, oat flour. The fiber in oats can help reduce cholesterol and protect your heart.

Quinoa (GF) is the traditional grain (really, a seed) of the Andes. It’s a good source of fiber and a complete protein. It comes in many colors, including red, purple, orange, green, black and yellow!

Sorghum can be cooked into porridge, ground into flour for baked goods or even popped like popcorn. Most sorghum in the US is fed to animals, but it's actually quite tasty for humans too.

Teff (GF) has been a traditional Ethiopian staple for thousands of years. It is mild in flavor and great in porridge or stew. It’s also a good source of iron.

Rice (GF) is a staple grain for more than half the world’s population. Whole grain rice is usually brown, but can also be black, purple or red. It is grown worldwide, but Arkansas, Louisiana and Texas lead the US in rice cultivation.

More than one person has asked me about arsenic in rice. It's true that brown rice (because it retains the outer bran and germ layers) contains more than white. For this reason, I generally recommend varying your grains - too much of any one thing is never good.

There's actually a way that's been scientifically proven to remove 54% of the arsenic from brown rice and 73% from white rice. It's called the parboiling with absorption method.