Our quick guide to grains
Amaranth: Technically a seed, amaranth is high in protein and contains many vitamins and minerals.
Barley: Try traditional pearl barley in soups or as a base for a stir-fry.
Brown rice: Always a better choice over white rice due to its fiber content, brown rice also contains magnesium and selenium.
Buckwheat: Despite its name, this seed is gluten-free. Try it in pancakes.
Fargo: Like a rounded version of brown rice, farro contains protein, magnesium and iron.
Gamut: The ancient grain Kamut, or Khorasan wheat, is twice the size of modern wheat and is high in protein.
Millet: Found in bread, millet contains calcium, iron and zinc. It has a low glycemic index, so it’s good for diabetics.
Quinoa: These tiny protein-packed grains, which resemble couscous, are delicious cold or hot.
Teff: Widely used in Ethiopian flatbread, teff is gaining popularity in the D.C. area for its sourdough-like taste.
Wheat berry: This unprocessed wheat grain contains bran and vitamin B.
For additional information, see “A guide to grains for eating healthily.“