A Guide to Whole Grains: Choosing Brown Rice, Quinoa, and Oats

Common Whole Grains

• Brown rice: Keeps the bran and germ intact, so it's higher in fiber and B vitamins
• Quinoa: One of the few plant sources of complete protein; rinse it before cooking to wash off the naturally bitter saponin coating
• Oats: Steel-cut, old-fashioned rolled, and instant oats form a spectrum: the more processed the oats, the greater their effect on blood sugar
• Buckwheat, millet, and pearl barley: All pair well with white rice for a mixed-grain bowl

Choosing and Storing

Look for plump, unblemished grains with no signs of insects or mold. Once opened, store them somewhere cool and dry, or in the fridge, and keep a close eye on moisture and pests during the summer.

Advice for Beginners

You don't need to replace white rice entirely. Start by stirring a small handful of brown rice or other whole grains into your white rice and gradually increasing the ratio; it's an easier way to get used to the texture. If your mixed-grain rice feels too firm at first, try soaking it longer or using your rice cooker's whole-grain setting with a bit of extra water; this gives you a softer, more tender result. There's no need to force yourself into that austere, chewy texture right from the start; easing in gradually makes it far easier to stick with in the long run. Once you've adjusted to the texture of whole grains, you may actually find yourself craving that satisfying chew, and even feeling that plain white rice alone isn't quite as satisfying anymore. Many people who stick with whole grains end up going through exactly that shift in taste.