Some whole grains lose much of their nutritional value when they are processed into flour or flattened into flakes. Quinoa doesn’t. It is always gluten-free and always whole grain. When you shop for whole grains, use the following chart to help you make the choice that’s better for your healthy lifestyle. (Note: Not all of these grains are gluten-free.)
| Grain | Whole Grain Winner | Processed Variety to Avoid |
|---|---|---|
| Barley | Hulled barley | Pearl barley |
| Corn | Stone-ground cornmeal or polenta | Fine ground |
| Oats | Steel-cut or old fashioned rolled oats | Instant oatmeal |
| Rice | Brown rice, wild rice | White rice |
| Bulgur | Coarse, medium or fine ground | N/A |
| Couscous | Whole wheat | Regular or white |
| Quinoa | All varieties | N/A |
| Wheat | Whole wheat | Enriched wheat; all purpose |