Whole Grains versus Processed Grains

Part of the Cooking with Quinoa For Dummies Cheat Sheet

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.)

Comparing Whole Grains and Processed Grains
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