Whole grains are a staple of good eating. Nutritional, delicious, and easy to “set and (mostly) forget,” whole grains contain far more nutrients and are also better for stable blood sugar levels than polished or refined grains such as white rice. In addition, whole, unmilled grains better regulate blood sugar than any grains that have been made into flour, even if it’s whole-wheat flour. Consider making alterations to familiar recipes to incorporate more grains: serve marinara over quinoa instead of pasta, or substitute rice/hummus/veggie sushi fusion rolls for hummus sandwiches.

Notes for those watching blood sugar/GI: While wholegrain flours have more nutrients and fiber and general good stuff than refined white flours, they are ground fine enough that there’s not a huge difference in the impact they have on blood sugar. Grains ground into flour immediately expose more of the starchy center to digestion and absorption into the bloodstream, which is true whether the grain had the bran and germ removed first or not. To lessen the blood sugar spike and slow absorption into the bloodstream, pair flour-based products like breads and pastas with fats and proteins, which take longer to digest. Spread fresh, buttery avocado or garlicky hummus on that chewy hunk of wholegrain bread. Slather peanut or almond butter on your morning cinnamon-raisin toast, and toss beans and olive oil with your wholegrain pasta.

Grains vary a lot in taste, texture, cooking time, and nutrient profiles, so don’t be afraid to switch them up. You might discover some new family favorites!

And finally, the obsessive plant nerd in me has to note that while the grains listed below are “grains” from a culinary perspective, they do not all fit the technical definition of a grain, which is the seed or fruit crop harvested from a type of grass. Buckwheat, for example, is related to rhubarb, and quinoa is a relative of chard. If it ever comes up in Trivial Pursuit, now you know.

When You Have Time: Slower-Cooking Grains

Brown Rice: Brown rice contains the bran, germ, and nutrient-rich aleurone layer of healthy fats that have been stripped from white rice. It’s a gluten-free, easily digestible grain rich in B vitamins, manganese, fiber, magnesium, and selenium. It’s often recommended for people with allergies and food intolerances. Brown rice comes in long, more tender grains, as well as short and satisfyingly chewy grains. You can find Basmati, Jasmine, and other varieties of rice to get different notes of flavor—try different lengths (short grain vs. long-grain) or varieties to find the rice you like best. Wash rice well and cook with 2 parts water to one part grain for approximately forty-five minutes.

Steel Cut Oats: No washing needed for your oats. Depending on your preference, you can cook them up into a creamy bowl or something a bit firmer. Because theis cut of oats tends to be less sticky, you might consider trying them in salads or side dishes, or save these for tossing in baked goods or pancakes, making granola, or a hot, hearty breakfast on a chilly morning. Oats are high in manganese, selenium, phosphorus, vitamin B1, and fiber, and they contain beta-glucan, a specific fiber believed to be particularly effective in combating cholesterol and heart disease. Steel cut oats take longer to cook than rolled oats, so plan on cooking 2 parts liquid to one part oats for about 30 minutes. Research is inconclusive, but you may wish to avoid frequent use of this grain (or other grains containing purines) if you have gout, kidney stones, or are on a gluten or wheat-free diet. Read more on oats at World’s Healthiest Foods.

Barley: You can find barley in pearled and hulled forms. Pearled barley, which has the bran removed, has about half the nutrients of hulled barley, and takes about twice as much time to cook as hulled barley (about 45-60 minutes vs. an hour and 40 minutes). Because of the nutrient and fiber boost from hulled barley, it’s worth the effort to seek it out and the extra time to cook it. After rinsing the grains, boil about 3.5 parts water to every 1 part barley. Once the water is boiling, add the barley, return to boiling, then reduce heat, cover, and simmer. Research is inconclusive, but you may wish to avoid frequent use of this grain if you are on a gluten or wheat-free diet. Read more on “gluten grains” at World’s Healthiest Foods.

The Need for Speed: Ready in 15-30 minutes

Millet: It’s one of the happiest-looking grains: full, round, and sunny yellow. Millet is mild in flavor, versatile, and high in magnesium and niacin for heart health and lower cholesterol. If you don’t like oats, breakfast millet dishes can be a great alternative. Millet is also a good source of phosphorus, gluten-free, and it’s touted as an easily digestible, alkaline food that may help the body rebalance if it is too acidic (which most bodies on a Standard American Diet are). It’s a grain generally considered a safe basis for the elimination diets used to identify allergies because so few people have problems with millet. You can cook it up firm for a side dish, toss it in breads and baked goods, or cook it with extra liquid (including milk, apples, and cinnamon) for a toasty winter breakfast. Rinse and swirl it first in a pot of water until the water looks clear, then drain and add 2-2.5 parts water per 1 part millet and cook for about 25 minutes. Avoid frequent use if you have thyroid problems.

Quinoa: Definitely nutty, green-tasting, and firm, it comes in a variety of colors, though your standard beige is most common. It’s a gluten-free, high-protein grain (a complete protein, in fact, containing all 9 essential amino acids) from South America that works very well as a side dish because of how well the texture stands up. Wash it very well before cooking, working the grains through your hand to “scrub” them as quinoa is often covered with bitter-tasting, naturally-occuring saponins meant to keep the birds and little furry guys from feasting on the seeds. Add twice as much water as quinoa to the pot and set it to boil. After it boils, reduce the heat to a simmer and cook for about 15 minutes. When the quinoa is done, the water will be gone, the quinoa will be tender, and the germ will loosen and make white curlicues like tails on the individual grains. Avoid frequent use if on an oxalate-restricted diet.

Amaranth: This teeny tiny grain is, like quinoa, a gluten-free complete protein with significant protein overall. Vegans should note that according to The Organic Cook’s Bible by Jeff Cox, the World Health Organization puts the quality of the protein in these two grains on par with milk proteins. It, like quinoa, is also rich in iron, zinc, and copper. Because it’s so small, I prefer to include it with other grains such as millet and quinoa rather than on its own. It needs a little more water: 2.5 parts water to 1 part grain for about 15 minutes. Avoid frequent use if on an oxalate-restricted diet.

Kasha/Buckwheat: Same grain, two names. Kasha is the toasted version of buckwheat, a grain with high calcium and lysine (an essential amino acid) content. Kasha, being toasted, has a deeper, stronger flavor. Untoasted buckwheat is gentler. You can use buckwheat as the basis for a hot side dish, a cold salad, or an oatmeal replacement dish for breakfast. Despite the name, it is not related to wheat and it is a safe option for those on wheat or gluten-free diets. After washing, cook 2 parts water to 1 part buckwheat for about 30 minutes.

Rolled Oats: No washing needed for your rolled oats. Depending on your preference, you can cook them up into a creamy bowl or something a bit firmer. Because they tend to be sticky, they aren’t ideal for making salads or side dishes—save these for tossing in baked goods or pancakes, making granola, or a hot, hearty breakfast on a chilly morning. Oats are high in manganese, selenium, phosphorus, vitamin B1, and fiber, and they contain beta-glucan, a specific fiber believed to be particularly effective in combating cholesterol and heart disease.Use about 2 parts liquid to one part oats and cook for about 15 minutes. Research is inconclusive, but you may wish to avoid frequent use of this grain if you have gout, kidney stones, or are on a gluten or wheat-free diet. Read more on oats at whfoods.com.