Best Choices

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Published 2018

Color is a key to optimal choices. Starchy vegetables with the deepest color—orange, yellow, or purple—have the greatest antioxidant and phytochemical content. For grains, red or black quinoa and rice are higher in these protective components than beige quinoa or brown rice.
The less processed the better. Leave the skin on starchy vegetables to increase their nutrition and fiber content. Use intact whole grains (not grains that have been shredded, flaked, or ground into flour). Many products labeled “whole grain” contain added fat, sugar, salt, flavors, colors, and preservatives; read labels carefully. The whole-grain hierarchy is a good guide. Eat as high up on the hierarchy as possible.
Include a variety of grains, as each one has its own strengths. Among the true grains, Kamut, oats, spelt, and wheat are the richest in protein. Barley has the lowest glycemic index, and oats have the highest soluble fiber content. The pseudograins, quinoa and buckwheat, are more concentrated in protein and trace minerals than many true grains. Each starchy vegetable has its unique advantages. Sweet potatoes are highest in carotenoids and trace minerals; winter squash provides more folate.

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