In 2019, there are more options for grains that we could have ever imagined. Say goodbye to plain old rice. You now have a plethora of hearty and healthy grains to choose from. But how do you know which grain to choose, when every healthy restaurant offers just about everyone.

It’s important to eat grains in their natural, whole state. That way, you’re getting the full benefit of the food without all the added processed stuff. The most popular grain choices are corn, white rice, and wheat. However, those are also some of the most unhealthy options. Harvesting these specific grains requires a lot of resources, thus making them the least environmentally friendly options, too.

The healthy grain options- quinoa, buckwheat, millet, and brown rice- are also naturally gluten-free. Although avoiding gluten entirely if you don’t have an intolerance to it isn’t recommended, choosing gluten-free options here and it is good for your immune system. Quinoa is also really high in protein, making it the perfect choice for those who eat a plant-based diet or anyone who wants to get extra protein in.

Bottom line- choose grains that come in their natural form. So next time you’re confused which grain to select at your local Sweetgreen, remember that. Brown rice and quinoa are always your best bets.