ZeroPoint Cheat Sheet: Brown Rice, Quinoa & Other Whole Grains

While “zero” usually means “nothing,” at WW, ZeroPoint™ foods are everything! If brown rice and quinoa are one of your ZeroPoint foods and you’ve got some questions, you’re in the right place.

Nope! While we highlight those, there are actually loads of other whole grains included in this ZeroPoint food category.

A grain is whole when it contains all three parts of its original kernel: the bran, the endosperm, and the germ. This is why whole grains are usually brown in color, can be a bit chewier, and take longer to cook than their refined counterparts.

And to clarify a “refined” grain: When one or more of the original kernel is stripped away, the grain has been refined. The process removes a lot of the grain’s protein and fiber, as well as minerals and B vitamins, in order to create a lighter flavor and prolong its shelf life.

Whole grains are high in fiber, which adds bulk to your diet. Fiber-rich foods can help meals feel more satisfying, which is why a higher fiber intake is associated with lower body weight.

Besides fiber, you’re also getting protein, vitamins, antioxidants, and minerals too. Plus research has found a correlation between the more whole grains a person eats and lowered risks of colorectal cancer, type 2 diabetes, and heart disease.

Not all whole grains are gluten-free. Here’s a breakdown of the most common that are included in this ZeroPoint food category.

Naturally gluten-free grains

• Brown rice

• Quinoa

• Buckwheat

• Millet

• Sorghum

• Amaranth

Grains with gluten

• Farro

• Barley

• Bulgur

• Wheat berries

• Whole-wheat couscous

If you have celiac disease or you’re strictly adhering to a gluten-free diet, it’s key to look for products that ensure there’s no cross contamination at some point during the production process. Check labels for the claim “gluten-free” or the Certified Gluten-Free seal on a product’s packaging.

Amp up the flavor—but not the PersonalPoints™—of your cooked grains by gently stirring in finely grated citrus zests or finely chopped fresh herbs (like parsley, cilantro, or chives) before serving.

Cook your grains in a mixture of water and broth for a more savory, well-seasoned finished product with little extra effort than if you used just water.

Whip up endless combos of flavorful and ultra-filling side dishes by tossing together whole grains and legumes (like peas, beans, or lentils), instead of serving the grains by themselves.

Not all whole grains are best prepared using the same method or cooking time.

Learning the different ways to cook plain, basic quinoa, farro, bulgur, hulled barley, and brown rice is a great starting point. And when all else fails, get an assist from a rice cooker for your brown rice, quinoa, or barley.

While there are some grains that cook up relatively quickly (whole-wheat couscous, quinoa, bulgur), some take a little longer, like farro, barley, or brown rice. Help out future you by cooking double (or even triple) the amount of grains you plan on serving that day. Cooked whole grains keep well in the fridge for one week and can be frozen for two months. Just be sure to let them cool, uncovered, before packing them up. If freezing them, pre-portion them into smaller containers so you can thaw just what you plan on eating. Reheat grains in the microwave to keep them from getting mushy.