Post on 12-Jun-2015
Whole Grain Goodness
Cristin Stokes, RD, LNMUS WellnessSpring 2014
Amaranth, quinoa, and millet, oh my! If your
whole-grain food choices are limited to wheat bread and brown rice, this class is for you. Come discover some less common (but still delicious!) whole grains that are easy to cook and incorporate into meals, and learn about the benefits of whole grains. Taste samples included.
Objectives
Grain – Seed of a cereal plant cultivated for
food Common in the US food supply:
Wheat, Oats, Rice, Barley Typically found in grain products
Bread, pasta, tortillas, baked goods
Not so common Teff, Sorghum, Spelt See handout
What is a whole grain
Raw grains – Kernel, hull, and stalk
Groats – Hulls removed
Rolled – Steamed and rolled into flakes Old-fashioned Quick or instant
Flour - Ground
Processing
What is a whole grain?
Whole grain = 100% of the original kernel--
bran, endosperm, and germ-- present in the original proportions
Refined = Bran and/or germ removed via milling Finer texture & longer shelf life Fiber & vitamins/minerals removed as well
Enriched products
Processing
Read the ingredient list Look for the word “whole” in the first
ingredient whole or whole grain [name of grain], whole
wheat, brown rice, oats or oatmeal Not a whole grain: enriched flour, wheat germ,
bran Probably not a whole grain: wheat flour, 100%
wheat, seven-grain, multigrain, stoneground, multigrain, organic flour, semolina, durum wheat
Don’t rely on fiber content or color
Identifying whole grains
Identifying whole grains
Nutrients found in whole grains:
Fiber Protein B-vitamins
Thiamin, Niacin, Riboflavin, Folate Minerals
Iron, Magnesium, Selenium Antioxidants
Benefits of whole grains
Prevention of chronic disease
Strongest research evidence for reduced risk of: Type 2 Diabetes Heart disease Stroke Obesity/overweight
Growing research evidence for reduced risk of: Asthma Colorectal cancer Hypertension Periodontal disease
Benefits of whole grains
Recommended whole grain intake
• Make at least half your grains whole
Gluten = a protein found in wheat, rye, and barley that
is responsible for the elastic nature of dough
Celiac disease (CD): autoimmune disease that causes damage to the lining of the small intestine when gluten is consumed
Gluten intolerance: sensitivity to gluten, typically presenting with GI symptoms
Bottom line: No need to avoid gluten unless you have CD or are gluten intolerant
What about gluten?
Add whole grains to
Soups Stews Salads Baked goods
Try bringing a whole grain salad for lunch Batch cook on the weekend
Substitute whole grains in baked goods
Incorporating whole grains
Basic directions: Cook like rice. Combine grain
and liquid. Bring to a boil. Simmer until water is absorbed and grain is soft/chewy.
Store grains in airtight containers in a cool, dry pantry Intact grains: up to 6 months or a year in the
freezer Flours & meals: 1-3 months or 2-6 months in the
freezer Depends on fat content
Cooking whole grains
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Questions?