Whole Grains Go For Whole Grains! - Harvard School of Public Health
Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice....
Transcript of Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice....
![Page 1: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/1.jpg)
Grains
![Page 2: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/2.jpg)
Why are grains an important part of
healthful eating?
• They are an excellent sources
of complex carbohydrates and
fiber
• Combined with animal protein or
legumes they provide high-
quality protein
• They do NOT contain saturated
fat or cholesterol
![Page 3: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/3.jpg)
What are grains?
Grains are seeds and
fruits of cereal grasses
![Page 4: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/4.jpg)
• Endosperm--Provides energy, mostly
carbohydrate
• Bran—protects the seed provides B-
vitamins and trace minerals, mostly fiber
• Germ—Nourishment for the seed,
contains antioxidants, vitamin E and B-
vitamins, vegetable oil
![Page 5: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/5.jpg)
Processing Grains
• Bran and germ are removed
• Only the carbohydrate and
protein found in the endosperm remain
![Page 6: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/6.jpg)
It’s the Law!
Federal law requires that processed grains be ENRICHED or have nutrients added back after processing
![Page 7: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/7.jpg)
Buying Grain Foods
• Make at least half of your grain products whole grain each day
• Eat a variety of whole grains such as barley, brown rice, oats, and wild rice.
• Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta.
• Look at the ingredient list rather than the color of a food to select whole grain foods. For example, brown bread may simply be white bread colored with molasses.
• Buy bread and cereals made from whole grains. The first ingredient listed should be whole wheat, whole oats, whole rye, whole grain corn, brown rice, wild rice, barley, bulgur, or oats.
• Choose whole wheat, multi-grain or pumpernickel varieties of bread, bagels, pita bread and tortillas.
![Page 8: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/8.jpg)
Cereal
– Watch for cooking or ready-to-eat types
– Watch for whole grain products
– Heavily enriched or cereals with fruit and
nuts added can be costly
– Eat a wide variety of cereals
![Page 9: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/9.jpg)
Rice
– Comes in the following forms:
• Brown
• Enriched
• White
• Pre-cooked (instant)
• Converted (partially cooked before the
bran is removed to retain nutrients)
![Page 10: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/10.jpg)
Pasta
• An excellent source of carbohydrates
• Comes in many shapes and sizes
• Some types of pasta have eggs added for
tenderness and to add nutritional value
![Page 11: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/11.jpg)
Flour
• The most common types of flour is All-
purpose.
• Other types include:
– Cake-with a lighter texture
– Self-rising-with leavening agents added
– Whole-grain-with the entire kernel ground
• Do NOT substitute one type of flour for another.
It will result in a poor product
![Page 12: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/12.jpg)
Cooking Rice or Pasta
• When you cook rice or pasta the starch
absorbs water and becomes soft, and
increases in size
• Pasta usually doubles in size
• Rice usually triples in size
• Always choose a pan that allows for this
expansion plus room for the water to boil
![Page 13: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/13.jpg)
Cooking Continued…
• Rice should absorb the cooking water
• Pasta needs to be drained
• Rice should be tender when done
• Pasta should be “al dente” or firm to the bite
• Do not rinse pasta. It will cause you to lose
nutrients.
![Page 14: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/14.jpg)
Storing Grains
• Store in a cool, dry place
• Keep packages sealed tightly to retain
freshness and to keep mold and insects out
• Store bread at room temperature. Store in
refrigerator only in hot, humid weather
![Page 15: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/15.jpg)
Quick Breads
• Muffins
• Biscuits
![Page 16: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/16.jpg)
Muffin Method Mixing Procedure
• 1. Sift together the dry ingredients.
• 2. Combine all liquid ingredients, including melted fat or oil.
• 3. Add the liquid to the dry ingredients and mix just until all the flour is moistened. The batter will look lumpy. Do not over-mix.
• 4. Pan and bake immediately. The dry and liquid mixtures may be prepared in advance. But once the mixtures are combined, the batter should be baked without delay, or loss of volume may result.
![Page 17: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/17.jpg)
The Biscuit Method
1.Combine the dry ingredients.
2. Combine the liquid ingredients and the egg(s). 3. Cut the fat into the flour mixture until the mixture has a coarse texture. 4. Combine the wet and dry ingredients. Be careful not to over-mix. Once a ball of dough forms, it can be kneaded briefly.
Cutting the fat into the flour will cause layers to form through the dough. These layers are what makes a biscuit flaky. Again, be aware that over-handling the dough will result in biscuits that are less tender and flaky than they should be.
The biscuit method is used to prepare biscuits and dumplings.
![Page 18: Grains€¦ · • Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. • Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. • Look](https://reader033.fdocuments.us/reader033/viewer/2022053006/5f0995eb7e708231d4278967/html5/thumbnails/18.jpg)