BREADS AND GRAINSBREADS AND GRAINS
Figuring your caloric needsFiguring your caloric needs
http://www.mypyramid.gov/mypyramid/http://www.mypyramid.gov/mypyramid/index.aspxindex.aspx
http://www.mypyramid.gov/downloads/http://www.mypyramid.gov/downloads/MyPyramid_Food_Intake_Patterns.pdfMyPyramid_Food_Intake_Patterns.pdf
Bread Group Serving sizesBread Group Serving sizes
1 slice bread1 slice bread 1 oz ready to eat cereal1 oz ready to eat cereal ½ English muffin or bagel½ English muffin or bagel ½ cup cooked pasta, rice, grits or cooked cereal½ cup cooked pasta, rice, grits or cooked cereal 1 tortilla, roll or muffin1 tortilla, roll or muffin
How much do you consider a serving?How much do you consider a serving?How many servings in one double decker sandwich?How many servings in one double decker sandwich?How many servings in one whole bagel?How many servings in one whole bagel?
Grains – NutritionGrains – Nutrition Around two-thirds of the calories in grains come from Around two-thirds of the calories in grains come from
complex carbohydratescomplex carbohydrates. . Current dietary recommendations say that 60 to 65 Current dietary recommendations say that 60 to 65 percent of daily calories should come from carbohydrates. That’s about 6 one ounce servings percent of daily calories should come from carbohydrates. That’s about 6 one ounce servings for a 2000 calorie intake.for a 2000 calorie intake.
Grains are also a rich source ofGrains are also a rich source of proteinprotein.. Yet, the body can't live on grains Yet, the body can't live on grains alone. Most are not complete proteins, since they are missing one or more of the essential alone. Most are not complete proteins, since they are missing one or more of the essential amino acids, usually lysine. amino acids, usually lysine.
Grains are great sources of: Grains are great sources of: fiber, zinc, iron, folic acid, fiber, zinc, iron, folic acid, minerals, and B-vitaminsminerals, and B-vitamins. Eating whole or multigrain breads and cereals . Eating whole or multigrain breads and cereals increases dietary fiber and has been associated with lowering “bad” LDL’s and raising increases dietary fiber and has been associated with lowering “bad” LDL’s and raising “good” HDL levels which affect cholesterol levels in the blood. High cholesterol has been “good” HDL levels which affect cholesterol levels in the blood. High cholesterol has been associated with coronary artery and other vascular diseases and stroke.associated with coronary artery and other vascular diseases and stroke.
Grains are naturally low in fat.Grains are naturally low in fat.
Parts of a Kernel of GrainParts of a Kernel of Grain
Bran- the outer Bran- the outer protective covering a protective covering a good source of vitamins good source of vitamins and fiberand fiber
Endosperm- largest part Endosperm- largest part of the kernel. Contains of the kernel. Contains starch and the proteinstarch and the protein
Germ- the reproductive Germ- the reproductive part of the plant. Rich part of the plant. Rich is vitamins, minerals, is vitamins, minerals, protein, and fatprotein, and fat
WHEATWHEATMost widely used grain in breadmaking – only grain that contains GLUTEN – a protein which gives bread its structure
Wheat is MILLED to produce flour and ENRICHED to replace lost vitamins and minerals
Types of flour:
100% wholewheat (whole grain)
White Flour – made by sifting out the bran and germ
Bread flour – high protein/gluten (hard wheat)
Cake flour – low protein/protein (soft wheat)
Self Raising flour – raising agent/salt added
Other wheat products: COUSCOUS, BULGAR, CRACKED WHEAT, DURUM SEMOLINA
Versatile crop used since Aztec/Inca and native American civilizations first cultivated it
Used in many forms: sweetcorn, dried corn, hominy or grits (soaked in lye to soften husk), polenta, cornstarch, cornmeal, masa harina (tortillas) and breakfast cereals
Processed to make HIGH FRUCTOSE CORN SYRUP which is added as a cheap sweetener to many packaged/processed foods
Also processed as one of U.S. largest cooking oil crop – corn oil
Like most cereals can be “puffed” by high heat, creating POPCORN
CORNCORN
Low in fiber, makes it the most easily digested grains
One of oldest cultivated grains
Has low gluten content making it bad choice for breadmaking but good for gluten intolerant diets
Also sold as pearl barley, used in soups and stews
Has tripled in production in last few years, added to many multigrain breads, cereals and energy bars
BARLEYBARLEY
“Oat Rush” on the 1980’s changed the face of this grain once used as horse feed
Oat production for food has tripled over last two decades
Scientists discovered that it had ability to lower LDL and raise HDL, therefore improving cholesterol levels – since then the US has added oats to the diet in many forms – cereals, oatmeal, oatbran, granola bars, muesli, cookies and multigrain breads
OATSOATS
Eaten by over a third of the world’s population as a staple food
Brown rice is any rice that has been hulled but not lost its bran
Polished rice has lost most of the nutrients but takes much less time to cook
Comes in following forms:
Brown Rice
Enriched white rice – long grain
Short grain or arborio rice (risotto)
Fragrant rice – basmati, jasmine
Wild rice – actually a native grass
Rice flour
RICERICE
Strong flavored, hardy grain grown in Eastern Europe and Scandinavia
Used to make rye bread, pumpernickel, sour dough breads and crispbreads
Tough kernel needs to be cracked, soaked and ground finely to be digestible
Low gluten content of rye produces dense loaves, usually blended with wheat flour
RYERYE
ErgotErgot
A fungus found on rye which can causeA fungus found on rye which can cause
convulsions and/or gangreneconvulsions and/or gangrene
Grows in large quantities in Eastern Europe
Used to make KASHA, a wholegrain breakfast cereal (often puffed)
Also used to make pancakes (called BLINI)
BUCKWHEATBUCKWHEAT
WILD RICEWILD RICE
Is not an actual rice but Is not an actual rice but a cultivated grass a cultivated grass bearing edible seedsbearing edible seeds
Native to Minnesota it is Native to Minnesota it is manually harvested manually harvested which makes true wild which makes true wild rice very expensiverice very expensive
AMARANTHAMARANTH
sacred grain of Aztecssacred grain of Aztecs
complete protein complete protein (contains all 10 EAA’s) (contains all 10 EAA’s)
QUINOAQUINOA
ancient grain of the Incasancient grain of the Incas
also complete proteinalso complete protein
used in salads and multi used in salads and multi grain bars and cereals grain bars and cereals
known as the known as the SUPERGRAINSUPERGRAIN
KAMUTKAMUT
Relative of wheat grown Relative of wheat grown in Egypt in ancient in Egypt in ancient timestimes
MILLETMILLET
Cooked and eaten like Cooked and eaten like ricerice
SPELTSPELT
Grown in Europe for Grown in Europe for over 9000 years over 9000 years
TEFFTEFF
Ancient grains of Greeks Ancient grains of Greeks and Ethiopians – known as and Ethiopians – known as “lovegrass”“lovegrass”
Thought to increase bravery Thought to increase bravery and strengthand strength
TRITICALETRITICALE
High protein man made High protein man made grain produced by cross grain produced by cross breeding wheat and ryebreeding wheat and rye
Did not go on the Did not go on the commercial market until commercial market until 19701970
It has not caught on It has not caught on with the general publicwith the general public
Top Related