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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