whole grain goodness

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

What is a whole grain?

Whole grain = 100% of the original kernel-- bran, endosperm, and germ-- present in the original proportions

Common whole grains/grain products:

Whole wheat bread, crackers, tortillas, pasta Whole grain cereal Brown rice Oatmeal/granola Corn

What is a whole grain?

Not-so-common whole grains:

Millet Teff Sorghum Kamut Quinoa Wild rice Amaranth Barley Bulgur

What is a whole grain?

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

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

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?

Recommended whole grain intake

• Make at least half your grains whole

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

Questions?

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