What is a grain
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What Is a Grain?. A grain is a seed or a fruit of a cereal grass Grains are classified as complex carbohydrates Complex carbohydrates are chains of glucose, a simple sugar, linked together in long chains When you eat a complex carbohydrate, enzymes in your intestine break it down into glucose.

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What Is a Grain?

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What is a grain

What Is a Grain?

  • A grain is a seed or a fruit of a cereal grass

  • Grains are classified as complex carbohydrates

    • Complex carbohydrates are chains of glucose, a simple sugar, linked together in long chains

    • When you eat a complex carbohydrate, enzymes in your intestine break it down into glucose


Glucose fuels the brain

Glucose Fuels the Brain

  • The brain prefers to use glucose for energy

  • When levels of glucose in the blood fall, it can become difficult to concentrate

    • You may feel weak

    • You may feel nauseated

    • You may feel confused


Glucose fuels the brain1

Glucose Fuels the Brain

  • In rats, the more cognitive power required for a task, the more brain glucose is depleted

  • Elderly people who drank a glucose drink recalled almost twice as much from a narrative prose passage as those who drank one with saccharin


Fuel your brain

Fuel Your Brain

  • Any carbohydrate can supply the needed glucose for the brain, but foods high in fiber are the best choice because fiber has so many health benefits

  • Low-fat carbohydrates are the best foods for cognitive function

    • Fat can stall the energizing effects of glucose

  • Whole grains are a great source of low-fat carbohydrates that are also high in fiber


Today you will learn

Today You Will Learn…

  • The parts of a whole grain

  • What are refined grains?

  • Health benefits of whole grains

  • The truth to this statement: “I am trying to lose weight, so I want to watch my carbs.”

  • Examples of whole grains


Parts of a whole grain

Parts of a Whole Grain


What are the parts of a whole grain

What Are the Parts of a Whole Grain?

  • Bran

  • Germ

  • Endosperm


What is a grain

Bran

  • Outer layers of grain kernel

  • Contains:

    • Fiber

    • B Vitamins

    • Protein

    • Trace Minerals


Endosperm

Endosperm

  • Starchy portion of grain kernel

  • Contains:

    • Protein

    • Complex Carbohydrate

    • Iron

    • Some B Vitamins


What is a grain

Germ

  • Embryo of kernel

  • Contains:

    • Vitamin E

    • B Vitamins and Folate

    • Fiber

    • Iron, Magnesium, Chromium, Potassium, Manganese, Copper, Selenium

    • Phytochemical: Phytosterols


What are refined grains

What are refined grains?


What are refined grains1

What Are Refined Grains?

  • Refined grains are made from the endosperm

  • They have the germ and bran removed

  • Examples:

    • White flour

    • White rice


What is a refined grain

What Is a Refined Grain?

  • Removing the germ and bran also removes fiber, vitamins, minerals and phytochemicals

  • This is done by manufacturers to increase palatability and storage life


Did you know

Did you know?

  • Refined white flour has almost the same calorie density as granulated sugar?

=

1,666 calories per pound

1,755 calories per pound


Health benefits of whole grains

Health Benefits of Whole Grains


Whole grains have a health claim

Whole Grains Have a Health Claim!

“Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and some cancers.”– Food and Drug Administration-allowed health claim

  • Contains all portions of the grain kernel

  • Contains 51% whole-grain ingredient(s) or more by weight per reference amount customarily consumed

  • Meets the general requirements for a healthful food – low in fat, etc.


Whole grains the base of a healthy diet

Whole Grains: The Base of a Healthy Diet

  • Provide:

    • Carbohydrates – body’s main source of energy

    • Fiber

    • Vitamins, minerals and phytochemicals

  • Naturally low in fat and sodium


Whole grains benefit your health

Whole Grains Benefit Your Health

  • Fiber –

    • Decreases risk for:

      • Heart Disease

      • Diabetes

      • Cancer

    • Helps with:

      • Weight Control

      • Digestive Health

“Whole-grain cereals, fruits and vegetables are the preferred sources of dietary fiber.”– Diet, Nutrition and the Prevention of Chronic Diseases, World Health Organization Report, Geneva 2003


More health benefits of whole grains

More Health Benefits of Whole Grains

  • Lower Calorie Density:

    • Makes you feel full

    • Decreases hunger

    • Reduces calories

    • Aids weight loss

“Energy-dense and micronutrient-poor foods tend to be processed foods that are high in fat and/or sugars. Low

energy-dense foods, such as fruit, legumes, vegetables and whole grain cereals, are high in dietary fiber and water.” – WHO Report


How many whole grains per day

How Many Whole Grains per Day?

  • Dietary Guidelines for Americans call for at least half of your grain servings to come from whole grains

“Consuming at least 3 ounce-equivalents of whole grains per day can reduce the risk of coronary heart disease, may help with weight maintenance, and may lower risk for other chronic diseases..”

– 2005 Dietary Guidelines for Americans


What is a grain

“Only 8 percent met the recommendation to eat at least three servings of whole grains per day.”

Source: Linda E. Cleveland et al,, “Dietary Intake of Whole Grains,” Journal of the American College of Nutrition, vol. 19, no. 3, 331S-338S (2000)


I am trying to lose weight so i want to watch my carbs

“I am trying to lose weight, so I want to watch my carbs.”

“Whether your body weight goes up or down depends on energy balance and not the ratio of fat to carbohydrate to protein in the diet. If you eat excess calories, your body will store some of the fat you eat as body fat.”

– May 2004 Communicating Food for Health Newsletter


Is this true

Is This True?

  • Many popular diet books claim that carbohydrates are fattening.


But success from the national weight control registry says

But…Success from the National Weight Control Registry Says…

  • Thousands who maintain a weight loss of 30 pounds or more for at least a year

    • Eat a diet that is low in fat and high in carbohydrate

    • AND they have high levels of physical activity1

1 Klem ML, Wing RR, McGuire MT, Seagle HM, Hill JO. “A descriptive study of individuals successful at long-term maintenance of substantial weight loss.” Am J Clin Nutr. 1997;66: 239-46


Low carbs do not work long term

Low Carbs Do Not Work Long Term

  • Less than 1% of the participants in the NWCR have used a low-carb diet.1

  • With Dr. Atkins’ book, Dr. Atkins’ New Diet Revolution (1992, 1999) selling more than 10 million copies worldwide, you would think this number would be much higher.2

1 Klem ML, Wing RR, McGuire MT, Seagle HM, Hill JO. “A descriptive study of individuals successful at long-term maintenance of substantial weigh loss.” Am J Clin Nutr. 1997;66: 239-46

2 http://www.atkins.com/Archive/2002/1/2-360515.html


Low carbs equal higher body fat

Low Carbs Equal Higher Body Fat

  • An examination of popular diets found:

    • The Body Mass Indexes (BMI) were significantly lower for men and women on a high-carbohydrate diet

    • The highest BMIs were noted for those on a low-carbohydrate diet.1

1 Kennedy ET, Bowman SA, Spence JT, et al. ”Popular diets: correlation to health, nutrition, and obesity.” J Am Diet Assoc. 2001;101:411-20


Let s eat

Let’s Eat!


How to find whole grains

How to Find Whole Grains

  • Look at the ingredient list

  • Ingredients are listed by weight

  • Foods with whole grains listed first are a good source of whole grains


How to find whole grains1

How to Find Whole Grains

  • Look for the FDA-allowed health claim

  • Foods with this claim must meet certain criteria


What is a grain

grams


Examples of whole grains

Amaranth

Barley

Brown rice

Buckwheat

Bulgur

Corn

Kamut

Millet

Oatmeal

Quinoa

Spelt

Teff

Triticale

Whole-grain pasta

Whole wheat

Whole-wheat couscous

Wild rice

Examples of Whole Grains

“Look at all the new foods you get to try!”


Easy ways to enjoy whole grains

Easy Ways to Enjoy Whole Grains


Barley

Barley

  • Quick-cooking barley, pictured on top, is easy to use in soups

  • Cook barley in a rice cooker and serve it like rice pilaf

  • Purchase vegetable barley soup


Brown rice

Brown Rice

  • Buy brown rice instead of white rice – it comes in some tasty varieties

  • Use a rice cooker so you don’t have to worry about cooking time

  • The basmati and jasmine rice smell like toasted nuts and have a nice flavor


Bulgur

Bulgur

  • Very easy to cook – add boiling water and allow to stand for 30 minutes

  • Used to make tabouleh salad – the recipe is on the back of the package

  • Found in most grocery stores


Buckwheat

Buckwheat

  • Use buckwheat flour to make pancakes or muffins

  • Substitute up to 25% (1/4 cup per 1 cup)


What is a grain

Corn

  • Corn is a whole grain

  • Look for these common products:

    • on the cob

    • from the can

    • frozen

    • popcorn

    • Whole-grain cornmeal (yellow or blue)


Couscous

Couscous

  • Whole-wheat couscous is very mild in flavor, easy to cook and fun to eat

  • Follow package directions

  • Cooks quickly – use like rice


Millet

Millet

  • Use millet in baking – it can top muffins and breads for a nice crunch

  • Purchase breads made with ground millet seed

“Most people use millet as bird food.”


What is a grain

Oats

  • Eat oatmeal for breakfast with fresh fruit, nuts, raisins and spices.

  • Grind and add to pancake mixes, muffin mixes and most baking mixes for up to 25% of the all purpose flour.


Quinoa

Quinoa

  • Use as a side dish like rice pilaf

  • Find in most stores

  • Follow package directions or cook in rice cooker just like rice – 2 parts water to 1 part quinoa


What is a grain

Teff

  • Purchase teff flour for a neat addition to your baking pantry

  • Substitute part of the flour (up to 20%) with teff

  • Great for muffins and pancakes


Whole wheat pasta

Whole-Wheat Pasta

  • Becoming more popular in grocery stores

  • Comes in different shapes and grains

  • Use it like regular pasta in main dishes, side dishes, salads and soups


Whole wheat pastry flour

Whole-Wheat Pastry Flour

  • For light, delicate baked goods such as tart shells and pastries

  • Use as you would all-purpose flour


White whole wheat flour

White Whole-Wheat Flour

  • Mild flavor

  • Easy to use

  • Find in health food stores or online at amazon.com or kingarthur.com

  • Can replace 100% of the all-purpose flour with this product

  • Look what we made on the next slide!


What is a grain

Quiz

  • What are refined grains?

  • List the parts of a whole grain. (Hint: There are three.)

  • Name one health benefit of whole grains.

  • True or false? Most members of the National Weight Control Registry were successful with long-term weight loss because they followed a low-carb diet.

  • BONUS: List 2 ways you can substitute whole grains for the refined grains in your diet.


What is a grain

“Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.”– William James (1842-1910)


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