Title: WHOLE GRAIN
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2What 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
3Glucose 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
4Glucose 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
5Fuel 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
6Today 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
7Parts of a Whole Grain
8What Are the Parts of a Whole Grain?
- Bran
- Germ
- Endosperm
9Bran
- Outer layers of grain kernel
- Contains
- Fiber
- B Vitamins
- Protein
- Trace Minerals
10Endosperm
- Starchy portion of grain kernel
- Contains
- Protein
- Complex Carbohydrate
- Iron
- Some B Vitamins
11Germ
- Embryo of kernel
- Contains
- Vitamin E
- B Vitamins and Folate
- Fiber
- Iron, Magnesium, Chromium, Potassium, Manganese,
Copper, Selenium - Phytochemical Phytosterols
12What are refined grains?
13What Are Refined Grains?
- Refined grains are made from the endosperm
- They have the germ and bran removed
- Examples
- White flour
- White rice
14What 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
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17Did you know?
- Refined white flour has almost the same calorie
density as granulated sugar?
1,755 calories per pound
1,666 calories per pound
18Health Benefits of Whole Grains
19Whole 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.
20Whole Grains The Base of a Healthy Diet
- Provide
- Carbohydrates bodys main source of energy
- Fiber
- Vitamins, minerals and phytochemicals
- Naturally low in fat and sodium
21Whole 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
22More 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
23How 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
24Only 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)
25I 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
26Is This True?
- Many popular diet books claim that carbohydrates
are fattening.
27ButSuccess 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.
199766 239-46
28Low 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. 199766
239-46 2 http//www.atkins.com/Archive/2002/1/2-36
0515.html
29Low 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.
2001101411-20
30Lets Eat!
31How 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
32How to Find Whole Grains
- Look for the FDA-allowed health claim
- Foods with this claim must meet certain criteria
33grams
34Examples 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
Look at all the new foods you get to try!
35Easy Ways to Enjoy Whole Grains
36Barley
- 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
37Brown Rice
- Buy brown rice instead of white rice it comes
in some tasty varieties - Use a rice cooker so you dont have to worry
about cooking time - The basmati and jasmine rice smell like toasted
nuts and have a nice flavor
38Bulgur
- 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
39Buckwheat
- Use buckwheat flour to make pancakes or muffins
- Substitute up to 25 (1/4 cup per 1 cup)
40Corn
- Corn is a whole grain
- Look for these common products
- on the cob
- from the can
- frozen
- popcorn
- Whole-grain cornmeal (yellow or blue)
41Couscous
- Whole-wheat couscous is very mild in flavor, easy
to cook and fun to eat - Follow package directions
- Cooks quickly use like rice
42Millet
- 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.
43Oats
- 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.
44Quinoa
- 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
45Teff
- 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
46Whole-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
47Whole-Wheat Pastry Flour
- For light, delicate baked goods such as tart
shells and pastries - Use as you would all-purpose flour
48White 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!
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50Quiz
- 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.
51Human beings, by changing the inner attitudes of
their minds, can change the outer aspects of
their lives. William James (1842-1910)