The Whole Story: Using Ancient Grains Patty Case, M.S., R.D. Oregon State University Extension Service Klamath County November 4, 2008
Recognize the health benefits of whole grains Learn how to identify a true whole grain Learn how to prepare and store whole grains Incorporate more whole grains into diet Session Objectives
Americans eat about 10 grains a day. Only one is a true WHOLE grain. Do You Eat Enough Whole Grains?
Protects seed; provides fiber, B-vitamins & trace minerals Starchy part, provides calories; main component of refined grains Nourishment for seed; provides antioxidants, vitamins E and B Image Courtesy Bob's Red Mill
Cereal grains that consist of intact, ground, cracked or flaked fruit of the grains whose principal components the starchy endosperm, germ and bran are present in the same relative proportions as they exist in the intact grain. FDA, 2006 Whole Grain Definition
Lowers risk of cardiovascular disease Improves glucose response, increases insulin sensitivity, reduced risk of Type 2 diabetes Lowers risk of certain cancers Improves weight management Health Benefits of Whole Grains Not just about fiber. The whole is greater than the sum of it s parts. General Mills Antioxidant activity in whole grains is comparable to fruits & vegetables JADA, 2005, 105(12)
Minimal processing (no additives or sodium) Reasonable cost Variety of textures and flavors Other Benefits Many people like the earthy taste of whole grains and prefer it to refined grains.
Total grains per day=5 oz for 2000 calories Make half your grains whole At least 3, 1 oz. servings whole grain per/d 1 ounce equals: 1 slice bread ½ bagel ½ cup rice ½ cup oatmeal 3 cups popcorn How Much Whole Grains?
Grain Properties Wheat Gluten Amaranth Can be popped, cooks quick, high protein NO NO Barley Usually not whole grain NO LOW Buckwheat Often called Kasha when roasted NO NO Bulgur From wheat; pre-cooked so cooks quick YES YES Corn Grits, hominy, cornmeal; look for whole NO NO Couscous From wheat; cooks quick; choose whole YES YES Farro Original grain, use in soups NO YES Kamut Use in breads, cakes NO LOW Millet Use in soups, casseroles NO NO Oats Rolled, crushed, steel cut, flour NO YES Quinoa Good protein, cooks quick NO NO Rice Many varieties, choose brown or wild NO NO Rye Used in bread flour NO LOW Spelt Use like barley in soups or in baking YES LOW Teff Add to soups, breads or as flour NO NO Triticale Hybrid wheat & rye YES YES Wheat Bulgur, couscous, flour, berries & germ YES YES
Start by rinsing, toast grain (optional), bring to boil then simmer until liquid is absorbed. Times vary 5 minutes to 2 hours, usually longer for whole grains Rule of thumb: 1 cup uncooked grain yields about 3 cups cooked, except wild rice which yields 4 cups Re-think your spices and sauces as grain flavor can overwhelm other ingredients Cooking Notes
Store in airtight container in cool, dry place out of direct sunlight. If stored properly the whole grain can be kept for years. Once ground, use quickly or store in freezer/fridge to protect from becoming rancid. Storage Notes
Nutrition Facts label: check for fiber Ingredient list: look for whole grain first FDA Health Claim: Diets rich in whole grain foods Other labels or stamps on packages 100% whole grain Whole Grain Council How to Identify Whole Grains
Image courtesy Old ways and the Whole Grains Council, wholegrainscouncil.org Look for Other Clues on Packages
The whole is greater than it s parts Replace processed grains with whole Read labels for whole grain, not all ancient grains are whole Use grains in cereals, pilafs, salads, soups, stews and in baking Conclusion Experiment with all the flavors and textures of whole grains. Find one or two to add to your grain repertoire.
Bell Institute of Health & Nutrition, General Mills http://www.bellinstitute.com/bihn/index.aspx?ca t_1=83 Whole Grain Council www.wholegrainscouncil.org Bob s Red Mill, Milwaukie, Oregon Phone 800-349-2173 www.bobsredmill.com Basin Co-op Phone: 541-884-7071 E-mail: basincoop@yahoo.com Resources