WHOLE 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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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

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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

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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

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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

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Parts of a Whole Grain
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What Are the Parts of a Whole Grain?

1. Bran
2. Germ
3. Endosperm

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Bran

• Outer layers of grain kernel
• Contains
• Fiber
• B Vitamins
• Protein
• Trace Minerals

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Endosperm

• Starchy portion of grain kernel
• Contains
• Protein
• Complex Carbohydrate
• Iron
• Some B Vitamins

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Germ

• Embryo of kernel
• Contains
• Vitamin E
• B Vitamins and Folate
• Fiber
• Iron, Magnesium, Chromium, Potassium, Manganese,
  Copper, Selenium
• Phytochemical Phytosterols

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What are refined grains?
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What Are Refined Grains?

• Refined grains are made from the endosperm
• They have the germ and bran removed
• Examples
• White flour
• White rice

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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

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Did you know?

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

1,755 calories per pound
1,666 calories per pound
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Health Benefits of Whole Grains
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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.

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Whole 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

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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
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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
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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
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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)
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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
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Is This True?

• Many popular diet books claim that carbohydrates
  are fattening.

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ButSuccess 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
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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. 199766
239-46 2 http//www.atkins.com/Archive/2002/1/2-36
0515.html
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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.
2001101411-20
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Lets Eat!
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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

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How to Find Whole Grains

• Look for the FDA-allowed health claim
• Foods with this claim must meet certain criteria

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grams
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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

Look at all the new foods you get to try!
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Easy Ways to Enjoy Whole Grains
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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

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Brown 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

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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

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Buckwheat

• Use buckwheat flour to make pancakes or muffins
• Substitute up to 25 (1/4 cup per 1 cup)

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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)

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Couscous

• Whole-wheat couscous is very mild in flavor, easy
  to cook and fun to eat
• Follow package directions
• Cooks quickly use like rice

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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.
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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.

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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

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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

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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

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Whole-Wheat Pastry Flour

• For light, delicate baked goods such as tart
  shells and pastries
• Use as you would all-purpose flour

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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!

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Quiz

1. What are refined grains?
2. List the parts of a whole grain. (Hint There are
   three.)
3. Name one health benefit of whole grains.
4. 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.
5. BONUS List 2 ways you can substitute whole
   grains for the refined grains in your diet.

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