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WHOLE GRAIN

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* Most grocery stores offer whole-grain blend pastas these are a good start to get used to eating whole-grain pasta. * Whole-wheat pastry flour can be used in any ... – PowerPoint PPT presentation

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Title: WHOLE GRAIN


1
(No Transcript)
2
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

3
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

4
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

5
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

6
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

7
Parts of a Whole Grain
8
What Are the Parts of a Whole Grain?
  1. Bran
  2. Germ
  3. Endosperm

9
Bran
  • Outer layers of grain kernel
  • Contains
  • Fiber
  • B Vitamins
  • Protein
  • Trace Minerals

10
Endosperm
  • Starchy portion of grain kernel
  • Contains
  • Protein
  • Complex Carbohydrate
  • Iron
  • Some B Vitamins

11
Germ
  • Embryo of kernel
  • Contains
  • Vitamin E
  • B Vitamins and Folate
  • Fiber
  • Iron, Magnesium, Chromium, Potassium, Manganese,
    Copper, Selenium
  • Phytochemical Phytosterols

12
What are refined grains?
13
What Are Refined Grains?
  • Refined grains are made from the endosperm
  • They have the germ and bran removed
  • Examples
  • White flour
  • White rice

14
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

15
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17
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
18
Health Benefits of Whole Grains
19
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.

20
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

21
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
22
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
23
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
24
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)
25
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
26
Is This True?
  • Many popular diet books claim that carbohydrates
    are fattening.

27
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
28
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
29
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
30
Lets Eat!
31
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

32
How to Find Whole Grains
  • Look for the FDA-allowed health claim
  • Foods with this claim must meet certain criteria

33
grams
34
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!
35
Easy Ways to Enjoy Whole Grains
36
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

37
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

38
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

39
Buckwheat
  • Use buckwheat flour to make pancakes or muffins
  • Substitute up to 25 (1/4 cup per 1 cup)

40
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)

41
Couscous
  • Whole-wheat couscous is very mild in flavor, easy
    to cook and fun to eat
  • Follow package directions
  • Cooks quickly use like rice

42
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.
43
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.

44
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

45
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

46
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

47
Whole-Wheat Pastry Flour
  • For light, delicate baked goods such as tart
    shells and pastries
  • Use as you would all-purpose flour

48
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!

49
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50
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.

51
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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