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: [email protected]
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