Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Tips and Techniques Fresh Plate Preparing Grains Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat and have been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems. The healthiest kinds of grains are whole grains. The Dietary Guidelines for Americans recommends that whole grains make up at least half of all the grains eaten. GRAIN SIZES Grains come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds. Whole grains. These are unrefined grains that haven't had their bran and germ removed by milling. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium than refined grains. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread. Refined grains. Refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and extend their shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread and degermed cornflower. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too. Enriched grains. Enriched grains are refined. Enriched means that some of the nutrients lost during processing, such as B-vitamins, are added back. However, natural fiber lost in processing is not added back. Fortifying means adding in nutrients that don't occur naturally in the food. Most refined grains are enriched, and many are fortified with other vitamins and minerals, such as folic acid and iron. Whole grains may or may not be fortified. It's not always easy to tell what kind of grains a product has, especially bread. For instance, a brown bread isn't necessarily whole wheat — the color may come from added coloring or molassas. Check the product label or the Nutrition Facts panel to help determine if it is a refined or whole grain. Look for the word "whole" on the package, and make sure whole grains appear among the first items in the ingredient list. I NSTITUTE of AGRICULTURE IS WHITE WHOLE-WHEAT BREAD A WHOLE-GRAIN? Yes, white whole-wheat bread is made with whole grains, just as is regular whole-wheat bread. White whole-wheat bread also is nutritionally similar to that of regular wholewheat bread. People who prefer taste and texture of white bread, but want the nutritional benefits of whole wheat, should choose white whole-wheat bread. Check carefully the ingredients panel on the label for the words, whole-wheat. Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Check the ingredients label to be sure. GLUTEN Gluten, a protein component of grains, causes adverse reactions in some people. Note: Celiac disease, a condition in which the body views gluten as an “invader” and fights it with its immune system. This condition is becoming more common. It is unknown why this condition has increased. Celiac disease is typically diagnosed by removing a tiny portion of intestine and looking at it under the microscope. However certain blood tests have been able to diagnose the condition. Some people are gluten-intolerant. They have not been diagnosed with Celiac disease but gluten causes them to experience gastrointestinal problems. They should avoid foods that contain gluten. Avoid all food and drinks containing: ●● ●● ●● ●● Barley (malt, malt flavoring and malt vinegar are usually made from barley) Rye Triticale (a cross between wheat and rye) Wheat *Teff is a minuscule beige or brown seed originally from Ethiopia. Available as a whole grain or flour. Teff flour is the principle ingredient in the Ethiopian pancake called injera. Flavor is reminiscent of chocolate. fcs.tennessee.edu GLUTEN - FREE Many healthy and delicious foods are naturally gluten-free: ●● Beans, seeds, nuts in their natural, unprocessed form ●● Fresh eggs ●● Fresh meats, fish and poultry (not breaded, batter-coated or marinated) ●● Fruits and vegetables ●● Most dairy products Many grains and starches can be part of a gluten-free diet. It is important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. ●● ●● ●● ●● ●● ●● ●● ●● ●● ●● ●● ●● ●● ●● Amaranth Arrowroot Buckwheat Corn and cornmeal Flax Gluten-free flours (rice, soy, corn, potato, bean) Hominy (corn) Millet Quinoa Rice Sorghum Soy Tapioca Teff* Developed by: Betty Greer, PhD, RD, Professor/Nutrition Specialist In cooperation with Tennessee State University Cooperative Extension.