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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:
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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.
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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.