Download GRAINS

BREADS AND GRAINS
Figuring your caloric needs
http://www.mypyramid.gov/mypyramid/index.as
px
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http://www.mypyramid.gov/downloads/MyPyramid_
Food_Intake_Patterns.pdf
Bread Group Serving sizes
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1 slice bread
1 oz ready to eat cereal
½ English muffin or bagel
½ cup cooked pasta, rice, grits or cooked cereal
1 tortilla, roll or muffin
How much do you consider a serving?
How many servings in one double decker sandwich?
How many servings in one whole bagel?
Grains – Nutrition
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Around two-thirds of the calories in grains come from
complex carbohydrates. Current dietary recommendations say that 60 to 65
percent of daily calories should come from carbohydrates. That’s about 6 one ounce servings
for a 2000 calorie intake.
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Grains are also a rich source of protein. Yet, the body can't live on grains
alone. Most are not complete proteins, since they are missing one or more of the essential
amino acids, usually lysine.
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Grains are great sources of: fiber, zinc, iron, folic acid,
minerals, and B-vitamins. Eating whole or multigrain breads and cereals
increases dietary fiber and has been associated with lowering “bad” LDL’s and raising
“good” HDL levels which affect cholesterol levels in the blood. High cholesterol has been
associated with coronary artery and other vascular diseases and stroke.
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Grains are naturally low in fat.
Parts of a Kernel of Grain
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Bran- the outer
protective covering a
good source of vitamins
and fiber
Endosperm- largest part
of the kernel. Contains
starch and the protein
Germ- the reproductive
part of the plant. Rich
is vitamins, minerals,
protein, and fat
WHEAT
Most widely used grain in breadmaking – only
grain that contains GLUTEN – a protein which
gives bread its structure
Wheat is MILLED to produce flour and
ENRICHED to replace lost vitamins and minerals
Types of flour:
100% wholewheat (whole grain)
White Flour – made by sifting out the bran and
germ
Bread flour – high protein/gluten (hard wheat)
Cake flour – low protein/protein (soft wheat)
Self Raising flour – raising agent/salt added
Other wheat products: COUSCOUS, BULGAR,
CRACKED WHEAT, DURUM SEMOLINA
CORN
Versatile crop used since Aztec/Inca and
native American civilizations first cultivated it
Used in many forms: sweetcorn, dried corn,
hominy or grits (soaked in lye to soften husk),
polenta, cornstarch, cornmeal, masa harina
(tortillas) and breakfast cereals
Processed to make HIGH FRUCTOSE CORN
SYRUP which is added as a cheap sweetener
to many packaged/processed foods
Also processed as one of U.S. largest cooking
oil crop – corn oil
Like most cereals can be “puffed” by high
heat, creating POPCORN
BARLEY
Low in fiber, makes it the most easily
digested grains
One of oldest cultivated grains
Has low gluten content making it bad
choice for breadmaking but good for
gluten intolerant diets
Also sold as pearl barley, used in soups
and stews
Has tripled in production in last few
years, added to many multigrain breads,
cereals and energy bars
OATS
“Oat Rush” on the 1980’s changed the
face of this grain once used as horse
feed
Oat production for food has tripled over
last two decades
Scientists discovered that it had ability
to lower LDL and raise HDL, therefore
improving cholesterol levels – since
then the US has added oats to the diet
in many forms – cereals, oatmeal,
oatbran, granola bars, muesli, cookies
and multigrain breads
RICE
Eaten by over a third of the world’s
population as a staple food
Brown rice is any rice that has been hulled
but not lost its bran
Polished rice has lost most of the nutrients
but takes much less time to cook
Comes in following forms:
Brown Rice
Enriched white rice – long grain
Short grain or arborio rice (risotto)
Fragrant rice – basmati, jasmine
Wild rice – actually a native grass
Rice flour
RYE
Strong flavored, hardy grain grown in
Eastern Europe and Scandinavia
Used to make rye bread,
pumpernickel, sour dough breads
and crispbreads
Tough kernel needs to be cracked,
soaked and ground finely to be
digestible
Low gluten content of rye produces
dense loaves, usually blended with
wheat flour
Ergot
A fungus found on rye which can cause
convulsions and/or gangrene
BUCKWHEAT
Grows in large quantities in Eastern
Europe
Used to make KASHA, a wholegrain
breakfast cereal (often puffed)
Also used to make pancakes (called
BLINI)
WILD RICE
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Is not an actual rice but
a cultivated grass
bearing edible seeds
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Native to Minnesota it is
manually harvested
which makes true wild
rice very expensive
AMARANTH
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sacred grain of Aztecs
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complete protein
(contains all 10 EAA’s)
QUINOA
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ancient grain of the Incas
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also complete protein
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used in salads and multi
grain bars and cereals
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known as the
SUPERGRAIN
KAMUT
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Relative of wheat grown
in Egypt in ancient
times
MILLET
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Cooked and eaten like
rice
SPELT
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Grown in Europe for
over 9000 years
TEFF
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Ancient grains of Greeks
and Ethiopians – known as
“lovegrass”
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Thought to increase bravery
and strength
TRITICALE
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High protein man made
grain produced by cross
breeding wheat and rye
Did not go on the
commercial market until
1970
It has not caught on
with the general public