Nazia Sadat RD, LDN, MS, MPH Seminar 4 Whole Grains

What are Whole Grains? Following is the official definition of whole grains, approved and endorsed by the Whole Grains Council in May 2004: Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed. The bran, germ, and endosperm are consumed (Source: )

Different Types of Whole Grains Grains are divided into 2 subgroups: Whole grains contain the entire grain kernel (bran, germ, and endosperm) whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. white flour, degermed cornmeal, white bread, white rice Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Source:

Why Whole Grains Numerous studies have indicated that greater consumption of whole grains significantly reduces the risk of: Cancer Heart disease Stroke GI issues Obesity Diabetic complications High Cholesterol While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily

Other Benefits of Whole Grains Provide complex carbohydrates Provide fiber (insoluble fiber) Vitamins Minerals Antioxidants Phytochemicals Higher satiety index Reduced risk of asthma Less gum disease and tooth loss

Interactive Website Visit the following website at your convenience: Website by MyPyramid.gov and shows pictures and talks about whole grain serving sizes /brownrice.html

Nutrient losses in Refinement process Steel rolling mills made white flour possible The grain was crushed Now the germ and bran could be separated through sifting Advantage: was that without the fat from the germ, this flour had a longer shelf life The problem: By crushing the grain the cellular structure of grain and its biological proteins are altered This reduced the quality and quantity of the proteins Good proteins are removed with the germ and bran and only poor quality proteins remain in the refined flour

Why is there a problem with refined flour When the bran and germ are removed so are important nutrients: ~24 nutrients are lost in this process 25% of a grains protein is lost Valuable unsaturated fatty acids and vitamin E are reduced by half 60% calcium, 75% phosphorous, 85% magnesium, 77% potassium, 77% sodium are lost Vitamin Loss: 77% thiamin, 80% riboflavin, 81% niacin, 72% B6, 86% E Choline, folic acid, biotin are also reduced Trace Minerals Loss: 50% chromium, 86% manganese, 76% iron, 89% cobalt, 68% copper, 78% zinc, 48% molybdenum

Question After seeing how many nutrients are lost in refined flour, would you recommend this type of flour to any of your clients? Why or Why not?

Enrichment Program Solution to the refinement process?? Iron and few other vitamins are added to refined flour Launched by the USDA in 1941 Even though many nutrients are lost in the refinement process, only a few are added back certain B vitamins (thiamin, riboflavin, niacin, folic acid) Iron Folic Acid Fiber is NOT added back

Issues with Enrichment Breaks numerous relationships – many IMPORANT relationships Dependencies and antagonisms Ex: cadmium and zinc Cadmium is found in whole grains and not well absorbed in the presence of zinc Cadmium is found throughout the grain and zinc is found in the germ/bran In the refinement process zinc is removed and the toxic cadmium remains Since zinc is no longer present, the toxic cadmium can be absorbed by the body

Research and Whole Grains Whole Grains and Cancer Whole Grains and Heart Disease Whole Grains and Obesity Whole Grains and Diabetes Whole Grains and Antioxidants Whole Grains and Whole cause mortality

Developments in Whole Grains In October 2004 General Mills announced plans to become the nations first manufacturer to reformulate its cereals with whole grains ConAgra Food Ingredients Introduced Ultragrain White Whole Wheat Flour This flour is 100% whole wheat but has smaller particles like refined flour Food Guide Pyramid Suggested that ½ of grain foods should be whole grains Revised recommendations in ounces whole grain – men 3 ounces whole grain – women 2.5 ounces whole grains - children

Barriers to WG consumption Consumers have trouble identifying whole grain foods Many products are not labeled as being whole grain Texture Lack of softness Unappealing taste of whole grain products Taste like “cardboard” More expensive than refined products

Question How can some of the barriers to consumption of whole grains be reduced??

Suggestions Tips on how to spot a whole grain: Check the ingredient list Whole grain should be the first ingredient Producers should think creatively about how to include whole grains in a product Whole grain products should be labeled clearly More promotions about whole grain containing foods

Whole Grains are NOT for everyone Many individuals are gluten intolerant/sensitive Gluten is the protein found in: wheat, rye, and barley, and in most of the grain-based products we eat, such as cereals, breads, and pasta Many people blame wheat, found in most of the grain-based products, for causing their abdominal pain, gas, bloating, diarrhea. Gluten intolerance is not a food allergy, and eating gluten does not usually cause damage - unless you have celiac disease. Solution: there are some whole grains that do not contain gluten Amaranth, buckwheat, millet, oats, wild rice

Source:

Easy way to enjoy whole grains Make Easy Substitutions: Substitute ½ white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes Replace 1/3 of the flour in a recipe with quick oats or old-fashioned oats Add ½ cup of cooked bulgur, wild rice, or barley to bread stuffing Add ½ cup of cooked wheat, wild rice, brown rice to your soup Try New Foods Make risottos, pilafs and other rice-like dishes with whole grains such as barley, brown rice, bulgur, millet, quinoa or sorghum Enjoy whole grain salads like tabbouleh Buy whole grain pasta Look for cereals made with whole grains Experiment with New Recipes There are also several excellent cookbooks dedicated to whole-grain cooking, with a great many delicious and simple recipes.

Questions?

Midterm Exam For Units 1-4