Grains By Melissa Bess Nutrition and Health Education Specialist FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP PARTICIPANTS 02/2007

Introduction Gluten Gluten sensitivities Whole grains Protein/amino acids 16 different grains/breads

Gluten Gluten is a protein in wheat, rye, barley, and oat products Gives cohesiveness to dough Now food labels must list wheat under allergy info, if gluten is in the product

Gluten sensitivity Immune system is intolerant of gluten –Not an allergy –Symptoms – bloating, diarrhea, constipation, fatigue, etc –Celiac disease – damage to small intestine, impaired ability to absorb nutrients, can cause malnutrition –Often misdiagnosed, thought to be in 1 in 133 people –Genetic disorder

Whole grains Contains entire grain kernel –Bran –Germ –Endosperm Visible on label

Amino acids Building blocks of protein 9 essential – can only get from diet 11 non-essential – body can make 20 total

Amaranth Aztec culture to Asia In South America, popped like popcorn Gluten-free Ancient whole grain Carb, protein, polyunsaturated fat One of best sources of vegetable protein Calcium, iron, fiber, vitamins A and C, amino acids More iron and fiber than wheat, 2x as much calcium as milk Eat as cereal, mix with other grains, add to stir-fry or soups

Barley Contains gluten Egypt and England One of the oldest cultivated grains Highly adaptable, grown from north of the Arctic and in Africa Hulled – more whole grain nutrients, very slow cooking Pearled – not technically a whole grain, but full of fiber

Buckwheat Gluten-free Cousin of rhubarb, not technically a grain and not wheat Nutrients, nutty flavor, and appearance led to adoption by grain group Often used to make pancakes Contains antioxidant called rutin, which may prevent bad cholesterol from blocking blood vessels

Bulgur When wheat kernels are boiled, cracked, and sorted Often made from durum wheat (made into pasta or bread, hardest of all wheats) Nutritious fast cooking food (10 mins to boil), common use in tabbouleh (minty grain and vegetable salad)

Kashi cereals Contains whole grains –Whole oats, brown rice, whole rye, triticale, buckwheat, barley, sesame seeds No artificial sweeteners, preservatives, colors, or flavors

Millet Gluten-free Ancient whole grain mentioned in Bible High in protein, fiber, B-vitamins, amino acids, phytochemicals, iron, magnesium, phosphorus, and potassium Grain found in bird feeders in U.S. but very popular in India, China, and South America Has mild flavor, mixed with other grains

Muesli Dry - Contains organic rolled oats, rye flakes, dried nuts, dried fruits, and seeds Fresh – rolled oats soaked in water or fruit juice, includes chopped fresh fruits, ground nuts or seeds, milk products (yogurt, cream, cottage cheese, etc), or lemon juice Fresh - not to be mixed with fresh milk, it coagulates from acids in lemon or apple juice

Dry vs. fresh DryFresh

Oats Inherently gluten-free Frequently contaminated with wheat during growing or processing

Polenta Made from cornmeal Alternative to rice, pasta, potatoes

Popcorn Gluten-free Ancient whole grain (5,600 yrs old) Choose low-fat without trans fat

Quinoa Gluten-free Ancient whole grain (5,000 yrs old) comes from Incas Protein, carb, polyunsaturated fat Complete protein, best sources of vegetable protein (all 9 essential amino acids) Fiber, iron, magnesium, riboflavin Eat as cereal, infant cereal, in salads, or can substitute for any grain in almost any recipe

Sorghum Gluten-free From farmers in Great Plains, thrives during droughts In U.S., most goes to animal consumption, made into wallboard, or for packing materials Worldwide, 50% goes to human consumption Eaten like popcorn, ground into flour for baked goods, or brewed into beer

Spelt bread Ancient whole grain 8,000 yrs old, one of original seven grains mentioned in Bible Contains 8 of the 9 essential amino acids High in fiber, excellent source of vitamin B2 Alternative to wheat

Sprouted grain bread Made from sprouted wheat, rye, and other grains Sprouted wheat – actually allow wheat berries to sprout or grow, then grind into dough Contains no flour Easier to digest, simple sugars

Triticale Contains gluten Hybrid of durum wheat and rye Been around for 35 years 80% grown in Europe Grows easily without pesticides or fertilizers Nutty flavored, more protein and less gluten than wheat alone

Wild rice Gluten-free Higher in protein, iron, fiber, and B vitamins than brown rice but less calcium and iron Not technically rice, but a seed Whole grain

ANY QUESTIONS?