Transcript whole grain - Food and Health Communications

What Is a Grain?
• A grain is a seed or a
fruit of a cereal grass
• Grains are classified as
complex carbohydrates
– Complex carbohydrates
are chains of glucose, a
simple sugar, linked
together in long chains
– When you eat a complex
carbohydrate, enzymes in
your intestine break it
down into glucose
Glucose Fuels the Brain
• The brain prefers to
use glucose for energy
• When levels of glucose
in the blood fall, it can
become difficult to
concentrate
– You may feel weak
– You may feel nauseated
– You may feel confused
Glucose Fuels the Brain
• In rats, the more cognitive
power required for a task, the
more brain glucose is depleted
• Elderly people who drank a
glucose drink recalled almost
twice as much from a narrative
prose passage as those who
drank one with saccharin
Fuel Your Brain
• Any carbohydrate can supply
the needed glucose for the
brain, but foods high in fiber are
the best choice because fiber
has so many health benefits
• Low-fat carbohydrates are the
best foods for cognitive function
– Fat can stall the energizing effects
of glucose
• Whole grains are a great source
of low-fat carbohydrates that are
also high in fiber
Today You Will Learn…
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•
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The parts of a whole grain
What are refined grains?
Health benefits of whole grains
The truth to this statement: “I am
trying to lose weight, so I want to
watch my carbs.”
• Examples of whole grains
Parts of a Whole Grain
What Are the Parts of a Whole Grain?
1. Bran
2. Germ
3. Endosperm
Bran
• Outer layers
of grain kernel
• Contains:
–
–
–
–
Fiber
B Vitamins
Protein
Trace Minerals
Endosperm
• Starchy
portion of
grain kernel
• Contains:
– Protein
– Complex
Carbohydrate
– Iron
– Some B
Vitamins
Germ
• Embryo of kernel
• Contains:
– Vitamin E
– B Vitamins and
Folate
– Fiber
– Iron, Magnesium,
Chromium,
Potassium,
Manganese,
Copper, Selenium
– Phytochemical:
Phytosterols
What are refined grains?
What Are Refined Grains?
• Refined grains are made
from the endosperm
• They have the germ and
bran removed
• Examples:
– White flour
– White rice
What Is a Refined Grain?
• Removing the germ and
bran also removes fiber,
vitamins, minerals and
phytochemicals
• This is done by
manufacturers to increase
palatability and storage life
Did you know?
• Refined white flour has almost the
same calorie density as granulated
sugar?
=
1,666 calories per pound
1,755 calories per pound
Health Benefits of Whole Grains
Whole Grains Have a Health Claim!
“Diets rich in whole grain foods and other plant foods
and low in total fat, saturated fat, and cholesterol may
reduce the risk of heart disease and some cancers.”
– Food and Drug Administration-allowed health claim
• Contains all portions of the grain kernel
• Contains 51% whole-grain ingredient(s) or
more by weight per reference amount
customarily consumed
• Meets the general requirements for a
healthful food – low in fat, etc.
Whole Grains: The Base of a Healthy Diet
• Provide:
– Carbohydrates –
body’s main source of
energy
– Fiber
– Vitamins, minerals
and phytochemicals
• Naturally low in fat
and sodium
Whole Grains Benefit Your Health
• Fiber –
– Decreases risk for:
• Heart Disease
• Diabetes
• Cancer
– Helps with:
• Weight Control
• Digestive Health
“Whole-grain cereals, fruits and vegetables are the
preferred sources of dietary fiber.”
– Diet, Nutrition and the Prevention of Chronic Diseases,
World Health Organization Report, Geneva 2003
More Health Benefits of Whole Grains
• Lower Calorie Density:
– Makes you feel full
– Decreases hunger
– Reduces calories
– Aids weight loss
“Energy-dense and micronutrient-poor foods tend to be
processed foods that are high in fat and/or sugars. Low
energy-dense foods, such as fruit, legumes, vegetables
and whole grain cereals, are high in dietary fiber and water.”
– WHO Report
How Many Whole Grains per Day?
• Dietary Guidelines for Americans call
for at least half of your grain
servings to come from whole grains
“Consuming at least 3 ounce-equivalents of whole grains
per day can reduce the risk of coronary heart disease,
may help with weight maintenance, and may lower risk
for other chronic diseases. .”
– 2005 Dietary Guidelines for Americans
Current Daily Grain Consumption
8
7
6
5
4
Grain Consumption
3
“Only 8 percent met
the recommendation
to eat at least three
servings of whole
grains per day.”
2
1
0
Whole Grain
Grain Products
Source: Linda E. Cleveland et al,, “Dietary Intake of Whole Grains,” Journal of the American College of Nutrition, vol. 19, no. 3, 331S-338S (2000)
“I am trying to lose weight, so I
want to watch my carbs.”
“Whether your body weight goes up or down depends on
energy balance and not the ratio of fat to carbohydrate to
protein in the diet. If you eat excess calories, your body
will store some of the fat you eat as body fat.”
– May 2004 Communicating Food for Health Newsletter
Is This True?
• Many popular diet
books claim that
carbohydrates are
fattening.
But…Success from the National
Weight Control Registry Says…
• Thousands who maintain a
weight loss of 30 pounds
or more for at least a year
– Eat a diet that is low in fat
and high in carbohydrate
– AND they have high levels
of physical activity1
1
Klem ML, Wing RR, McGuire MT, Seagle HM, Hill JO.
“A descriptive study of individuals successful at long-term maintenance of substantial weight
loss.” Am J Clin Nutr. 1997;66: 239-46
Low Carbs Do Not Work Long Term
• Less than 1% of the participants
in the NWCR have used a lowcarb diet.1
• With Dr. Atkins’ book, Dr.
Atkins’ New Diet Revolution
(1992, 1999) selling more than 10
million copies worldwide, you
would think this number would
be much higher.2
Klem ML, Wing RR, McGuire MT, Seagle HM, Hill JO. “A descriptive study of individuals successful at long-term
maintenance of substantial weigh loss.” Am J Clin Nutr. 1997;66: 239-46
2 http://www.atkins.com/Archive/2002/1/2-360515.html
1
Low Carbs Equal Higher Body Fat
• An examination of popular diets
found:
– The Body Mass Indexes (BMI) were
significantly lower for men and women
on a high-carbohydrate diet
– The highest BMIs were noted for those
on a low-carbohydrate diet.1
Kennedy ET, Bowman SA, Spence JT, et al. ”Popular diets: correlation to health,
nutrition, and obesity.” J Am Diet Assoc. 2001;101:411-20
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Let’s Eat!
How to Find Whole Grains
• Look at the
ingredient list
• Ingredients
are listed by
weight
• Foods with
whole grains
listed first are
a good
source of
whole grains
How to Find Whole Grains
• Look for the
FDAallowed
health claim
• Foods with
this claim
must meet
certain
criteria
Substitute Whole Grains
grams
5.0
4.5
4.0
3.5
3.0
2.5
2.0
1.5
1.0
0.5
0.0
Fiber added
Whole
wheat
pasta
Whole
wheat
bread
Whole
wheat
pita
Brown
rice
White
pasta
White
bread
White
pita
White
rice
Examples of Whole Grains
•
•
•
•
•
•
•
•
•
Amaranth
Barley
Brown rice
Buckwheat
Bulgur
Corn
Kamut
Millet
Oatmeal
•
•
•
•
•
Quinoa
Spelt
Teff
Triticale
Whole-grain
pasta
• Whole wheat
• Whole-wheat
couscous
• Wild rice
“Look at all the
new foods you
get to try!”
Easy Ways to Enjoy Whole
Grains
Barley
• Quick-cooking barley,
pictured on top, is
easy to use in soups
• Cook barley in a rice
cooker and serve it
like rice pilaf
• Purchase vegetable
barley soup
Brown Rice
• Buy brown rice instead
of white rice – it comes
in some tasty varieties
• Use a rice cooker so
you don’t have to worry
about cooking time
• The basmati and
jasmine rice smell like
toasted nuts and have
a nice flavor
Bulgur
• Very easy to cook –
add boiling water and
allow to stand for 30
minutes
• Used to make
tabouleh salad – the
recipe is on the back
of the package
• Found in most
grocery stores
Buckwheat
• Use buckwheat flour
to make pancakes or
muffins
• Substitute up to 25%
(1/4 cup per 1 cup)
Corn
• Corn is a whole grain
• Look for these
common products:
– on the cob
– from the can
– frozen
– popcorn
– Whole-grain cornmeal
(yellow or blue)
Couscous
• Whole-wheat
couscous is very
mild in flavor, easy
to cook and fun to
eat
• Follow package
directions
• Cooks quickly –
use like rice
Millet
• Use millet in
baking – it can
top muffins
and breads for
a nice crunch
• Purchase
breads made
with ground
millet seed
“Most people
use millet as
bird food.”
Oats
• Eat oatmeal for
breakfast with fresh
fruit, nuts, raisins
and spices.
• Grind and add to
pancake mixes,
muffin mixes and
most baking mixes
for up to 25% of the
all purpose flour.
Quinoa
• Use as a side dish
like rice pilaf
• Find in most stores
• Follow package
directions or cook in
rice cooker just like
rice – 2 parts water
to 1 part quinoa
Teff
• Purchase teff flour
for a neat addition to
your baking pantry
• Substitute part of the
flour (up to 20%)
with teff
• Great for muffins
and pancakes
Whole-Wheat Pasta
• Becoming more
popular in grocery
stores
• Comes in different
shapes and grains
• Use it like regular
pasta in main dishes,
side dishes, salads
and soups
Whole-Wheat Pastry Flour
• For light, delicate
baked goods such as
tart shells and
pastries
• Use as you would allpurpose flour
White Whole-Wheat Flour
• Mild flavor
• Easy to use
• Find in health food stores or online
at amazon.com or kingarthur.com
• Can replace 100% of the all-purpose
flour with this product
• Look what we made on the next
slide!
Quiz
1. What are refined grains?
2. List the parts of a whole grain. (Hint: There are
three.)
3. Name one health benefit of whole grains.
4. True or false? Most members of the National
Weight Control Registry were successful with
long-term weight loss because they followed a
low-carb diet.
5. BONUS: List 2 ways you can substitute whole
grains for the refined grains in your diet.
“Human beings, by changing the
inner attitudes of their minds,
can change the outer aspects of
their lives.”
– William James (1842-1910)