BREADS AND GRAINSBREADS AND GRAINS

Figuring your caloric needsFiguring your caloric needs

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Bread Group Serving sizesBread Group Serving sizes

1 slice bread1 slice bread 1 oz ready to eat cereal1 oz ready to eat cereal ½ English muffin or bagel½ English muffin or bagel ½ cup cooked pasta, rice, grits or cooked cereal½ cup cooked pasta, rice, grits or cooked cereal 1 tortilla, roll or muffin1 tortilla, roll or muffin

How much do you consider a serving?How much do you consider a serving?How many servings in one double decker sandwich?How many servings in one double decker sandwich?How many servings in one whole bagel?How many servings in one whole bagel?

Grains – NutritionGrains – Nutrition Around two-thirds of the calories in grains come from Around two-thirds of the calories in grains come from

complex carbohydratescomplex carbohydrates. . Current dietary recommendations say that 60 to 65 Current dietary recommendations say that 60 to 65 percent of daily calories should come from carbohydrates. That’s about 6 one ounce servings percent of daily calories should come from carbohydrates. That’s about 6 one ounce servings for a 2000 calorie intake.for a 2000 calorie intake.

Grains are also a rich source ofGrains are also a rich source of proteinprotein.. Yet, the body can't live on grains Yet, the body can't live on grains alone. Most are not complete proteins, since they are missing one or more of the essential alone. Most are not complete proteins, since they are missing one or more of the essential amino acids, usually lysine. amino acids, usually lysine.

Grains are great sources of: Grains are great sources of: fiber, zinc, iron, folic acid, fiber, zinc, iron, folic acid, minerals, and B-vitaminsminerals, and B-vitamins. Eating whole or multigrain breads and cereals . Eating whole or multigrain breads and cereals increases dietary fiber and has been associated with lowering “bad” LDL’s and raising 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 “good” HDL levels which affect cholesterol levels in the blood. High cholesterol has been associated with coronary artery and other vascular diseases and stroke.associated with coronary artery and other vascular diseases and stroke.

Grains are naturally low in fat.Grains are naturally low in fat.

Parts of a Kernel of GrainParts of a Kernel of Grain

Bran- the outer Bran- the outer protective covering a protective covering a good source of vitamins good source of vitamins and fiberand fiber

Endosperm- largest part Endosperm- largest part of the kernel. Contains of the kernel. Contains starch and the proteinstarch and the protein

Germ- the reproductive Germ- the reproductive part of the plant. Rich part of the plant. Rich is vitamins, minerals, is vitamins, minerals, protein, and fatprotein, and fat

WHEATWHEATMost 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

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

CORNCORN

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

BARLEYBARLEY

“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

OATSOATS

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

RICERICE

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

RYERYE

ErgotErgot

A fungus found on rye which can causeA fungus found on rye which can cause

convulsions and/or gangreneconvulsions and/or gangrene

Grows in large quantities in Eastern Europe

Used to make KASHA, a wholegrain breakfast cereal (often puffed)

Also used to make pancakes (called BLINI)

BUCKWHEATBUCKWHEAT

WILD RICEWILD RICE

Is not an actual rice but Is not an actual rice but a cultivated grass a cultivated grass bearing edible seedsbearing edible seeds

Native to Minnesota it is Native to Minnesota it is manually harvested manually harvested which makes true wild which makes true wild rice very expensiverice very expensive

AMARANTHAMARANTH

sacred grain of Aztecssacred grain of Aztecs

complete protein complete protein (contains all 10 EAA’s) (contains all 10 EAA’s)

QUINOAQUINOA

ancient grain of the Incasancient grain of the Incas

also complete proteinalso complete protein

used in salads and multi used in salads and multi grain bars and cereals grain bars and cereals

known as the known as the SUPERGRAINSUPERGRAIN

KAMUTKAMUT

Relative of wheat grown Relative of wheat grown in Egypt in ancient in Egypt in ancient timestimes

MILLETMILLET

Cooked and eaten like Cooked and eaten like ricerice

SPELTSPELT

Grown in Europe for Grown in Europe for over 9000 years over 9000 years

TEFFTEFF

Ancient grains of Greeks Ancient grains of Greeks and Ethiopians – known as and Ethiopians – known as “lovegrass”“lovegrass”

Thought to increase bravery Thought to increase bravery and strengthand strength

TRITICALETRITICALE

High protein man made High protein man made grain produced by cross grain produced by cross breeding wheat and ryebreeding wheat and rye

Did not go on the Did not go on the commercial market until commercial market until 19701970

It has not caught on It has not caught on with the general publicwith the general public