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Grains
SUMMARY
Types
Whole Grains: a grain of any cereal that contains the endosperm, germ, and bran.
-Ex. Wheat, corn, rice, oats, barley, rye, etc.
Refined Grains: a grain that are not whole, missinng one or more of the three keys parts (bran, germ, or endosperm).
-Ex. White rice, white flour
Enriched Grains: (most refined grains are enriched grains) nutritunets that were lost during processing and then added back.
FACTS
-Important source of energy
-Muscles are fueled by the vitamins and minerals in the germ
-Most vitamins come from germ
-The Vitamins B's are importat to whole grains in the diet, helps burn carborhydrates and keeps the nervous system healthy
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THE KERNEL
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-The richest source of cabrohydrates
-Great source of fiber
-Regulates the digestive tract
-May help prevent certain cancers
-Sprinkle on smoothies, hot cereals, and yogurt
-Hard to digestive with those who suffer with celiac disease
Adults eat at least half their grains as whole grains (3 to 5 servings).
*When you consume more than the daily servings your body stores it as fat. *
8-12 grams of fiber daily
Classes of Grain
-Pasta
-Rice
-Cereals
-Flour
IN DEPTH
Example of a serving:
½ cup cooked rice, bulgur, pasta, or cooked cereal
1 ounce dry pasta, rice or other dry grain
1 slice bread
1 small muffin (weighing one ounce)
1 cup ready-to-eat cereal flakes
CLASSES
Breakfast cereal:
-corn, rice, wheat, and oats
-whole grain, enriched grain, refined grain
-ready to eat- puffed, shredded, flaked, rolled to formed into shapes
-quick cooking or instant-patically cooked
-raw or old fashiond-longer cooking times
Pasta:
-semonlina
-nutty flavor and firm shape
-many sizes and shapes
-may or may not be dried
Flour:
-Wheat flour-gluten is superior
-all purpose-different varitetis, endosperm
-cake flour-soft wheat, less gluten
-instant or quick cooking-gravies & sauces
-self-rising-added leavening
-whole wheat-whole kernel
-miscellaneous flours-potato, rice, soy, rye
Rice:
-types (white rice, brown rice)
-Length
-long grain-dry and fluffy
-short grain-small and sticky
-parboiled or instant-cooke, rinsed, and dried
-wild-not really rice, seed of a grass
Food Science Principles of Cooking Cereal Products
Starch granules absorb water and swell
-Rice and pasta to soften
-Cereals to form a gel
-Cooked breakfast cereal
-follow the directions – water amount, time and stirring
-Rice – tender, hold shape
-white rice – twice its volume in water
-precooked or instant – follow directions
-Pasta – Al dente texture
-water so it can move freely
-boiling the entire time
-double in size
-do not rinse
Conclusion
-Portion control!
-Many benefits to eating whole grains
-Helps prevent other diseases and cancers
-Several products that have whole grain options
-Pay attention to whole grain labels
Paleo
"The Cave Man Diet"
PALEO
-Fruit, veggies, nuts, seeds, lean meat, fish
-Avoid grains, oats, barley, legumes, dairy products, salt,
-Weight loss, lower blood pressure,
-Needs carbohydrates in the diet for energy
-Use spices