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Ancient Grains
- 1. ANCIENT GRAINS: THE WHOLE(GRAIN) STORY Emily Fiegelist, Dietetic Intern Case Western Reserve University
- 2. Today’s Objectives Define ancientgrains Compare whole grains vs. refined grains Understand MyPlate grain recommendations Explore whole grains in recipe samples Discuss how whole grains are being used today
- 3. What are somegrains that you often cook with or eat?
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- 5. What is anAncient Grain? “Grains that are largely unchanged over the last several hundred years” – Whole Grains Council ¨ Thrive & grow WITHOUT the use of: pesticides, fertilizers, & irrigation ¨ Some are gluten-free ¤ Examples: quinoa, amaranth, teff, millet, sorghum, chia, oats, buckwheat ¤ Provides alternative grain options for those with Celiac Disease ¨ Offers variety of taste and texture
- 6. Examples of AncientGrains… Farro (Emmer) Spelt Kamut Quinoa Amaranth Chia Sorghum Freekah Teff Millet Bulgur Wheat Berry Buckwheat Kernza Einkorn
- 7. Ancient Grains vs.Refined Grains • The WHOLE grain: bran, germ, and endosperm • Fiber, starch, and vitamins/minerals • Variety = different nutrient content • Processed: left with only the endosperm • Better shelf life • Finer texture • Most are enriched • Add B vitamins and iron • NO FIBER ADDED Recommendation: at least ½ of your grains are whole grains. Ancient Gains Refined Grains
- 8. Whole Grains &MyPlate ½ grains should be WHOLE grain (BUT… the more, the better!) Age (Men) Grains Whole Grains 19-30 4-8 2-4 31-50 3.5-7 1.75-3.5 51+ 3-6 1.5-3 Age (Women) Grains Whole Grains 19-30 3-6 1.5-3 31-50 3-6 11.5-3 51+ 3-5 1.5-2.5
- 9. Health Benefits Fiber ¨ Improvesblood cholesterol ¨ Lowers the risk of heart disease, stroke, obesity, & type 2 diabetes ¨ Makes you feel full for longer (weight control) Vitamins ¨ B vitamins (Thiamin, Riboflavin, Niacin, Folate): builds cells Minerals ¨ Iron: important part of blood ¨ Magnesium: body processes ¨ Selenium: assists the immune system Protein q Builds cells q Carries iron
- 10. Ancient Grains Usedin Today’s Recipes Wheat Berries Taste: Nutty & earthy flavor How I cooked it: In water for 45-50 minutes Ways to prepare: Chili, soup, hearty side dishes, salads Color variety: Red & white Teff Taste: Nutty & earthy flavor How I cooked it: Used in recipe instead of white flour (25%) Ways to prepare: Baking (desserts & breads), chili, burgers Color variety: White, cream, yellow, purple, red, & brown
- 11. Peanut Butter ChocolateChip Cookies A Typical Recipe • Calories: 206 • Total Fat: 11.9 g • Saturated Fat: 5.8 g • Sodium: 75.4 mg • Carbohydrate: 24.2 g • Fiber: 1.2 g • Sugar: 17.2 g • Protein: 3 g Ancient Grain Recipe • Calories: 160 • Total Fat: 9 g • Saturated Fat: 1.5 g • Sodium: 85 mg (71 g WITHOUT sea salt) • Carbohydrate: 16 g • Fiber: 2.3 g • Sugar: 7.9 g • Protein: 4 g
- 12. How are ancientgrains being used today? ¨ Patagonia: making the first beer made with barley and kernza ¨ Most gluten-free beers are made with sorghum, quinoa, or amaranth ¨ Being added into prepared foods ¤ Shifting that “bad-for-you” reputation
- 13. Take Away ¨ Ancientgrains add a variety of texture and taste to dishes ¨ Make ½ of your grain intake, WHOLE grain ¨ Start exploring ancient grains at your grocery store!
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- 15. References ¨ http://wholegrainscouncil.org/whole-grains-101/ whats-whole-grain/ancient-grains ¨ http://wholegrainscouncil.org/blog/2014/02/ whole-grain-protein-power ¨ https://ndb.nal.usda.gov/ndb ¨ http://www.patagoniaprovisions.com/pages/long- root-ale ¨ http://www.eatright.org/resource/food/vitamins- and-supplements/types-of-vitamins-and-nutrients/ ways-to-boost-fiber