Grains

1. Grains Quinoa Barley Amaranth Rice Buckwheat

2. General Information • Most common source of human energy • High in complex carbohydrates (whole) • Rich source B vitamins, minerals, fiber and energy (carbohydrates) • Inexpensive energy supply • Absorbs added flavors • Also known as “cereals” after the Roman goddess Ceres

3. Nutrients in Grains • Germ is high in vitamin E • Bran is high in B vitamins • B1 (Thiamine) important vitamin (deficiency results in beriberi – disease affecting the nervous system, muscles and heart) • B1 is needed for:- turning food into energy- proper heart function- make neurotransmitters - development of nerve cell membranes- muscles strong

4. Nutrients in Grains • Protein in grain is incomplete (does not have all the protein parts –amino acids- needed by humans) • Needs to pair with beans or nuts or seeds to provide complete protein (important for vegans) • Provides fiber and little fat

6. Processing • Remove outer hull whole grain, berry, or groat • Remove bran whole or polished grain is left rolled, ground, chopped into flakes, small grits, meal, or flour • Remove the bran and germrefined grain Wheat groats Oat bran

7. Pearled or Polished Grains • More processed than whole grains • Hull is removed and bran covering “polished” off • Cook faster • Less nutritious

8. Flaked or Rolled Grains • Grain kernel is flattened between rollers • Hot cereal • Oatmeal

9. Meal • Whole grains that are ground until they have the consistency of sand. • Hot cereal and breads. • Corn meal

10. Bran • Made from outer covering of the grain kernel • Rich in fiber • Oat bran, wheat bran

11. Germ • Nutritious embryo found within grain kernel • Contains oil which can go rancid

12. Endosperm • 80% of the grain kernel • Mainly starch and some protein (varying amounts) • Purpose is to nourish the growing germ • Few vitamins and little fiber • Used to make refined grain products

13. Flour • Made from grains or nuts finely ground to a powder • Refined made only fromendosperm

14. Amaranth • Used by Aztecs and Mayans of Mexico • Almost a complete protein • High in calcium, B-vitamins, iron • Leaves also eaten as vegetable • Needs to be rinse and even roasted before using

15. Barley • Dates back to the Stone Age • Used for cereals, breads and soups • Contains gluten • Grows well in cool climates • Pearled variety popular butless nutritious

16. Buckwheat • Native of Russia • Not a grain but a thistle plant the produces flowers followed by the buckwheat groats which are really fruitscovered with a fibrousshell • Ground into flour orcooked as Kasha

17. Corn • Can be eaten fresh as a vegetable • Dried corn ground into meal • Possibly originated in the United States • Used to make corn bread and tortillas • Production had increased in the USA • Second most consumed grain in USA

18. Millet • Staple grain for 1/3 of world population • Prepared like rice (mild flavor) • Ground as a flour • High protein contentand fiber, B-vitamins,vitamin E, iron, magnesium, potassium

19. Oats • Steel-cut – chopped up groats • Rolled oats: oat groats that are steamed, rolled, and flaked so they cook quickly • Also quick and instant varieties • Breakfast, cookies • Contains gluten

20. Quinoa (Keen-wa) • Important food in South America for 6,000 years • Super crop because of high protein content (12-18%) • Has all of the essential amino acids • Dietary fiber, phosphorus, magnesium, iron • Gluten-free • Cooked like rice

21. Rice • Long grain: stays fluffy after cooking • Medium grain: shorter and plumper grains • Short grain: grains stick together well • No gluten • Rice flour used as replacement for wheat flour for those who are gluten sensitive • White rice must be enriched to avoid B-vitamin deficiencies (beriberi) • Brown rice is the whole grain form and nutritious

22. Glutinous rice; for sushi and rice balls • Risotto rice: for Italian risotto • Brown rice: retains the bran from around kernel; richer nutrients; twice as long to cook as white rice • White rice: lacks bran and germ • Converted rice: has more nutrients than white rice

23. Teff • World's smallest grain. • Too tiny to process, teff isn't stripped of nutrients like other, more refined grains • Nutritional powerhouse, especially rich in protein and calcium, and gluten-free • Sweet, nutty flavor. Sometimes eaten as a hot breakfast cereal.

24. Wheat • Mostly widely used grain in the world (and the USA) • Ideal grain for bread because it contains a protein that forms into gluten, a stretchy substance that gives bread its texture

25. Gluten • A protein network formed when grain flours (wheat, rye, barley) are mixed with water. • The proteins in wheat are prolamin gliadin and the prolamin-like glutelin glutenin. • People who have an intolerance to these proteins have celiac disease or a gluten-sensitivity (digestive problems, joint problems, skin problems –inflammation)