ANCIENT GRAINS: THE WHOLE (GRAIN) STORY

Emily Fiegelist, Dietetic Intern Case Western Reserve University

Today’s Objectives

Define ancient grains

Compare whole grains vs. refined grains

Understand MyPlate grain recommendations

Explore whole grains in recipe samples

Discuss how whole grains are being used today

What are some grains that you often cook with or eat?

Commonly Used Grains

What is an Ancient 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

Examples of Ancient Grains…

Farro (Emmer) Spelt Kamut Quinoa Amaranth

Chia Sorghum Freekah Teff Millet

Bulgur Wheat Berry Buckwheat Kernza Einkorn

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

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

Health Benefits

Fiber ¨  Improves blood 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

Ancient Grains Used in 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

Peanut Butter Chocolate Chip 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

How are ancient grains 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

Take Away

¨  Ancient grains 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!

Any Questions?

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