Grains

BuckwheatRice

QuinoaAmaranth

Barley

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

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

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

Processing

• Remove outer hullwhole grain, berry, or groat

• Remove branwhole 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

Pearled or Polished Grains

• More processed than whole grains• Hull is removed and bran covering

“polished” off• Cook faster• Less nutritious

Flaked or Rolled Grains

• Grain kernel is flattened between rollers

• Hot cereal• Oatmeal

Meal

• Whole grains that are ground until they have the consistency of sand.

• Hot cereal and breads. • Corn meal

Bran

• Made from outer covering of the grain kernel

• Rich in fiber• Oat bran, wheat bran

Germ

• Nutritious embryo found within grain kernel

• Contains oil which can go rancid

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

Flour

• Made from grains or nuts finely ground to a powder

• Refined made only fromendosperm

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

Barley

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

less nutritious

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

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

Millet

• Staple grain for 1/3 of world population• Prepared like rice (mild flavor)• Ground as a flour• High protein content

and fiber, B-vitamins,vitamin E, iron, magnesium, potassium

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

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

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

• 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

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.

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

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)