Program Schedule Speaker Roster and Abstracts Breaking ... · Program Schedule Speaker Roster and...

An International Conference jointly organized by

The Whole Grains Council and Oldways

November 9-11, 2014 • Boston, MA

Program Schedule

Speaker Roster and Abstracts

Breaking Barriers & Busting Myths

Making Whole Grains Even Healthier

Gluten & Celiac: What are the Facts?

WGC & The Whole Grain Stamp

Oldways Programs: Health Through Heritage

Acknowledgements and Sponsors

PDFs and videos of most presentations will be available for downloading at WholeGrainsCouncil.org/attend-our-conference sometime in December

Program Schedule

Whole Grains:

Breaking Barriers

An International Conference on Health Benefits, Culinary Choices, and Consumer Behavior

November 9-11, 2014

Hyatt Boston Harbor • Boston, MA

Jointly organized by Oldways • Whole Grains Council

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Program and Schedule of Activities

Sunday, November 9

Session I, 4:00 – 8:00 Whole Grain Attitudes and Trends

Session Moderator: Sara Baer-Sinnott

2:00-4:00 Registration and Exhibits 4:00-4:20 Welcome and Opening Remarks Sara Baer-Sinnott President, Oldways Cynthia Harriman Director of Food and Nutrition Strategies, Oldways / Whole Grains Council

4:20-4:50 Whole Grain Trends and Consumer Attitudes June Jo Lee VP of Strategic Insights, The Hartman Group 4:50-5:00 Nudging Restaurants and Diners toward Healthier Choices Erica Bohm VP & Director of Strategic Partnerships, Healthy Dining Finder 5:00-6:00 If You Menu It, They Will Come – Farm to Table Panel Martha Rose Shulman, Author & NY Times Columnist (Moderator) Jason Bond, Chef, Bondir Barry Maiden, Chef, Hungry Mother Ana Sortun, Chef, Oleana Liz L’Etoile, Director of Sales & Marketing, Four Star Farms 6:00-8:00 Kickoff Reception “Puttin’ on the Glitz”

On Your Own Whole Grains Dine-Around in local restaurants

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Monday, November 10

Session II, 7:30 – 1:30 Celiac, Gluten Intolerance and

the “No Grain” Movement Session Moderator: Cynthia Harriman

7:30-8:30 Continental Breakfast and Exhibits 8:30-9:30 Why are Celiac Disease & Gluten Sensitivity on the Rise? Alessio Fasano, MD Director, Center for Celiac Research, MassGeneral Hospital for Children 9:30-10:00 Rooting out Fiction to See the Facts of Today’s Wheat Brett Carver, PhD Regents Professor, Oklahoma State University

10:00-10:30 Coffee break with Exhibits and Networking 10:30-11:00 Popular Nutrition Writing & the Pitfalls of Pseudoscience James Hamblin, MD Senior Editor, The Atlantic 11:00-11:30 What Did Paleo Man Really Eat? David Katz, MD, MPH, FACPM, FACP Founding Director, Yale University Prevention Research Center 11:30-12:00 Health Limitations of Gluten-Free and Grain-Free Diets Pamela Cureton, RD, LDN Clinical/Research Dietitian, Center for Celiac Research, MassGeneral

Hospital for Children

12:00-1:00 New England Harvest Lunch with Whole Grains

Session III, 1:00 – 7:00 Choosing Healthy Carbs

Session Moderator: Sara Baer-Sinnott

1:00-1:40 Glycemic Impact: Eat the Right Carbs, not “No Carbs” Furio Brighenti, DrPH Professor & Chair of Human Nutrition, University of Parma 1:40-2:10 Health Benefits of Whole Grains and the Role of Intact Grains Nicola McKeown, PhD Director of the Nutritional Epidemiology Program, Jean Mayer USDA Human

Nutrition Research Center on Aging at Tufts University 2:10-2:40 Making Wheat Technically Gluten-Free: New Research in

Sourdough Fermentation Marco Gobbetti, PhD Full Professor of Food Microbiology, University of Bari Aldo Moro

2:40-3:10 Coffee break with Exhibits and Networking 3:10-3:40 Sprouted Grain Flour: The Next Frontier Peter Reinhart, CCP Author and Chef on Assignment, Johnson & Wales University 3:45-5:00 Handson Workshop: Successful Whole Grain Messaging

Victoria Renwick Senior Vice President, 360PR Healthy Living Practice Lindsay Durr Account Director, 360PR Healthy Living Practice Jessica Becker Account Supervisor, 360PR Healthy Living Practice Kelsey Revens Account Executive, 360PR Healthy Living Practice Brittany Bang Manager, Marketing and Business Development, 360PR Jaime Hutkin Digital Media Specialist, 360PR

5:00-7:00 Reception “Inspiring Change”

On Your Own Whole Grains Dine-Around in local restaurants

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Tuesday, November 11

Session IV, 7:30 – 1:00 Successes that Break Down Barriers

Session Moderator: Cynthia Harriman 7:30-8:30 Continental Breakfast and Exhibits 8:30 A Moment of Silence for Veterans Everywhere 8:30-9:10 Schools Panel: Making Whole Grain-Rich Work Coleen Donnelly (Moderator) Corporate Chef, K-12 Segment, InHarvest Mellissa Honeywood, RD Food Service Director, Cambridge (MA) Public Schools Samantha Weiss, MPH, RD, LD Supervisor of Menu Planning & Special Diets, Boston (MA) Public Schools

The Members of the Whole Grains Council

also supported this conference through their

annual membership dues. We extend our

Warmest thanks to every Member of this

unique and unprecedented coalition dedicated

to increasing availability and consumption of

whole grains around the world.

9:10-9:50 Retail Panel: From Supermarkets to Convenience Stores

Jim Bressi Director of Product Development, Kwik Trip Carrie Taylor, RDN, LDN Lead Registered Dietitian, Big Y Foods

9:50-10:35 Manufacturers’ Panel: Positive Whole Grain Messages for Success

Todd Kluger (Moderator) VP Sales & Marketing, Lundberg Family Farms Dennis Gilliam Executive VP Sales & Marketing, Bob’s Red Mill Chuck Marble CEO, Elevation Brands Anna Rosales, RD Nutrition Manager, Region America, Barilla

10:35-11:00 Coffee break with Exhibits and Networking

11:00-11:30 The Whole Grains Council: Making a Difference Cynthia Harriman Director of Food & Nutrition Strategies, Oldways/Whole Grains Council Mallory Cushman Stamp Program Manager, Oldways/Whole Grains Council Kelly Toups, MLA, RD, LDN Program Manager, Oldways/Whole Grains Council 11:30-11:55 It Takes a Village to Make Whole Grains the Norm Short presentations from selected attendees about worthwhile whole

grain initiatives they’re spearheading. 11:55-12:00 Concluding Remarks Sara Baer-Sinnott President, Oldways Cynthia Harriman Director of Food and Nutrition Strategies, Oldways / Whole Grains Council 12:00-1:00 Grab and Go Healthy Whole Grains Lunch Enjoy lunch here – or take it with you to the airport.


Speaker Roster and Abstracts

Whole Grains: Breaking Barriers – November 2014 Speakers p. 2-1

Whole Grains: Breaking Barriers Conference

November 9-11, 2014 • Boston, MA –––––––––––––––––––––––––––––––

Roster of Speakers and Organizers In alphabetical order

Sara Baer-Sinnott, President, Oldways (Boston, MA)

Erica Bohm, VP & Director of Strategic Partnerships, Healthy Dining Finder (San Diego, CA)

Jason Bond, Chef, Bondir restaurants (Cambridge and Concord, MA)

Jim Bressi, Director of Product Development, Kwik Trip (La Crosse, WI)

Furio Brighenti, DrPH, Professor, University of Parma (Parma, Italy)

Brett Carver, PhD, Regents Professor, Oklahoma State University (Stillwater, OK)

Pam Cureton, RD, LDN, Clinical/Research Dietitian, Center for Celiac Research, Massachusetts General Hospital (Boston, MA)

Mallory Cushman, Stamp Program Manager, Oldways / Whole Grains Council (Boston, MA)

Coleen Donnelly, Corporate Chef, K-12 Segment, InHarvest (Bemidji, MN)

Alessio Fasano, MD, Director, Center for Celiac Research, MassGeneral Hospital for Children (Boston, MA)

Dennis Gilliam, Executive VP, Sales & Marketing, Bob’s Red Mill (Milwaukie, OR)

Marco Gobbetti, PhD, Professor, University of Bari Aldo Mori (Bari, Italy)

Rachel Goldstein, Communications Manager, Oldways & the Whole Grains Council (Boston, MA)

James Hamblin, MD, Senior Editor, The Atlantic (Washington, DC)

Cynthia Harriman, Director of Food & Nutrition Strategies, Oldways / Whole Grains Council (Boston, MA)

Mellissa Honeywood, RD, Director of Food & Nutrition Services, Cambridge Public Schools (Cambridge, MA)

David Katz, MD, MPH, FACPM, FACP, Founding Director, Yale University Prevention Research Center (New Haven, CT)

Todd Kluger, VP Sales & Marketing, Lundberg Family Farms (Richvale, CA)

June Jo Lee, Vice President of Strategic Insights, The Hartman Group (Bellevue, WA)

Liz L’Etoile, Director of Sales & Marketing, Four Star Farms (Northfield, MA)

Barry Maiden, Chef, Hungry Mother (Cambridge, MA)


Chuck Marble, CEO, Elevation Brands, LLC (Framingham, MA)

Nicola McKeown, PhD, Director of the Nutritional Epidemiology Program, Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University (Boston, MA)

Peter Reinhart, CCP, Chef on Assignment, Johnson & Wales University (Charlotte, NC)

Anna Rosales, RD, Nutrition Manager Americas, Barilla (Bannockburn, IL)

Martha Rose Shulman, Author, Columnist, New York Times (Los Angeles, CA)

Harley Songin, Program Assistant, Oldways / Whole Grains Council (Boston, MA)

Ana Sortun, Chef/Owner, Oleana (Cambridge, MA)

Carrie Taylor, RDN, LDN, Lead Registered Dietitian, Big Y Foods (Springfield, MA)

Kelly Toups, MLA, RD, LDN, Program Manager, Oldways / Whole Grains Council (Boston, MA)

Samantha Weiss, MPH, RD, Supervisor of Menu Planning and Special Diets, Boston Public Schools (Boston, MA)

Workshop Facilitators

Victoria Renwick, Sr. Vice President, 360PR Healthy Living Practice

Lindsay Durr, Account Director, 360PR Healthy Living Practice

Jessica Becker, Account Supervisor, 360PR Healthy Living Practice

Kelsey Revens, Account Executive, 360PR Healthy Living Practice

Brittany Bang, Manager, Marketing and Business Development, 360PR

Jaime Hutkin, Digital Media Specialist, 360PR


Speaker bios and abstracts are in program order

Welcoming Remarks: Momentum in Breaking Whole Grain Barriers Sara Baer-Sinnott, President, Oldways

In her two decades at Oldways, Sara has been instrumental in planning, organizing and leading Oldways programs, symposia, conferences and tours. In 2010 she became President of Oldways on the untimely death of founder K. Dun Gifford, with whom she is the author of The Oldways Table. Sara graduated from Hobart and William Smith Colleges with a B.A. in Economics and holds a Master's Degree in Regional Planning from the University of Massachusetts Amherst. Before joining Oldways, Sara served for eight years as Special Projects Editor for Inc. Magazine and worked as a research consultant for private firms, and in state and federal government positions in the fields of environmental resources,

business, and education. She has extensive experience in cooking with children, including the development of the High Five curriculum, an in-class cooking and nutrition program for children. A decade ago, whole grains were not yet mandated in our Dietary Guidelines and were not required in school meals. The Whole Grain Stamp was still in development, and whole grain products were uncommon on grocery shelves. Working together, health professionals, policymakers and industry have increased whole grain options and acceptance. While many of the old barriers have indeed been broken down, new ones are arising. This conference will set the science straight, so that the momentum of whole grains can continue forward. Whole Grain Trends and Consumer Attitudes June Jo Lee, Vice President of Strategic Insights at The Hartman Group

June is a food ethnographer for the food industry. Internationally trained, her research in North and Latin Americas, and Asia focuses on understanding food culture in relation to health, identity, taste and desire. Her areas of expertise include Food Culture, Eating Occasions, Health + Wellness, and most recently, Digital Food Life. Current and past clients include Starbucks, General Mills, Kellogg’s, Kraft, PepsiCo, Nestlé, Safeway, Bunge, and National Council of Farmer’s Cooperative. June speaks regularly at food industry conferences, including, the Culinary Institute of America, Harvard School of Public Health, Chef’s Culinary Conference, United Fresh Produce Association, Food Marketing

Institute, National Cooperative Grocers, and Natural Products Expo West. June has worked at The Hartman Group for nine years. She has a Master’s in East Asian Studies from Harvard and a Master’s in Korean Studies from Yonsei. She started her career in food as a produce team member at the original Whole Foods Market in Austin. Health + Wellness is no longer “alternative” or merely a lifestyle aspiration. It is part of mainstream culture and experienced as higher quality of life for longer. Consumers today believe that eating fresh, less processed, whole and “alive” foods is key to promoting healthy digestion, balanced energy and future health. They are incorporating a wider variety of whole grains across the day through meals and snacks. They are also experimenting with a variety of eating approaches/ philosophies that help them 1) feel better both short and long term, 2) achieve wellness goals such as managing weight, and 3) participate in higher-quality food experiences from traditional to global cuisines. By understanding the Big Picture cultural trends around Health + Wellness, food manufacturers and health professionals can separate fads from long-term consumers shifts in behaviors, attitudes and tastes around whole grains. Hartman will share new data on gluten-free, plant-based/paleo diets, GMO, organics and ingredient trends.


Nudging Restaurants and Diners toward Healthier Choices Erica Bohm, VP & Director of Strategic Partnerships, Healthy Dining Finder

Erica Bohm has been passionately introducing consumers, restaurants, health professionals, employers, and others to the benefits of Healthy Dining since 1993. With her leadership and ability to forge strategic partnerships with stakeholders, she is a valuable asset to the company’s mission to create a healthier America. Erica regularly contributes as a spokesperson for the company, helping to spread the word about HealthyDiningFinder.com and its unique status as a one-of-its-kind, online nutrition resource. Earlier, Erica spent several years in nutrition- and health-related positions at the American Red Cross in Greater New York and the American Health Foundation. She earned her master’s degree in community

health sciences from New York City’s Hunter College. Erica was inspired to join Healthy Dining after receiving a copy of the publication Healthy Dining in San Diego, the forerunner of the award-winning HealthyDiningFinder.com. She loved the concept and knew immediately she wanted to be a part of the effort. While fine dining restaurants often start important trends such as creative menuing of whole grains, these trends spread and become mainstream when quick-serve and casual dining restaurants across the country adopt them. But how can diners know which restaurants serve whole grains and other healthier dishes? HealthyDiningFinder.com drives demand for healthier choices at restaurants, by spotlighting dietitian-approved options at both chains and independent restaurants. Learn how it works – and get the specifics on how whole grains can now be found at places you may never have expected them. Farm to Table Panel: If You Menu It, They Will Come Martha Rose Shulman, Author, Columnist, New York Times (moderator) Jason Bond, Chef, Bondir restaurants Barry Maiden, Chef, Hungry Mother and State Park restaurants Ana Sortun, Chef, Oleana and Sofra restaurants Liz L’Etoile, Director of Sales & Marketing, Four Star Farms Until recently, whole grains were a rarity on restaurant menus, and few chefs were familiar with the potential tastes and textures that whole grains could add to their repertoire. Now, better chefs are discovering that whole grains bring a broad new palette of flavors and possibilities not only to side dishes but to center-of-the-plate–and local farms are stepping up to supply them. Our panel of three award-winning chefs and a farmer will explain how chefs use whole grains in their restaurants; how diners' attitudes to whole grains have evolved in recent years; and which dishes and grains are most popular. They'll also offer tips for other restaurants just starting down the whole grain path – and for manufacturers and suppliers interested in meeting the whole grain needs of restaurants.

Martha Rose Shulman writes the popular daily recipe feature on nytimes.com entitled Recipes for Health, and is the award-winning author of more than twenty-five cookbooks, including The Simple Art of Vegetarian Cooking, The Very Best of Recipes for Health, Mediterranean Harvest: Vegetarian Recipes from the World’s Healthiest Cuisine, Mediterranean Light, Provençal Light, and Entertaining Light. Her food combines pleasure and health and draws largely from the cuisines of the Mediterranean. She is a founding contributor at www.ZesterDaily.com, and is the co-owner of the Venice Cooking School in Los Angeles, California. Martha also works as a writing collaborator with chefs. She has co-authored two James Beard

Award-winning cookbooks, The Secrets of Baking with pastry chef Sherry Yard, and The Art of French Pastry with Jacquy Pfeiffer. She has also co-authored books with Wolfgang Puck, Dean Ornish, and Mark Peel, and with the Culinary Institute of America.


Chef Jason Bond’s vision at Bondir in Cambridge and Concord, MA is to craft modern American cuisine with the highest quality ingredients from land and sea, sourced from an extensive network of local farmers, fisherman, and vendors, as well as his own one-acre plot of land, Bondir Gardens. This network of connections has spawned close friendships, allowing Bond to take advantage of such perks as receiving morning texts with local fishermen’s catch of the day and access to the area’s finest wild foraged edibles. His specialties include charcuterie, whole animal and plant usage, heirloom varieties of vegetables, and sustainable agriculture. Bond’s restaurants have garnered an impressive list of

industry awards, including Bon Appétit’s “Best New Restaurants in America” in 2011, The Boston Globe’s “Boston’s Best New Restaurants” in 2011, Boston magazine’s “2013 Best Chef, General Excellence,” and Boston magazine’s “2014 Best New Restaurant, West” award.

Born in Southwest Virginia, Chef Barry Maiden took his early culinary cues from his mother and grandmother then quickly branched out to working in professional kitchens, even before finishing high school. Later, at Magnolia's in Franklin, Tennessee, he worked alongside renowned chef and teacher Emile Labrousse, who became his mentor and encouraged him to go to the New England Culinary Institute in Vermont. After NECI, Maiden came to Boston and worked at L'Espalier and Sel de la Terre before moving on to three years at Lumière as Chef de Cuisine. Maiden opened his own kitchen at Hungry Mother in 2008, with food inspired by his Southern roots, his training in classic techniques, and his

commitment to sustainable farming and cooking. In late 2013, Maiden and his partners opened State Park, the “little sister” to Hungry Mother, where the vibe is Appalachian Mountain-meets-Kendall Square chic. Maiden also teaches classes and mentors students at Boston University’s culinary arts program.

Seattle-born Ana Sortun opened Moncef Medeb’s Aigo Bistro in Concord, Massachusetts, in the early 1990s after earning a degree from La Varenne Ecole de Cuisine in Paris. Stints at 8 Holyoke and Casablanca in Harvard Square, Cambridge soon followed. When Sortun opened Oleana in 2001, she quickly drew raves for her creative combination of farm-fresh ingredients and eastern Mediterranean spice blends. After a visit to Boston, Tom Sietsema of the Washington Post wrote of Oleana, ”Should you have time for only one place to eat, make it this space.” The judges of the Beard Foundation awards agreed, awarding Sortun The Best Chef: Northeast honor in 2005. Her cookbook, SPICE;

Flavors of the Eastern Mediterranean (2006, Regan Books), garnered a nomination by the James Beard Foundation for Best Cookbook. In 2008, Sortun and two partners opened Sofra, a Middle Eastern bakery, café, and retail shop; she is also a partner in Sarma, serving small, seasonal plates (meze) and modeled after the traditional mehanes of Turkey.

Liz L’Etoile grew up in a small town in Maine and spent her childhood summers working at a neighbors' small vegetable stand, where she ate more produce than she sold. Never envisioning herself as a farmer, Liz worked for many years in children's mental health research and as a social worker until she met her husband Nathan. Enticed to visit Nathan's family farm, Four Star Farms, Liz quickly fell in love with the picturesque landscape, the family and the unique products they produced (several small grain varieties, freshly milled flour and corn meal, and hops). Today, Liz works full time at the farm, using her powers of social work to forge strong business relationships and find common ground between the

farm and its consumers, moving both toward a sustainable model that addresses the needs and objectives of each.


Why are Celiac Disease and Gluten Sensitivity on the Rise? Alessio Fasano, MD, Director, Center for Celiac Research, MassGeneral

Hospital for Children

World-renowned pediatric gastroenterologist, research scientist and entreprenuer Alessio Fasano, M.D., directs the Center for Celiac Research at MassGeneral Hospital for Children. He is also Division Chief of Pediatric Gastroenterology and Nutrition and director of the Mucosal Immunology and Biology Research Center at MassGeneral Hospital for Children. Dr. Fasano’s research focuses on mucosal biology of the gut and transcends the disciplines of physiology, microbiology, and molecular and cell biology. In 2000, his team discovered the ancient molecule zonulin, which regulates the

permeability of the intestine. In 2003, his research established the rate of celiac disease at one in 133 people in the U.S. He is a visiting professor of Pediatrics at Harvard Medical School and author of Gluten Freedom, a book published in spring 2014 by Wiley Health on celiac disease, gluten-related disorders, and the gluten-free diet.

Wheat, the most widely grown crop, is immensely diverse, with more than 25,000 different cultivars produced by plant breeders worldwide. Wheat is widely used to produce bread, other baked goods, pasta and noodles. In addition, the wide availability of wheat flour and the functional properties of gluten proteins provide the rationale for their wide use as an ingredient in food processing. Possibly the introduction of gluten-containing grains, which occurred about 10,000 years ago with the advent of agriculture, represented an evolutionary challenge that created the conditions for human diseases related to gluten exposure, including wheat allergy, celiac disease (CD) and non-celiac gluten sensitivity (NCGS). A decade ago celiac disease was considered extremely rare outside Europe and, therefore, was almost completely ignored by health care professionals outside the Old Continent. In only 10 years, key milestones have moved celiac disease from obscurity into the popular spotlight worldwide. Now we are observing another interesting phenomenon that is generating great confusion among health care professionals. The number of individuals embracing a gluten-free diet (GFD) appears much higher than the projected number of celiac disease patients. According to recent surveys, as many as 100 million Americans will consume gluten-free products within a year. Therefore, health care professionals are struggling to determine which patients really benefit from the GFD. There are claims that eliminating gluten from the diet improves health and helps people lose weight, and that gluten is even harmful to humans. Although there is no question that there is a fad component to the current popularity of the GFD, reaction to gluten ingestion has been associated to specific disorders, such as irritable bowel syndrome, chronic fatigue, neurologic disorders, and autoimmune disease. Therefore, there is an urgent need for a better understanding of the clinical presentation, epidemiology, pathogenesis, and management of gluten-related disorders.


Rooting Out Fiction to See the Facts of Today’s Wheat Brett Carver, PhD, Regents Professor, Oklahoma State University

Brett Carver is a Regents Professor at Oklahoma State University and holder of the Wheat Genetics Chair in Agriculture, a faculty position endowed by a local wheat miller, a grain cooperative, a wheat research state board, and most recently, Mr. Boone Pickens. Dr. Carver has directed a winter wheat breeding and genetics research program for almost 30 years. He is past chair of the National Wheat Improvement Committee, a consortium of academic, private, and government researchers dedicated to wheat improvement, and he currently serves on the Wheat Foods Council Advisory Board. Since 2001, Carver has released 19 wheat varieties, including Endurance and Duster, which have led all

varieties in acres planted in Oklahoma since 2010. He is the editor of Wheat: Science and Trade, a comprehensive reference book for graduate students, wheat researchers, processors, and practitioners. Carver is a Fellow of the Crop Science Society of America and the American Society of Agronomy. Though it’s a plant that appears in so many forms among our daily food choices, we often struggle with what truly constitutes modern-day wheat and how it differs from its ancestors. Much of the outpouring of public opinion, true or false, falls on a relatively small component of the wheat kernel, that being the protein fraction. It is the versatility in the amount and kind of wheat protein carried forward from the origins of wheat which gives consumers so many options at the table. One fact that often gets overlooked in the heat of discussion about wheat is that breeders strive to preserve that versatility while advancing the plant’s productivity. Basic principles of wheat evolution and improvement – from plant to protein – will be presented to help the audience better understand why the wheat plant today is in some ways indistinguishable from wheat of the past. Popular Nutrition Writing & the Pitfalls of Pseudoscience James Hamblin, MD, Senior Editor, The Atlantic

James Hamblin, MD, is a senior editor at The Atlantic. He writes about behavioral health, culture, and preventive medicine. He also hosts a video series called If Our Bodies Could Talk. His work has been featured on or covered by NPR, BBC, MSNBC, New York, The New York Times, Politico magazine, Slate, The Awl, and even mentioned in passing on The Colbert Report. TIME named him among the 140 people to follow on Twitter in 2014, and BuzzFeed called him "the most delightful MD ever," though he is in no way as delightful as William Carlos Williams. After medical school he trained in radiology for a while—and improv at iO Chicago and UCB LA—before joining The Atlantic to develop a health section

and, at least for now, work entirely in media.

What makes a health story interesting? What makes a web story popular, and what makes a book a diet book a bestseller? There are certain themes and basic elements that occur again and again in popular media. In pursuit of book sales and media popularity, the gritty details of science often get left by the wayside. Most of the bestsellers in health writing are largely fiction, including books like Grain Brain and Wheat Belly. They prey on people's most serious concerns. That is the lowest form of sensationalism. But it doesn't have to be that way. The truth can be just as engaging.


What Did Paleo Man Really Eat? David Katz, MD, MPH, FACPM, FACP, Founding Director, Yale University

Prevention Research Center

David L. Katz is the founding director of Yale University’s Prevention Research Center; President of the American College of Lifestyle Medicine; Editor-in-Chief of the journal, Childhood Obesity; and director of the Integrative Medicine Center at Griffin Hospital. A clinician, researcher, author, inventor, journalist, and media personality, Dr. Katz is the recipient of numerous awards and recognitions, including an honorary doctoral degree and widely supported nominations for the position U.S. Surgeon General. He has authored nearly 200 scientific papers and chapters, and 15 books. A two-time diplomate of the American Board of Internal Medicine, and a board-certified specialist in Preventive Medicine/Public

Health, he is recognized globally for expertise in nutrition, weight management and the prevention of chronic disease. He has been acclaimed by colleagues as the “poet laureate” of health promotion. www.davidkatzmd.com

Most of us have a hard time remembering what we had for breakfast yesterday. No one should be too surprised, then, that there is considerable debate regarding the details of our ancestral diet. There is, however, considerable consensus as well. Our ancestors ate a variety of wild plant and animal foods, none of which is available to us today. Even the most ardent proponents of a “Paleo” diet are obligated to approximate it with foods currently extant. In many cases, the Paleo rubric is invoked as an apparent excuse to eat meats that bear no resemblance to the game consumed by our ancestors. The ostensible pros and cons of Paleo-style eating, how the term tends to be used, and what it really ought to mean will be explored- in the context of more general considerations about the optimal diet for human health, and the health of the planet. Health Limitations of Gluten-Free and Grain-Free Diets Pamela A. Cureton, RD, LDN, Clinical/Research Dietitian, Center for Celiac

Research, Massachusetts General Hospital

Pam Cureton is a clinical and research dietitian specializing in the treatment of celiac disease. She has worked in the area of gluten-related disorders since 1993, when she joined the University of Maryland, School of Medicine, working with the Division of Pediatric Gastroenterology and Nutrition and Dr. Alessio Fasano. Her current position includes working with Dr. Fasano at the Center for Celiac Research at Massachusetts General Hospital and for the University of Maryland celiac clinic. Her work includes coordinating the clinical management of patients with celiac disease and gluten intolerance; educational programs and lectures for the celiac community, physicians, dietitians and other health care

providers; and involvement in research projects at the Center. She is the author of many articles on celiac disease and the gluten-free diet and has contributed to many other publications including textbooks, magazines, and other patient education resources. She currently serves as Chairperson for the Dietitians in Gluten Intolerance Disease, a subunit of the Medical Nutrition Practice group of the Academy of Nutrition and Dietetics. For those with celiac disease (CD) and non celiac gluten sensitivity (NCGS), the gluten free diet is essential for maintaining good health. For this population, care must be taken to ensure that the diet is balanced and meets all their nutritional requirements as the gluten free diet can be low in B vitamins, iron and fiber. Common complaints from those following the gluten free diet include constipation and unwanted weight gain. Why then would approximately 2 million consumers choose to follow such a diet if they do not have CD? This session will explore the facts and myths about the gluten free diet including those who benefit vs. those caught up in the latest fad diet, the nutritional pitfalls of the GFD, and what is the role of grains in a healthy balanced diet.


Glycemic Impact: Eat the Right Carbs, not “No Carbs” Furio Brighenti, DrPH, Professor & Chair of Human Nutrition,

University of Parma

Educated at the University of Milan as a Food Scientist (MSc, Faculty of Agricultural Sciences), and as a Public Health Nutritionist (PhD, Faculty of Medicine), Furio Brighenti is currently Full Professor and Chair of Human Nutrition at the department of Food Science, University of Parma and also serves as Vice-Rector for Research. His scientific career included post doc research fellowships at the INRA of Nantes (France) and at the Department of Nutritional Sciences of the University of Toronto (Canada), where he was trained by Professor David Jenkins on the

concept of the Glycemic Index of foods. These experiences oriented his research interest on the metabolic and physiological effects of foods and food components (published in more than 110 research papers), including the now-emerging topic of food-gut microbiota interactions. His team is now deeply involved in unraveling the complex interlinks which exist between food polyphenols / dietary carbohydrates and intestinal microenvironment, to cast new light on the effects of whole grains and vegetable foods in preventing human disease. On these topics he also maintains a strict collaboration with the Italian sites of the EPIC study. Besides his academic activity, he served on the board that defined the last two editions of both the Italian Nutritional Guidelines, and the Italian DRVs (LARN). He is member of the Commission Scuola e Cibo (Food & School) of the Italian Ministry of Education, University and Scientific Research. He is the current President of the Italian Nutrition Society and member of different national and European public scientific boards dealing on foods, nutrition and nutritional education. He serves as Editor-in-Chief of the International Journal of Food Sciences and Nutrition. The quality of dietary carbohydrates can influence a number of physiological responses linked to long-term health maintenance and/or disease risk, and the postprandial glycemic potential (including glycemic index and glycemic load) has been advocated as one useful measure of carbohydrate quality. However, the glycemic impact of foods/meals/diets depends on many aspects linked to food composition and structure, to the way foods are prepared, and to how foods are combined within dietary patterns and habits. Therefore, it’s not surprising that understanding these concepts has proven so difficult for health professionals, policy regulators – and ordinary people! – compared to the simple message of “just reduce carbs in your diet.”

Yet this more complex message is worth understanding. This talk will review key studies in the scientific literature that are useful in predicting the effect of different carbohydrate foods on postprandial glycemia, as well as the benefits linked to selecting low glycemic index foods as the basis of a healthy diet. Then, we’ll discuss how to apply this science, by exploring some key aspects linked to food composition, processing and combinations, with the aim to provide useful tips for consumers, cooks and food developers interested in reducing the glycemic impact of the diet without simply reducing its carbohydrate content.


Health Benefits of Whole Grains and the Role of Intact Grains Nicola McKeown, PhD, Director of the Nutritional Epidemiology Program, Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University

Dr. Nicola McKeown is an Associate Professor and Director of the Nutritional Epidemiology Program at the Friedman School of Nutrition Science and Policy and a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. She is internationally renowned for her work on the role of whole grains in promoting health. Dr. McKeown’s early work on the relationship between dietary carbohydrates and lifestyle factors in the development of insulin resistance and metabolic syndrome led to an increased focus on whole grains. She has made significant contributions to our understanding of the impact of whole grain intake on abdominal adiposity, weight gain, metabolic syndrome, and

CVD risk. She was the first investigator to robustly characterize the relationship between whole grain intake and reduced visceral adiposity in a large cohort. Her work now employs both large observational datasets and controlled intervention studies to examine the effects of whole grains on blood biomarkers and gut microbiota. She is also leading an innovative new project to develop a fiber evidence map with the goal of compiling and synthesizing the current and emerging body of literature linking dietary fibers to health outcomes. She is a scientific advisor to the Whole Grains Council, serves on the editorial board of Nutrition Today, and is a fellow of the Obesity Society. Dr. McKeown received a BS in Human Nutrition from the University of Ulster in Northern Ireland and a PhD in Nutritional Epidemiology from the University of Cambridge in England. The whole grain is composed of a host of health-promoting compounds, including fermentable carbohydrates (dietary fibers, resistant starch, oligosaccharides), phytochemicals, lignans, and antioxidants. Although most whole grains consumed in the US have been processed in some way, the three attributes of the grain (i.e. the starchy endosperm, germ, and bran) need to be present in the same relative proportions as they exist in the intact grain for a food product to be considered a whole grain. The ancient grains - amaranth, buckwheat, couscous, quinoa, millet, teff, and spelt- are making a comeback in modern cooking. This presentation will focus on the nutritional and functional attributes of a variety of whole grains and how they are attributed to improved health.


Making Wheat Technically Gluten Free: New Research in Sourdough Methods Marco Gobbetti, PhD, Full Professor, University of Bari Aldo Moro

Marco Gobbetti is full professor of Food Microbiology in the Department of Soil, Plant and Food Sciences, University of Bari Aldo Moro. A frequent international speaker on food microbiology and sourdough fermentation of grains, he is the author of around 360 published articles, including more than a hundred on sourdough bio-technology, making his laboratory well-known throughout Europe and beyond. He edited the Handbook on Sourdough Biotechnology (Springer, 2013). He serves as an Associate Editor or Editorial Board Member for several journals, including the International Journal of Microbiology, the International Dairy Journal, the International Journal of Food Microbiology, and Food Microbiology. A

permanent member of the Scientific Committee of the International Sourdough Symposium (now in its sixth edition), Dr. Gobbetti has coordinated nearly forty innovative projects funded by food and pharmaceutical companies, the results of which can be seen in the form of novel products currently on the market. Since 2002 a number of studies have addressed gluten degradation during food processing, in search of a way to render wheat products safe for people suffering from celiac disease (CD). During this time, a biotechnology strategy was established that reduced residual gluten to less than 10 ppm [a level that is technically gluten-free under US and European regulations]. Evidence from human in vivo studies showed that baked goods made with this hydrolyzed (“digested”) wheat flour are absolutely safe for people affected by CD. The process has been patented and commercial products will be on the market in 2015. Digested wheat flour is safe for CD people, since all gluten has been degraded to free amino acids, and no epitopes responsible for CD remain in the wheat preparation. In addition, this process has been shown to be suitable for modern commercial bakeries following a technological adaptation, without markedly slowing operations. Compared to their traditional gluten-free counterparts, these new baked goods made with hydrolyzed wheat flours offer a number of nutritional, economic and sensory advantages. The use and adaptation of an old biotechnology – that of sourdough fermentation – has been the successful tool to solve the most diffuse food intolerance. Additional studies will address potential application of this approach for Irritable Bowel Syndrome (IBS) and Non-Celiac Gluten Sensitivity (NCGS). Sprouted Grain Flour: The Next Frontier Peter Reinhart, CCP, Chef on Assignment, Johnson & Wales University

Peter Reinhart is the author of ten books, including The Bread Baker’s Apprentice (2002), Book of the Year winner from both the International Association of Culinary Professionals and the James Beard Foundation. His books include Peter Reinhart’s Whole Grain Breads: New Techniques, Extraordinary Flavor (2008), and Crust & Crumb (1997, both also James Beard Award winners; Peter Reinhart’s Artisan Breads Everyday (a James Beard nominee); the best selling American Pie: My Search for the Perfect Pizza (2004), The Joy of Gluten-Free, Sugar-Free Baking (2012) and his newest book, Bread Revolution (October 2014).

Peter teaches courses on baking and on food and culture at Johnson & Wales; he is also a product developer and consultant for a number of major international food companies and host of the popular video website, PizzaQuest.com. He is the consulting partner at Pure Pizza, Charlotte’s first organic, farm to table pizzeria, and also serves on a number of local non-profit boards, including The Seventh Street Public Market and also The Community Culinary School of Charlotte, a training program for people who have experienced barriers to employment.

Sprouted grains have been around for millennia, and sprouted wheat and other whole grains have been mashed into a pulp and used to make popular commercial breads for at least sixty years. But an historically new option now exists, in which the grains are sprouted, dried, and then milled back


into flour similar to non-sprouted grain flour -- a flour that can be stored, shipped, and treated like regular flour, and that even has a much longer shelf life than conventional whole wheat flour due to the sprouting process. The difference in flavor, nutritional values, and digestibility is immediately apparent and, as the supply of these sprouted grain flours increases, the culinary world is taking note and incorporating them into menus and food preparation, especially bread. Peter Reinhart, whose newest book, Bread Revolution, examines this new frontier in baking, will demonstrate how a basic sprouted whole wheat dough is made and offer tastings of both this bread and a corn bread made from 100% sprouted corn flour. He will also explain the sprouting and drying process and answer questions about applicability for the foodservice industry and for commercial bakeries. Marketing Whole Grains: A Hands-on Workshop with 360PR Victoria Renwick, Sr. Vice President, 360PR Healthy Living Practice Lindsay Durr, Account Director, 360PR Healthy Living Practice Jessica Becker, Account Supervisor, 360PR Healthy Living Practice Kelsey Revens, Account Executive, 360PR Healthy Living Practice Brittany Bang, Manager, Marketing and Business Development, 360PR Jaime Hutkin, Digital Media Specialist, 360PR

Bringing clients creative thinking that breaks through, and a hyper-focus on execution to transform big ideas to action and game-changing results, 360PR is widely regarded as one of the hottest consumer shops in the PR industry today. They’ve been named Boutique Agency of the Year and Best Agency to Work For, and that’s helped them to attract the very best talent and the most revered and innovative brands and clients.

360PR has been working with leadership brands since the firm was launched in 2001, and has stayed true to its focus: 360 is all consumer, all the time. Many of 360PR’s staff came to the company by way of editorial and other media environments. They understand what it takes to build a great story and to compel others to embrace that story. In addition to their media-savvy account staff in New York and Boston, 360PR has a full-service team of digital and social media experts, including web designers, producers, community managers and analytics specialists. Together, they seamlessly integrate earned, shared and owned media channels to surround a brand’s target audience online and off. Once your company has formulated a delicious whole grain product, how do you make that product stand out on grocery shelves? Award-winning PR firm 360PR has designed a hands-on marketing workshop to give conference attendees insights into the process of picking a suitable name for your product, defining what your product/brand stands for, and bringing the product to market. Fire up your creativity and your willingness to listen and learn, for an unforgettable and enlightening hour.


School Foodservice Panel: Making Whole Grain-Rich Work Coleen Donnelly, Corporate Chef, K-12 Segment, InHarvest (Moderator) Mellissa Honeywood, RD, Director of Food & Nutrition Services, Cambridge

Public Schools Samantha Weiss, MPH, RD, LD, Supervisor of Menu Planning and Special Diets,

Boston (MA) Public Schools Starting with the 2012-13 school year, the National School Lunch program required that at least half the grain foods served in schools qualify as “whole grain-rich.” This past summer, the new rules kicked in fully, requiring all grains at breakfast and at lunch to be whole grain-rich, sending school districts and supplies alike scurrying to implement the changes. Media reports highlighting resistance to some of the new requirements don’t tell the full story, however. In this session, two professionals who work daily in Boston area public schools will explain what’s really happening in the school food trenches – including both the challenges and the benefits of serving healthier foods in schools. They’ll also share details about their students’ favorite whole grain dishes and pass on suggestions for manufacturers seeking to meet schools’ needs.

A 1996 graduate of The Culinary Institute of America, Coleen Donnelly has an extensive career in professional kitchens as an executive chef and restaurant owner, and in classrooms as a chef-instructor. Her school career began in 2000 when she joined the Ross School team, overseeing the kitchen and managing the serving of 1,300 daily meals focusing on locally and sustainably grown ingredients. For the past several years, Donnelly, now based in the San Francisco Bay Area, has dedicated herself to shifting focus on food in the nation’s public schools to a healthy, sustainable model utilizing scratch cooking. In her current role with Indian Harvest, Coleen works directly with school districts to develop

whole grain solutions that fit within the rigid structure of school lunch.

Mellissa Honeywood delights in the privilege of serving the students of Cambridge wholesome meals so they are well nourished and ready to get the most from their education every day. She received her BSc in Culinary Nutrition from Johnson and Wales University, then completed her training as a registered dietitian at Keene State College and at Dartmouth Hitchcock Medical Center, giving her an ideal combination of chef’s skills and in-depth nutrition knowledge. After working in the restaurant business as a chef, she served as “Queen of the Lunch Ladies” (officially Staff Specialist, Chef/Dietitian) for the Baltimore Public Schools from 2008-2012, before taking over as Food Service Director for the Cambridge Public Schools.

Samantha Weiss has a passion for improving the nutritional habits of children. Her deep background in food and nutrition began with a Bachelors in Food Science and Human Nutrition from the University of Illinois Urbana-Champaign; she then completed her Dietetic Internship at the University of Iowa Hospitals and Clinics, followed by a Masters of Public Health from the University of Texas School of Public Health, specializing in maternal and child health. These qualifications serve her well in her current position with the Boston Public Schools, where she writes the menus to ensure compliance with national regulations and also manages the special dietary needs. Before coming to Boston in mid-2013,

she worked as a K-12 Area Food Service Supervisor, and also worked in childhood obesity research in Austin, Texas.


Retail Success Panel: From Supermarkets to Convenience Stores Jim Bressi, Director of Product Development, Kwik Trip Carrie Taylor, RDN, LDN, Lead Registered Dietitian, Big Y Foods

Jim Bressi is the Director of Food Research and Development for Kwik Trip, Inc, located in La Crosse WI. He is a graduate of Johnson and Wales University in Providence, RI. Jim’s career in foodservice has spanned more than 25 years. Among his areas of responsibilities with Kwik Trip, Inc are Food Branding, Graphic Design and Packaging, Food Marketing and Product Development. Jim has worked in many facets of the food industry including hotels, restaurants and culinary education. Jim carries his passion for food into all areas he serves and is truly a great innovator in the culinary and convenience food industry.

Beginning in 2008 Kwik Trip joined the Whole Grains Council when we first introduced our version of a Whole Wheat White Bread. Kwik Trip has long been in the baking business offering wholesome well-made breads at a value to the 5.5 million guests we service each week at our 425 stores. Seeing the success of our first product we further introduced an 8 Grain bread and a Fiber Enriched both of which met the Whole Grains Council standards. The public surprised us by their acceptance and sales! We have never looked back. We have recently introduced our Harvest Whole Wheat Bagel and have plans to offer a whole wheat Hamburger bun in 2015. In 2014 Kwik Trip, Inc. became the first and only C-Store operator in the United States to sign a MOU and become a partner with the Partnership for a Healthier America.

A lover of food and of cooking delicious, nutritious recipes, Carrie Taylor studied both nutrition and exercise science at Virginia Tech in the foothills of the Blue Ridge Mountains. Upon graduating, she had the opportunity to work on a weight management intervention where she learned first-hand the impact behavior modification therapy has on lifestyle behaviors. After completing her dietetic internship with Virginia Tech, Carrie joined UMass Extension to create and lead nutrition education programs for low income students and families living in the South Coast region of Massachusetts. In 2005, she joined Big Y Foods, a family owned and operated food retailer based in

Springfield, MA, and serves as their Lead Registered Dietitian Nutritionist for the Living Well Eating Smart program. Carrie now calls the Pioneer Valley region of Western Massachusetts home and enjoys all it is has to offer with her husband, infant son and their dogs Milo and Bigelow. Since the 2005 USDA Dietary Guidelines put whole grains in the forefront of consumers’ (and manufacturers’) minds, shoppers have been bombarded with different media messages regarding the importance of whole grains. But what do consumers think? This presentation will explain the role of supermarket dietitians as key messengers and agents of empowerment for consumers, citing examples of community education around the topic of whole grains—from newspaper columns, radio commercials and television segments to social media posts and in-store publications. Insight on the whole grain journey shoppers have taken to arrive at where they are today will also be reviewed.


Manufacturers’ Panel: Positive Whole Grain Messages for Success Todd Kluger, VP Sales & Marketing, Lundberg Family Farms (Moderator) Dennis Gilliam, Executive VP, Sales & Marketing, Bob’s Red Mill Charles Marble, CEO, Elevation Brands, LLC Anna Rosales, RD, Nutrition Manager, Region America, Barilla

Todd Kluger has been Vice President of Sales & Marketing for Lundberg Family Farms since 2009, after filling the same position at Roman Meal for three years. He has fifteen years of marketing experience in established corporations and start-up ventures, including Starbucks, PocketThis, The Essential Baking Company and The Essential Chocolate Company. Todd holds a BA in Marketing Communications from Washington State University, and also studied business at Nihon University in Japan. He has a passion for creating products that incorporate whole grains based in the health & wellness organic food category.

After 29 years in the printing industry – from typography to sales – Dennis Gilliam answered a call to join Bob Moore, Founder of Bob’s Red Mill, soon after the mill had been torched by an arsonist. Never lacking ideas and energy, and planning one trade show and distributor call at a time, he formulated the marketing plan, implemented new product development and managed sales. As Executive Vice President Sales and Marketing, and Partner, Gilliam helped fuel the growth and take the company from a band of 18 to a team that today numbers 390. His mentoring to talented people, development of advertising programs and creative public relations – all infused with vigor and authenticity, have helped make Bob’s

Red Mill synonymous with stone ground foods for every meal of the day. Knowing that whole grains, fruits and vegetables are the building blocks of good nutrition is not enough, so at Bob’s Red Mill we dig deeper to find inspiration and create story. That inspiration takes many forms. Substantial gifts made to universities and colleges provide funding to continue extensive scientific research that has proven the significant role nutrient dense foods (whole grains, fruits & vegetables) play before, during and after pregnancy in determining the onset of chronic diseases across the lifespan in current and future generations. Posting scores of how-to-cook-whole grains videos on our website. A victory for our Steel Cut Oats at the Golden Spurtle World Porridge Championship in Scotland. Connecting with birders around the world. A top-tier chef’s food blitz outing to New York promoting Grains of Discovery. National television advertising. Echoing comments of a London hotelier, we dig deeper by “making friends and generating buzz and excitement,” realizing that “it’s the experience ultimately, that is the product.” So why not show people the whole grain foods they want and need, give them the inspiration and help them create their next whole grain experience?

Charles Marble is a highly experienced executive in the food industry. With over 25 years of involvement and knowledge, he has the capacity to manage all facets of a food corporation both domestically and internationally. Mr. Marble received his A.S. degree in Animal Science at Alfred State College, B.S. degree in Food Science from Cornell University and M.B.A. from Lake Forest Graduate School of Management. Mr. Marble’s past experiences in sales, marketing and operations with companies such as Triad Foods Group, LLC, and Frito-Lay, Inc. have made him an expert in corporate growth on branded, specialty foods and snacks. Chuck is currently serving on the Cornell University Food Science Advisory Council.

As a leading provider of allergy-friendly, gluten-free products, Ian’s is selling to consumers who have been told “no” most of their lives when it involves food and dietary restrictions. “No milk, no peanuts, no bread…” Early generations of gluten free foods were characterized only by what was taken out: they were almost always made with refined grains and empty starches, offering poor alternatives for a balanced nutritional diet – and in some cases aggravating an already sensitive digestive system. In


contrast, we aim to create a positive message, by incorporating whole grain in our products to deliver consumers the delicious, nutritious solution they deserve. Many of Ian’s products, press releases and ads feature the Whole Grain Stamp to help consumers see that eating gluten-free or allergy-friendly does not have to mean eating grain-free. Using the Whole Grain Stamp in our messaging also helps us to create a positive message, while educating consumers on how to eat smart, regardless of their food allergy or dietary restriction. We strive to communicate our passion for healthy eating, and through our products and overall brand presence. Doing so with a positive massage is crucial for success.

Anna Rosales is a professionally trained chef, chef instructor, and registered dietitian. By blending her love of cooking with her passion for healthy living, Anna has acquired a wealth of experience in clinical nutrition, meal planning, culinary arts, and nutrition education. She currently provides dietary and nutrition counsel for all Barilla product research, development, and marketing. Prior to joining Barilla in 2011 as the Nutrition Manager – Region Americas, Anna was the corporate dietitian for Yakult, an international probiotic company, where she educated health professionals and consumers on the benefits of probiotics. The California Health & Longevity Institute at the Four Seasons Hotel & Resort in Westlake Village, CA

retained her as a chef instructor and consulting dietitian for 3 years and she also had a nutrition consulting and culinary education practice called Eat Chic. She is a graduate of the Illinois Institute of Art with a degree in Culinary Arts and New York University with a degree in Nutrition, Food Studies, and Public Health. Barilla has used many creative approaches to ensure that their whole grain products will be successful and contribute to better health. This talk will focus on three of those initiatives, describing how the Whole Grains Taste Challenge overcame the trial barrier for whole grains; how Barilla works with schools to help them have success with whole grains that children will eat; and how Barilla’s internal wellness plans have educated their employees about whole grains and put more whole grains on their plates (with very positive results!).


The Whole Grains Council: Making a Difference Cynthia Harriman, Director of Food & Nutrition Strategies, Oldways / Whole

Grains Council Mallory Cushman, Stamp Program Manager, Oldways/Whole Grains Council Kelly Toups, MLA, RD, LDN, Program Manager, Oldways/Whole Grains Council Founded by Oldways in 2003, The Whole Grains Council has been a key factor in the national and worldwide momentum of whole grains. This presentation will detail the highlights of the WGC’s first eleven years of progress, including the success of the Whole Grain Stamp, which was introduced in January 2005. We’ll end with a look ahead to what’s next on the WGC’s agenda.

In her work at Oldways, Cynthia Harriman combines her diverse experience in nutrition, management, writing and intercultural exchange. An avid proponent of healthy eating, Cynthia developed and taught an interactive nutrition curriculum called Good Food Basics. Before joining Oldways in 2003, she worked as International Marketing Manager and later VP of New Product Development for a manufacturing company, and was founder and managing director of the Summer Computer Institute. Cynthia is the author of scores of magazine articles and five books, including the well-known Take Your Kids to Europe, a family travel guide now in its eighth edition, and Good Eats: Quick and Easy Food for Busy College

Students. She is a graduate of Brown University. Mallory Cushman graduated from Boston University in 2009 with a degree in Art History and Anthropology after which she focused on traveling, writing, and working in online media. After spending more time than she’d like to admit in local markets and grocery stores throughout her travels, it quickly became apparent to her that her lifelong passion for food (and eating!) was destined to be her career. Before joining Oldways, Mallory was the Communications and Outreach Intern at Chefs Collaborative, where she developed a love for locally grown, and simple yet delicious food. In addition to managing the Whole Grains Stamp Program, she is currently working towards her Masters in Gastronomy at Boston University.

A native Texan, Kelly Toups graduated from the University of Texas with a nutrition degree and became a Registered Dietitian. Kelly’s passion for delicious and nutritious food developed after studying the Mediterranean diet in Sicily, and interning at the global headquarters of Whole Foods Market. From there, Kelly decided to complement her nutrition background with a Masters in Gastronomy from Boston University. While in Boston, Kelly helped research France Moore Lappé’s upcoming book on World Hunger, and also managed an award-winning healthy eating program for Boston College Dining Services. (In fact, one of her proudest accomplishments was implementing a campus-wide switch to whole

grain buns.) Now at Oldways, Kelly is delighted to be working with a team that shares her love for great tasting, healthy meals.

It Takes a Village to Make Whole Grains the Norm Experts at this conference go beyond those who have held forth from the podium; many of our conference attendees are also carrying out important whole grain projects. To encourage networking and to make sure that the important work of these additional experts is recognized, our last session will feature cameo appearances from some of the experts in the audience. Concluding Remarks Sara Baer-Sinnott, President, Oldways Cynthia Harriman, Director of Food & Nutrition Strategies, Oldways / Whole

Grains Council


Breaking Barriers, Busting Myths

Whole Grains: Breaking Barriers – Nov. 2014 Breaking Barriers, Busting Myths p. 3-1


November 9-11, 2014, Boston, MA –––––––––––––––––––––––––––––––

Breaking Barriers, Busting Myths

Momentum for whole grains has been strong in recent years, with increases in consumption and product availability. At the same time, however, misinformation and pseudoscience have caused some people to become wary of grains, a staple of worldwide diets since the beginning of civilization. In this section you’ll find: Whole Grain Momentum Whole grains continue to rank high in polls of consumers and restaurants. See just a few of the trends here. Myths Busted Solid science backs up the health benefits of whole grains, and refutes many of the most widely-circulated myths regarding these healthy foods. We’ve debunked eight of these myths, with concise comebacks that help set the record straight. Help us spread the word! Education Changes Everything Education continues to be essential to breaking barriers and busting myths. We’ve gathered some of the Whole Grains Council’s most popular and useful resources in one place, so you can put your fingers on them every time you need them. Resources include: 1. Whole Grains Cooking Chart 2. Differences between whole, refined and enriched grains 3. Which grain is healthiest? Nutrients in different grains – and why we

need them. 4. Easy Ways to Make the Switch 5. 10 Tips for Introducing Kids to Whole Grains 6. How to Identify a Whole Grain 7. Recipes available for reprint with hi-res photos


Whole Grain Momentum News stories and national surveys continue to document the incredible momentum of whole grains. Here are just a few examples. 72% of Consumers Seeking More Whole Grains When the International Food Information Council (IFIC) conducted its 2014 Food & Health Survey, it asked 1,005 Americans which dietary changes they were making. 24% said they had begun eating more foods with whole grains in the past year, while another 49% said they have been seeking more grains for more than a year. That adds up to almost three-quarters of those surveyed seeking more whole grains. This squares with a later question in the survey, where 24% said they “try to limit or avoid entirely” refined grains. IFIC 2014 Food & Health Survey Gluten Low on Priority List In the same IFIC survey, consumers were asked whether the presence or absence of 18 different food components had affected their buying decisions in the past year. Gluten was 13th out of 18, with twenty percent of consumers mentioning it (below “food colors,” “stevia,” “probiotics,” “potassium” and eight other choices). IFIC 2014 Food & Health Survey Quinoa on More Menus In 2013, 3.6 percent of U.S. restaurant menus contained the word “quinoa,” compared with just 0.7 percent five years ago. Dataessential, quoted on Bloomberg.com, March 10, 2014 “Hippie Grains Thrive…” Four in Ten Consumers Ate Specialty Grains Four in 10 consumers ate specialty grains in 2013; 30% had couscous and/or barley, 25% quinoa, 23% millet/spelt, 22% bulgur wheat, and 21% buckwheat.

Mintel, quoted on IFT.org, October 2014, Volume 68, No. 10 “Restaurants Reposition for Growth”

Grains Making a Comeback Technomic ranked grain carbohydrates as one of its 10 trends for 2014. “Starches are staging a comeback—from ramen to buckwheat noodles to pasta made with unusual ingredients. Rice bowls (and jasmine rice, basmati rice, brown rice) will be big, in part because of continued fascination with Asian fare and in part because of an association with healthfulness. Look for more in the way of flatbreads, wraps and all kinds of artisan breads, including healthy whole-grain varieties.“

Technomic’s Take: 10 Trends for 2014 (Nov. 13, 2013)

Consumers Like the Taste of Whole Grains “Technomic tells us that 45 percent of consumers believe that dishes featuring 100 percent whole grains are more flavorful than other menu items. Flavor, then, holds the key to success here. With so many grains offering blank canvases, it’s up to the chef to cook and hold the grains properly, pairing them with flavors that move them into the coveted craveable category.” Flavor & The Menu (getflavor.com) “Grains Making Big Gains”


Whole Grains Feature Strongly in 2014 Menu Trends Each year, the National Restaurant Association surveys more than 1000 chefs for their thoughts on the 200 top hot trends for the coming year. For 2014, whole grains figured in many of the top trends including #8 – Non-Wheat Noodles/Pasta (such as quinoa, rice, buckwheat, #12 – Whole grain items in kids; meals, #15 – Ancient Grains (e.g. Kamut, spelt, amaranth), #22 – Non-Wheat Flour (including millet, barley, rice), #24 – Quinoa, #29 – Ethnic Flour (including teff), #31 – Black/Forbidden Rice, #49 – Red Rice. Annual NRA “What’s Hot” Survey for 2014, December 2013 2014 Trend: Drinkable Grains According to a new list from the Sterling-Rice Group, a consumer-insights firm, drinkable grains are one of the top ten natural and organic trends for 2014. Sterling-Rice Group culinary director Kara Nielsen observes that this trend is in line with consumers’ preferences for high fiber products. Drinkable grains include novel beverages such as quinoa smoothies and oat drinks.

Sterling-Rice Group, quoted in FoodProductionDaily.com, June 10, 2014 “Consumer Tastes Shape Natural Food Trends”

Shoppers Seek Health Foods A recent report from the Food Marketing Institute shows that over the past six years, shoppers have increasingly been seeking foods that are more healthful and minimally processed. In 2013, 28% of shoppers reported looking for minimally processed foods, compared to only 19% in 2007. Similarly, 25% of shoppers are seeking foods with a short ingredient list and 26% look for foods with only recognizable ingredients, up from 11% and 17% respectively in 2007. Retailers are responding to these changing preferences by increasing their lineup of natural, organic, and whole grain products.

FMI, quoted on WashingtonPost.com, August 28, 2014, “How We Shop for Food…”

Whole Grains are a Top Functional Food Trend in 2014 In April 2014 the Institute of Food Technologists released a report on functional food trends, which found that ingredients higher in nutrients (specifically mentioning whole grains) were a top attribute that made a food product good for health and wellness. The report found that “For the first time, added fiber/whole grain, more natural/organic, and real fruit/fruit health benefits, outpaced reduced-fat and fortified nutrient claims.” In fact, “Even commercial weight management programs are focusing on added health-promoting ingredients (e.g., whole grains, good fats, and real sweeteners) vs subtracting them.” Similarly, “whole grains, fiber, and vitamin D topped the list of ingredients that two-thirds of those trying to manage their weight added to their diet last year.” However, whole grains aren’t just for dieters. The authors also report that “About one-third of moms are making a strong effort to increase fresh/unprocessed foods, vitamins/minerals, whole grains, and calcium in their child's diet.” Additionally, as an increasing number of families enjoy meatless meals on occasion (now up to 80%), protein packed whole grains, such as quinoa, are a popular addition. IFT, on ift.org, April 2014


Grain Myths Busted

Misinformation about grains and whole grains abounds. We’ve included eight of the most pervasive myths here – with the facts that set the science straight. Myth #1: U.S. wheat is genetically modified. (no!) The Facts: No, there is no GMO wheat commercially available in the U.S. The Details: The book Wheat Belly (and many other sources) attest that wheat in the U.S. food supply has been genetically modified. In fact, there is no GMO wheat commercially available – in large part because U.S. farmers have fought hard against GMO wheat, out of concern that it would put a damper on the export market for U.S.-grown wheat.

Source: “U.S. Wheat Supply,” United States Department of Agriculture Economic Research Service, last updated October 29, 2013, accessed September 11, 2014, http://www.ers.usda.gov/topics/crops/wheat/background.aspx#supply.

Myth #2: modern wheat’s been bred to have more gluten. (no!)

The Facts: No, today's wheat has similar levels of gluten to older wheat. However, many of us are eating more gluten as an additive in processed foods – and wheat breeding has increased the levels of pest-resistant compounds, to which some people may be sensitive. Keep in mind that nearly all food crops, including broccoli and apples, are the product of plant breeding and bear little resemblance to their ancestors.

The Details: Donald Kasarda, PhD, a scientist with USDA's Agricultural Research Service, investigated this allegation in a paper that appeared in the Journal of Agricultural and Food Chemistry in early 2013. He surveyed data from the 20th and 21st centuries and concluded that gluten content in wheat has not in fact increased. In a speech at the International Celiac Disease Symposium in Chicago in September, 2013, Dr. Kasarda also stated that dwarf wheat is a natural cultivar and that the genes for dwarfism and for gluten are not associated in the genetic makeup of modern wheat. Two caveats here. Kasarda’s data do show that average consumption of gluten is rising, especially in the last 15-20 years. That’s because gluten is being added as an isolated ingredient in so many processed foods. (Not an issue, if you eat your foods more on the intact / minimally processed end of the scale.) Research also shows that wheat has been bred to increase its pest resistance -- a worthy goal to save the environment through use of fewer pesticides. Some people are sensitive to these compounds (ATIs, or amylase tripsin inhibitors), however.

Source: Donald D. Kasarda, “Can an Increase in Celiac Disease Be Attributed to an Increase in the Gluten Content of Wheat as a Consequence of Wheat Breeding?,” Journal of Agricultural and Food Chemistry, 61, no. 6 (January 2013):1155-1159, doi:10.1021/jf305122s


Myth #3: eliminating grains or carbohydrates makes you

lose weight. (no!) The Facts: No, eliminating grains or carbohydrates is not a sustainable path to lasting weight loss. In fact, research shows that low carbohydrate diets do not result in greater weight loss over time, and often result in more dropouts than other, less restricted diet types. The best approach to eating includes all three macronutrient groups (carbohydrates, fats and protein) with an emphasis on quality choices in all three categories. The Details: Weight problems are almost never the fault of one food; it’s total diet and lifestyle that matter. Additionally, as Dr. David Katz of Yale’s Prevention Research Center reminds us, “all plant food is a carbohydrate source. A truly "low-carb" diet is, of necessity, low in all plant foods -- including vegetables, fruits, nuts, seeds, beans, and lentils along with whole grains. This is directly at odds with everything we know about diet and health across the lifespan.” Experts agree that healthy carbohydrates (such as whole grains) are the backbone of a healthy diet. The Harvard School of Public Health, through their Healthy Eating Plate, “recommends filling most of your plate with healthy carbohydrates – with vegetables (except potatoes) and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate.” Research supports this recommendation. In a Canadian study, researchers examined the diets of 4,451 healthy free-living Canadians and found that those consuming less than 47% of their calories as carbohydrates were more likely to be overweight or obese. This finding supports existing evidence that carbohydrates (including healthy whole grains) play an important role in weight management. Lastly, note that glucose is the preferred energy source for your brain, and by depriving your body of carbohydrates (which are broken down into glucose inside the body), you are depriving your most important organ of its primary energy source. So go ahead and enjoy your whole grains, especially in their intact and traditional minimally processed forms, in the context of a diet overflowing with fruits, vegetables, legumes, fish, olive oil, and other health foods.

Sources: Michael L. Dansinger et al., “Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk ReductionA Randomized Trial,” Journal of the American Medical Association 293, no. 1 (January 2005):43-53, doi: 10.1001/jama.293.1.43. David Katz, “Diet Research, Stuck in the Stone Age,” Huffington Post, September 2, 2014, http://www.huffingtonpost.com/david-katz-md/post_8304_b_5752160.html. “Carbohydrates,” Harvard School of Public Health, http://www.hsph.harvard.edu/nutritionsource/carbohydrates/. M. Kristensen et al., “Whole grain compared with refined wheat decreases the percentage of body fat following a 12-week, energy-restricted dietary intervention in postmenopausal women,” Journal of Nutrition 142, no. 4 (April 2012): 710-716, doi: 10.3945/jn.111.142315. Anwar T. Merchant et al., “Carbohydrate Intake and Overweight and Obesity among Healthy Adults,” Journal of the Academy of Nutrition and Dietetics 109, no. 7 (July 2009): 1165-1172, doi:10.1016/j.jada.2009.04.002


Myth #4: eliminating wheat cures diabetes/abnormal glucose tolerance. (no!)

The Facts: No, eliminating wheat will not cure diabetes or abnormal glucose tolerance. In fact, evidence continually shows that a high intake of whole grains (including whole wheat) reduces the risk of type 2 diabetes as much as 21-30%. The Details: Overeating any type of food can cause weight gain and blood glucose abnormalities, whether or not wheat is a part of your diet. The best outcomes come from following nutrition recommendations from physicians and dietitians. Researchers conducting a 2013 meta-analysis of 16 studies exploring the association between whole grain intake and type 2 diabetes concluded that “a high whole grain intake, but not refined grains, is associated with reduced type 2 diabetes risk.” They suggest the consumption of at least two servings daily of whole grains to reduce type 2 diabetes risk. More recent research suggests a relationship between whole grain intake and insulin action. In a study in Italy, 53 adults (40-65 years old) with metabolic syndrome followed one of two different 12-week diets. One group consumed their standard diet, but replacing all grains with whole grains, and one group consumed their standard diet, but choosing only refined cereals. Researchers found that the whole grain group had significantly lower levels of post-meal insulin (29%) and triglyceride levels (43%) than before the 12-week test period, thus reducing the risk for heart disease and type 2 diabetes. Based on these findings, the researchers suggest that “the whole-grain diet was able to improve insulin action” after meals, thus providing clues about how whole grain diets reduce the risk of chronic disease.

Sources: R. Giacco et al., “A whole-grain cereal-based diet lowers postprandial plasma insulin and triglyceride levels in individuals with metabolic syndrome,” Nutrition, Metabolism and Cardiovascular Diseases 24, no. 8 (August 2014):837-844, doi: 10.1016/j.numecd.2014.01.007. D. Aune et al., “Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies,” European Journal of Epidemiology 28, no. 11 (November 2013):845-858, doi: 10.1007/s10654-013-9852-5.

Myth #5: wheat is addictive. (no!) The Facts: No, wheat has no special addictive properties. While wheat can produce peptides, called gliadorphins, that may interact with opioid receptors in the brain, these same peptides are found in milk, rice, and even spinach. And spinach addiction certainly isn’t a problem! The Details: Extreme dieters preach avoiding wheat for its addictive properties. As ammunition, they say that wheat proteins, called gliadins, can stimulate opioid receptors, thus paving the way for addiction. However, as mentioned above, these peptides are found in all kinds of foods, not just wheat. Additionally, these studies investigating foods’ opioid potential were done in vitro or by feeding preformed peptides, not actual food. In a recent study in the Journal of Cereal Science, Fred Brouns confirms that “there are no studies in which gliadorphin has been shown to be absorbed in intact form by the intestine


and no evidence that gliadin either stimulates appetite or induces addiction-like withdrawal effects.” Additionally, some studies have actually found these peptides to be beneficial to health, with the potential to improve both blood pressure and learning performance.

Sources: Niels Peter Moller et al., “Bioactive peptides and proteins from foods: indication for health effects,” European Journal of Nutrition 47, no. 4 (June 2008):171-182, doi: 10.1007/s00394-008-0710-2. H. Teschemacher, “Opioid receptor ligands derived from food proteins,” Current Pharmaceutical Design 9, no. 16 (2003): 1331-1344, http://www.ncbi.nlm.nih.gov/pubmed/12769741. Fred J.P.H. Brouns, Vincent J. van Buul, and Peter R. Shewry, “Does wheat make us fat and sick?,” Journal of Cereal Science 58, no. 2 (September 2013): 211, doi: 10.1016/j.jcs.2013.06.002. C. Guang, and R. D. Phillips, “Plant food-derived Angiotensin I converting enzyme inhibitory peptides,” Journal of Agriculture and Food Chemistry 57, no. 12 (June 2009):5113-5120, doi: 10.1021/jf900494d. M. Yoshikawa, M. Takahashi, and S. Yang, “Delta opioid peptides derived from plant proteins,” Current Pharmaceutical Design 9, no. 16 (2003):1325-1329, http://www.ncbi.nlm.nih.gov/pubmed/12769740.

Myth #6: Grains cause inflammation. (no!) The Facts: No, whole grains are part of the solution, not the problem, when it comes to inflammation. The Details: Research increasingly shows that systemic inflammation may fuel many diseases, from allergies to heart disease to cancer. In a recent clinical trial, researchers at the University of Nebraska showed that eating a cup of whole grain barley or brown rice (or a combination of the two) for as little as four weeks can increase the "good" bacteria in your gut that fight inflammation. In another randomized controlled trial, this time in Iran, overweight girls were divided into two groups, one eating mostly refined grains and one eating mostly whole grains. There was a significant reduction in inflammation markers among those eating whole grains. This effect of eating whole grains in adolescence can also affect your health later on. In a prospective study in Germany, researchers found that eating fewer whole grains and more high Glycemic Index carbohydrates during puberty is predictive of higher inflammation markers in adulthood.

Sources: Jens Walter, Ines Martinez, and Devin J. Rose, “Holobiont nutrition: Considering the role of the gastrointestinal microbiota in the health benefits of whole grains,” Gut Microbes 4, no. 4 (April 2013): 340-346, accessed September 12, 2014, doi: 10.4161/gmic.24707


Parisa Hajihashemi et al., “Whole-grain intake favorably affects markers of systemic inflammation in obese children: a randomized controlled crossover clinical trial,” Molecular Nutrition and Food Research 58, no. 6 (June 2014):1301-1308, doi: 10.1002/mnfr.201300582. Janina Goletzke et al., “Increased Intake of Carbohydrates from Sources with a Higher Glycemic Index and Lower Consumption of Whole Grain during Puberty Are Prospectively Associated with Higher IL-6 Concentrations in Younger Adulthood among Healthy Individuals,” Journal of Nutrition (July 2014), [Epub ahead of print], http://www.ncbi.nlm.nih.gov/pubmed/25080538.

Myth #7: We’re eating more wheat than ever before. (no!) The Facts: Not so. US wheat consumption hit a peak in the 1870s of almost 230 pounds per person per year. Currently, US wheat consumption is at about half its all-time peak.

The Details: After wheat consumption peaked in the late 19th century, it then dropped steadily until the early 1970s, when it rose once again, as fast food restaurants and supermarkets made a wider variety of wheat-based foods more readily available. In the last decade, wheat has once again dipped – and is now at about half its all-time peak. That being said, we recommend you change out some of the wheat in your life for other grains. When our doctor says “eat more vegetables” we don’t simply eat carrots and leave it at that, as healthy as carrots are; we understand instinctively that it’s important to eat a variety of vegetables to get a range of nutrients, textures and tastes. The same thing goes for grains: Wheat’s just fine, but change it up for optimum health!

Source: “Wheat’s Role in the U.S. Diet,” United States Department of Agriculture Economic Research Service, last updated June 19, 2013, http://www.ers.usda.gov/topics/crops/wheat/wheats-role-in-the-us-diet.aspx#.VBdMMkjB0xY.


Myth #8: Everything will be great if we just stop eating all grains. (no!)

The Facts: Grains are the most important source of food worldwide, providing nearly 50% of the calories eaten, and are some of the least intensive foods to produce. Suddenly replacing grains with other foods (such as meat) is a shift the earth is not ready for. The Details: Grains have been at the core of traditional diets for millennia, and as scientists assess the risks and benefits of different food production systems, it is easy to see why. Fruits and vegetables, while very nutritious, aren’t as energy dense as grains and are harder to grow, transport and store for year-round enjoyment. So to make up the necessary calories in fruits and vegetables, much more food would have to be grown. Similarly, raising animals for meat production requires a substantial amount of land and water. For example, beef production uses 10.19 liters of water to produce 1 calorie of food, compared to only 2.09 liters per calorie of fruits, 1.34 liters per calorie of vegetables, and 0.51 liters per calorie of grains. Shifting diets away from grains and towards more energy intensive foods puts an irresponsible burden on our planet’s precious resources.

Sources: “Wheat – the largest primary commodity,” Food and Agriculture Organization of the United Nations, last updated August 14, 2014, http://www.fao.org/resources/infographics/infographics-details/en/c/240943/?utm_source=facebook&utm_medium=social+media&utm_campaign=fao+facebook. Mesfin M. Mekonnen and Arjen Y. Hoekstra, “A Global Assessment of the Water Footprint of Farm Animal Products,” Ecosystems 15 (2012):401-415, doi: 10.1007/s10021-011-9517-8


Education Changes Everything! Whole Grain Reference Materials

Education continues to be essential to breaking barriers and busting myths. We’ve gathered some of the Whole Grains Council’s most popular and useful resources in one place, so you can put your fingers on them every time you need them. How do I cook whole grains? Cooking whole grains is easier than you may think. In general, you throw some uncooked grain in a pot, add at least twice as much water or broth, bring the grain to a boil, then simmer. After awhile, taste the grain. If it’s soft enough for you, the grain is done. Remove it from the heat and drain off any excess water. If it’s not soft enough for you, but the water is all absorbed, add a bit more water and keep on cooking. It’s as easy as that. The chart below may help, but keep in mind this is not an exact science. Grains are real foods from real plants, and can vary, so just taste as you go, and enjoy!

Whole Grains Cooking Chart

To 1 cup of grain Add this much water or broth

Bring to a boil, then simmer:

Cooked Amount

Amaranth 2 cups 20-25 minutes 3 ½ cups Barley, hulled 3 cups 45-60 minutes 3 ½ cups Buckwheat 2 cups 20 minutes 4 cups Bulgur 1 ½ cups 10-12 minutes, with

heat off 2 cups

Couscous, whole wheat

2 cups 10 minutes, with heat off

3 cups

Millet, hulled 2 ½ cups 25-35 minutes 4 cups Oats, steel cut 4 cups 20 minutes 4 cups Polenta 4 cups 25-30 minutes 2 ½ cups Quinoa 2 cups 12-15 minutes 3-4 cups Rice, brown or colored 2 ½ cups 25-45 minutes 3-4 cups Sorghum 4 cups 25-40 minutes 3 cups Wheat berries (all

varieties including farro, freekeh, rye)

4 cups Soak for up to 8 hours before, then cook 25-45 minutes

3 cups

Wild rice 3 cups 45-55 minutes 3 ½ cups Some people prefer to use a rice cooker instead of a stove-top pot. Many modern rice cookers intuitively cook your grains – all whole grains, not just rice – until the water has been fully absorbed. These cookers then switch automatically to “warm” mode, leaving you free to cook the rest of your meal without giving a thought to your grains.


What’s the difference between whole, refined and enriched grains? All grains start life, growing in a field, as whole grains. In modern times, most grains have been refined – usually by having their bran and germ removed to make them easier to bake into bread, or milder in taste, or to give them a longer shelf life. But what’s missing when this happens? And does enriching add back what’s been taken out?

Whole grains contain all three original edible parts of the kernel. Refining normally removes the bran and the germ, leaving only the starchy endosperm. Without the bran and germ, about 25% of a grain’s protein is lost, along with at least seventeen key nutrients. Processors add back some vitamins and minerals to enrich refined grains, so refined products still contribute some valuable nutrients. But whole grains are healthier, providing more protein, more fiber and up to 2 to 3 times more of many important vitamins and minerals. The graphic above shows what's lost when wheat is refined, and details the five nutrients that are added back -- only a few components, and not in their original proportions -- when grains are enriched. This example uses whole wheat flour, but the principles – and nutrient losses – are similar with other grains. Check out a similar chart on the next page showing the difference between brown rice, white rice and enriched rice.

Vitamin E

Vitamin B6

Vitamin K

Magnesium

Manganese

Fiber

Zinc

Potassium

Phosphorus

Copper

Calcium

Selenium

Protein

Riboflavin (B2)

Niacin (B3)

Thiamin (B1)

Iron

Folate

Calories

© 20004, 2011 Oldways/The Whole Grains Council. All values from USDA Nutrient Database, SR 23, 2011.

119%

156%

129%

661%

% of Nutrients Remaining in Refined Wheat FlourRefining wheat flour removes the bran and germ,decreasing essential micronutrients to levels rangingfrom 8% (Vitamin E) to 59% (Folate) of the levelnaturally occuring in whole wheat – while increasingcalorie density, as shown by the gray bars.

Nutrients added to Enriched Wheat FlourEnriching wheat flour adds back five of these nutrients,in amounts different from their levels in whole grainflour, as shown by the white bars. All other nutrients inenriched flour stay at the levels shown by the gray bars.

Nutrients in Wheat Flour: Whole, Refined and EnrichedRefining wheat flour removes many nutrients, including those listed here. Enriching replaces five nutrients.

whole wheat100%

8%

11%

16%

16%

17%

25%

25%

27%

29%

24%

30%

33%

35%

44%

55%

59%

78%

107%

24%

Original Nutrients in Whole Wheat FlourWhole grains start with 100% of the nutrients MotherNature intended them to have, as represented bythe black bars here.

60% 80%20%

299%

40%


Brown rice is an example of an intact whole grain, while whole wheat flour has been milled. Whether a grain is still intact or has been cracked, split, or ground, it’s will considered a whole grain as long as all three of its original edible parts – the bran, the germ, and the endosperm – are still present in their original proportions.


Which grain is the healthiest? Ah, now that’s an impossible question to answer. It’s like asking, “Which vegetable is healthier, carrots or broccoli?” Like vegetables, different whole grains contain different important nutrients in different amounts, as you’ll see in the chart below. They’re all good, in their own ways, so the best answer (as with vegetables) is to eat a variety of different ones to cover all your bases – and to enjoy different tastes and textures. < 10% of Daily Value ≥ 10% of DV (good source) ≥ 20% of DV (excellent source)

≥ 50% of Daily Value ≥ 100% of Daily Value

Am

aran

th

Buc

kwhe

at

Cor

nmea

l

Mill

et

Oat

s

Qui

noa

Bro

wn

rice

Sor

ghum

Teff

Wild

rice

Protein Fiber Iron Magnesium Phosphorus Copper Manganese Selenium Thiamin (B1) Riboflavin (B2) Niacin (B3) Pyridoxine (B6) Folic Acid (B9) NA

Bul

gur

Kam

ut®

Spe

lt

Whe

at, d

urum

Whe

at, r

ed

Whe

at, w

hite

Bar

ley

Rye

Triti

cale

Protein Fiber Iron Magnesium Phosphorus Copper Manganese Selenium Thiamin (B1) Riboflavin (B2) Niacin (B3) Pyridoxine (B6) Folic Acid (B9) NA


Why Our Bodies Need The Nutrients in Whole Grains We eat food, not nutrients; Oldways and the Whole Grains Council recommend that everyone eat whole, real, minimally processed food rather than become too concerned with how many milligrams of this nutrient or that are in each different grain. That said, the tables on the previous page and the descriptions here may help you understand why eating whole grains benefits our health in so many ways.

Protein. Surprised to learn that many whole grains are a good source of protein? The proteins in grains mesh with those in beans and other plants to form complete proteins. Your body can’t store protein, so you need to eat some every day.

Fiber. Dietary fiber helps you feel full faster and longer; it also aids digestion and helps prevent constipation. Fiber comes only from plant foods (fruits, vegetables, beans, whole grains), and grain fiber is thought to protect against digestive cancers more than other forms of fiber.

Iron. Iron helps our bodies make hemoglobin (for red blood cells) and myoglobin (for muscles), both of which help carry and store oxygen. Iron also plays a role in many other routine bodily functions.

Magnesium. An essential mineral required for hundreds of biochemical reactions, including transmission of nerve impulses, converting food into energy, body temperature regulation and maintaining a strong immune system. Magnesium also helps us absorb calcium, for healthy bones and teeth.

Phosphorus. Another essential mineral, phosphorus is present in every cell in your body, making up 1% of your body weight. It’s main function is the formation of bones and teeth, but it’s also key to the synthesis of protein for cell repair, growth, and maintenance; for heartbeat regularity; and nerve conduction.

Copper. Copper (another mineral) helps us absorb iron, and also helps regulate blood pressure and heart rate. Copper is also needed for the production of melanin, which colors our hair and skin.

Manganese. The mineral manganese helps us handle oxidative stress. It activates many important enzymes in the body that are crucial to metabolism of carbohydrates, amino acids, and cholesterol. Manganese is also essential to the formation of healthy cartilage and bone.

Selenium. Selenium is a trace mineral. Although we only need small amounts of it, it’s essential to helping prevent cellular damage from free radicals, to regulate thyroid function, and for a healthy immune system.

B Vitamins. The many B vitamins help with metabolism, the process your body uses to make energy from the food you eat. While each has its own functions, in general they also help maintain healthy skin, hair and muscles; form red blood cells; and promote healthy immune and nervous system function. Some research shows that B vitamins also prevent mood swings.


It’s Easy to Make the Switch According to the 2015 Dietary Guidelines Advisory Committee, Americans get only about 15% of the recommended whole grains – while consuming about twice as many refined grains as recommended. Here are some easy ways to make the switch to more whole grains in your daily meals and snacks:

Swap This For a Whole Grain Option: White Rice Brown Rice, Bulgur, or Quinoa White Pasta Whole Grain Pasta Muffin Slice of 100% Whole Grain Toast Traditional Pizza Dough Whole Wheat Pita 1 cup of white flour ½ cup white + ½ cup whole wheat flour

More easy substitutions:

• Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes. Or be bold and add up to 20% of another whole grain flour such as sorghum.

• Replace one third of the flour in a recipe with quick oats or old-fashioned oats. • Add half a cup of cooked bulgur, wild rice, or barley to bread stuffing. • Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum or

barley to your favorite canned or home-made soup. • Use whole corn meal for corn cakes, corn breads and corn muffins. • Add three-quarters of a cup of uncooked oats for each pound of ground beef or

turkey when you make meatballs, burgers or meatloaf. • Stir a handful of rolled oats in your yogurt, for quick crunch with no cooking

necessary.

10 Tips for introducing Kids to Whole Grains 1. Start them with whole grains from the beginning! 2. Set an example, by eating whole grains yourself. 3. Ease into it. Gradually substitute more and more of the white flour with whole wheat

flour in your regular recipes for cookies, muffins, quick breads and pancakes. 4. Try milder, lighter-colored whole white wheat. 5. When they like something that’s whole grain (such as popcorn), remind them they’re

enjoying a whole grain. They’ll be more open to the next whole grain. 6. Kids need to try new foods 6-15 times before they’ll accept them. 7. Say, “Maybe you’re just too young. You’ll like that when you’re older.” Kids love to feel

more grown up! 8. Make whole grain versions of foods they already like, such as grilled cheese

sandwiches or tacos. 9. Have your child help you make whole wheat bread from scratch—no child can resist

bread fresh from the oven. 10. Let kids create their own pizza on a whole grain pita or whole grain English muffin.


How to Identify a Whole Grain Once you realize that whole grains are both healthy and nutritious, the only barrier to getting more may lie in making sense of all the choices in your local supermarket. Here’s our advice, in a nutshell, for making sure you’re getting the whole grains you want. Look for the Whole Grain Stamp In 2005, the Whole Grains Council created an official packaging symbol called the Whole Grain Stamp that helps consumers find real whole grain products. It comes in two versions, shown here. The 100% Stamp (on right) is used on foods where all the grain is whole grain. The Basic Stamp (on left) is on foods made with a mix of whole and refined grains. Each Stamp also includes the number of grams of whole grain content per serving, and a reminder of our daily needs. With the Whole Grain Stamp, finding your recommended three servings of whole grains is easy: Pick three foods with the 100% Stamp or six foods with ANY Whole Grain Stamp. If there is no stamp, read the ingredients. First, check the package label. Many whole grain products will list the grams of whole grain somewhere on the package, or say something like "100% whole wheat." You can trust these statements. But be skeptical if you see the words "whole grain" without more details, such as "crackers made with whole grain." The product may contain only miniscule amounts of whole grains. Words you may see on packages What they mean • whole grain [name of grain] • whole wheat • whole [name of grain] • stoneground whole [name of grain] • brown rice • oats, oatmeal (including steel-cut,

regular, quick and instant oatmeal) • [name of grain] berries • [name of grain] groats • sprouted [name of grain]

YES Contains all parts of the grain, so you’re getting the nutrients of the whole grain

• wheat, or wheat flour • semolina • durum wheat • organic flour • stoneground • multigrain (may be several whole grains

or several refined grains or a mix of both)

MAYBE These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains. When in doubt, don’t trust these words.

• enriched flour • degermed (on corn meal) • bran • wheat germ

NO These words never describe whole grains.


Recipes Available for Reprint with Hi Res Photos

Looking for a recipe you can share in your article or on your website? We have hundreds. Here are just a few, for which we have the best high-resolution photos available. (Other recipes have web-resolution photos.) All of these – and more – are available for reprint, with credit to the original source. If you are interested in reprinting any of these recipes, email Kelly Toups at [email protected], and we can send you what you need. Barley Bacon-Sauteed Barley with Arugula (Kathryn Conrad)

Buckwheat Buttermilk-Buckwheat Pancakes (Oldways / Karen Mansur)

Bulgur Bulgur Black-Bean Veggie Burger (Oldways / Karen Mansur)

Corn Whole Grain Corn Muffins (Bob’s Red Mill) Whole Wheat Cornmeal Pizza Crust (Bob’s Red Mill)

Farro Farro Dried Fruit Garbanzo Salad (Paul Lynch) Gingered Farro & Wild Rice Salad (Natl. Proc. Red Raspberry Council)

Kamut Kamut Cranberry Walnut Scones (Kamut International) Orange Walnut Bread Scones (Kamut International) Warm Kamut Salad with Caramelized Squash and Cranberry (InHarvest)

Oats Oat-y-licious Wheat Bread (Bob’s Red Mill)

Quinoa Baja Fish Tacos with Quinoa (InHarvest) Grilled Quinoa Cakes (Kathryn Conrad)

Rice, Brown Jollof Rice (Oldways / Cynthia Harriman)

Sorghum Milo (Sorghum) Salad (Jesse Cool)

Spelt Simple Spelt Pancakes (King Arthur Flour) Spelt and Shrimp in Spicy Coconut Broth (Kathryn Conrad)

Whole Wheat Penne with Pesto and Cherry Tomatoes (Oldways / Georgia Orcutt) Black Forest Cake (King Arthur Flour) Blonde Brownies (Heartland Brands) On-the-Fence Brownies (King Arthur Flour) Peach Melba Jelly Roll (King Arthur Flour) Sour Cream Muffins (King Arthur Flour) Wheat Bran Cranberry Quickbread (Bob’s Red Mill) Whole Wheat Flax Buns (Bob’s Red Mill)

Wild Rice Wild Rice Crepes with Chili Lime Shrimp (CA Wild Rice Adv. Board) Wild Rice Hash (CA Wild Rice Adv. Board) Wild Rice Seafood Stew (CA Wild Rice Adv. Board) Wild Rice, Arugula, Grapefruit, Pecan Salad (CA Wild Rice Adv. Board) Portobello Mushroom Stuffed with Wild Rice (CA Wild Rice Adv. Board)

Mixed Grains Whole Grains with Cranberries, Squash, and Pecans (InHarvest) Lobster Tower with Whole Grains & Lemon-Basil Olive Oil (InHarvest)

Whole Grains: Breaking Barriers – Nov. 2014 Making Whole Grains Healthier p. 4-1




All across the spectrum, category by category, whole grain foods are healthier than the same foods made without whole grains. While that’s the basic starting point, we’re now learning there are ways we can make whole grain foods even healthier. In this section, we’ll look at three key concepts: Sprouted Grains

Grains are storage containers for a potential new plant. When this new plant begins to sprout, changes take place in the grain that enhance its nutrients and make them more bio-available.

• What is a sprouted grain? • Why are sprouted grains healthier? • How can sprouted grains be incorporated into products? • Two bread recipes from Master Baker Peter Reinhart Sourdough Fermentation

Bakers everywhere welcomed the availability of commercial baking yeast for its consistent, uniform behavior. Recent science, however, finds some surprising advantages to the old ways of sourdough fermentation.

• The old ways of bread baking • Sourdough lowers glycemic impact • Specific sourdough fermentation techniques render wheat technically

gluten-free Glycemic Impact

Human bodies depend on a steady supply of glucose (blood sugar) as their principal fuel. Good health – and everyday energy – depend on choosing foods that don’t send our blood sugar on a roller coaster ride.

• Explanation of glycemic index, glycemic load and glycemic response • The GI of various grains • Pasta’s Documented Difference • Scientific Consensus Statement on Glycemic Index, Glycemic Load, and

Glycemic Response


What is a sprouted grain? Grains are the seeds of certain plants, largely cereal grasses. Like all seeds, grain kernels are a marvel of nature, containing the potential of a whole new plant, patiently waiting its turn in the sun until temperature and moisture conditions are just right. Once sprouting starts, enzyme activity transforms the long-term-storage starch of the endosperm to simpler molecules that are easily digested by the growing plant embryo. A sprouted grain has begun to grow into a new plant – but just barely. This is the point at which the growth of sprouted grains is normally stopped: when the new sprout is shorter than the length of the original grain. At this point, it’s still considered a grain; as it grows further, it becomes a cereal grass stalk– something humans can’t easily digest.

There is at this time no regulated definition of "sprouted grain." Consumers who want to understand what they are eating, and companies who are considering manufacturing or marketing sprouted grains may find it useful to start by reviewing how AACCI, formerly known as the American Association of Cereal Chemists and one of the world's leading authorities on grains, defines sprouted grains; their definition has subsequently been endorsed by USDA.

In early 2008, AACCI's Board of Directors decreed that, "Malted or sprouted grains containing all of the original bran, germ, and endosperm shall be considered whole grains as long as sprout growth does not exceed kernel length and nutrient values have not diminished. These grains should be labeled as malted or sprouted whole grain."

Source: “Whole Grains,” AACC International, http://www.aaccnet.org/initiatives/definitions/pages/wholegrain.aspx.

All Sprouted Grains are Whole Grains Sprouted grains are always whole grains. All components of the grain (bran, germ, and endosperm) are required for the growth of the sprout. In fact, the sprout comes from the germ, so if the germ has been removed (such as in refined wheat), it won’t “germinate” – another word for sprouting. Sprouting Whole Grains Makes Them Even Healthier! Just as the baby plant finds these enzyme-activated simple molecules easier to digest, so too may some people. Proponents of sprouted grains claim that grains that have just begun sprouting – those that are straddling the line between a seed and a new plant, as discussed here — offer all the goodness of whole grains, while being more readily digested.

What’s more, the sprouting process apparently increases the amount and bio-availability of some vitamins and minerals, making sprouted grains a potential nutrition powerhouse. For example, in a 2013 study in Food Chemistry, scientists comparing antioxidant activity in white rice, brown rice and sprouted brown rice, found sprouted brown rice had the highest antioxidant levels. Similarly, Indian scientists sprouted millet and found that iron was 300% more bioaccessible, manganese 17% and calcium was “marginally” more bioaccessible. Sprouting can also increase nutrients. Egyptian researchers found that sprouting wheat increased folate levels 3- to 4-fold, and Vietnamese researchers found that sprouted wheat was higher in dietary fiber, free amino acids and phenolic compounds than unsprouted wheat.


Sprouting is also associated with positive health outcomes. Korean researchers sprouted brown rice to increase its gamma-aminobutyric acid (GABA). Higher GABA levels then slowed the growth of leukemia cells. In another study, Japanese researchers found that people eating sprouted brown rice had better blood sugar and lipid control than those eating white rice. Similarly, Canadian researchers fed white bread, whole grain bread, sourdough bread and sprouted grain bread to overweight males and found that the sprouted grain bread invoked the mildest glycemic response.

With all of this information, it is important to keep in mind that consumption of whole grains (sprouted or not) is associated with high diet quality and nutrient intake. A large study found that those eating the most whole grains had significantly higher amounts of fiber, energy and polyunsaturated fats, as well as all micronutrients (except vitamin B-12 and sodium). Additionally, a high consumption of whole grains (sprouted or not) is associated with a decreased risk of stroke, type 2 diabetes, heart disease, asthma, inflammation, and many other conditions.

Sources: Norhaizan Mohd. Esa et al., “Antioxidant activity of white rice, brown rice, and germinated brown rice (in vivo and in vitro) and the effects on lipid peroxidation and liver enzymes in hyperlipidaemic rabbits,” Food Chemistry 141, no. 2 (November 2013): 1306-1312, doi: 10.1016/j.foodchem.2013.03.086.

Kalpana Platel, Sushma W. Eipeson and Krishnapura Srinivasan, “Bioaccessible Mineral Content of Malted Finger Millet (Eleusine coracana), Wheat (Triticum aestivum), and Barley (Hordeum vulgare),” Journal of Agriculture & Food Chemistry, 58, no. 13 (July 2010):8100-8103, doi: 10.1021/jf100846e.

Mohammed Hefni and Cornelia M. Witthoft, “Enhancement of the folate content in Egyptian pita bread,” Food and Nutrition Research 56 (April 2012) doi: 10.3402/fnr.v56i0.5566.

Pham Van Hung et al., “Effects of germination on nutritional composition of waxy wheat,” Journal of the Science of Food & Agriculture (September 2011) doi: 10.1002/jsfa.4628.

Chan-Ho Oh and Suk-Heung Oh, “Effects of Germinated Brown Rice Extracts with Enhanced Levels of GABA on Cancer Cell Proliferation and Apoptosis,” Journal of Medicinal Food 7, no. 1 (April 2004): 19-23, doi: 10.1089/109662004322984653.

Tzu-Fang Hsu et al., “Effects of Pre-Germinated Brown Rice on Blood Glucose and Lipid Levels in Free-Living patients with Impaired Fasting Glucose or Type 2 Diabetes,” Journal of Nutritional Science and Vitaminology, 54, no. 2 (April 2008):163-168, http://www.ncbi.nlm.nih.gov/pubmed/18490847.

Anita Mofidi et al., “The Acute Impact of Ingestion of Sourdough and Whole-Grain Breads on Blood Glucose, Insulin, and Incretins in Overweight and Obese Men,” Journal of Nutrition and Metabolism 58, no. 13 (June 2010): 8100-8103, doi: 10.1021/jf100846e.

Carol E. O’Neil et al., “Whole-grain consumption is associated with diet quality and nutrient intake in adults: the National Health and Nutrition Examination Survey, 1999-2004,” Journal of the American Dietetic Association 110, no. 10 (October 2010):1461-1468, doi: 10.1016/j.jada.2010.07.012.


Sprouted Grains and Shelf Life When a grain sprouts, the unstable unsaturated fats in the germ are assimilated into the new plant, making them more stable. This could explain why sprouted grain flour (a dry product) has been reported to have a longer shelf life than regular whole grain flour. Some breads and other products are made with “wet mash” sprouts – sprouted grains that have not been dried and turned into flour. These products generally have a shorter shelf life than other whole grain breads because of their high moisture levels; you will most often find these in the freezer at supermarkets. Substituting Sprouted Grains in Baking Sprouted grain flour can be directly substituted for non-sprouted flour in most recipes. According to To Your Health Sprouted Flour Co., “Sprouted flour tends to have a higher absorption rate than regular conventional flour. If your recipe calls for very little or no fat (butter, oil, buttermilk, etc.), or if you are working with yeast, we recommend you add one tablespoon of liquid per cup of sprouted flour (called for in your recipe).” In commercial baking applications, sprouted wheat has several advantages over unsprouted wheat, according to Kevin Richter of Ardent Mills. Working with its own sprouted flour, his company has found that sprouted flour offers: • 50%+ increase in dough stability • 10% decrease in proofing time • 8-12% increase in dough volume Ardent finds that the natural increase in dough volume means that vital wheat gluten can be reduced or even eliminated; they also find that added sugars can be reduced by 50% because the sprouted grain is naturally sweeter.

Sources: “Questions and Answers,” To Your Health Sprouted Flour Co., http://www.organicsproutedflour.net/qa.html.

Keith Richter, Engineering Analyst at Ardent Mills. Presentation at AACC International Annual Meeting, Providence, RI, October 6, 2014.

Want to try baking sprouted grain breads yourself? Try the two recipes from master baker Peter Reinhart, found on the following pages.


Sprouted Whole Wheat Bread • Master Formula Peter Reinhart

(Makes one large loaf, or two smaller loaves and up to 15 rolls) This master dough can be used to make any number of shapes and sizes. It showcases the natural sweetness and tenderness of sprouted wheat flour without the addition of oil, fat, or other enrichments such as milk, eggs, and sweeteners. Sprouting the wheat changes it enough so that many of the rules for artisan breads, such as the use of preferments and long, slow rising times, can be accomplished by the flour itself in less time because the enzyme activity provided by long fermentation and preferments is already accomplished during the sprouting phase. Note: you will need a few teaspoons of vegetable or olive oil for this to make an oil slick on your work surface for the stretch and folds required. measure ounces grams ingredient % 4 1/2 cups 16 oz 454g sprouted wheat flour 100

1 teaspoon 0.25 oz 7g kosher salt 1.5

1 1/2 tsp. 0.16 oz 4.5g instant yeast 1

1 cup plus 6 1/2 oz.

14.5 oz 411g water (approx. 70℉) 90

30.91 oz 876.5g Total 192.5

If using an electric mixer, use the paddle attachment not the hook, mixing on slow speed. Or, in a mixing bowl, use a large spoon. Stir together the flour, salt, and yeast in the mixing bowl and then add the water. Mix or stir for approximately 1 minute or until all the flour is absorbed and forms a coarse, wet dough. Do not add more flour, as the dough will thicken while it sits. Let the dough rest, uncovered, for 5 minutes, Then, if using an electric mixer, increase to medium slow speed (or continue mixing with the spoon) and mix for one additional minute. The dough should become smooth but but will still be very soft and sticky. Using 1 teaspoon of vegetable or olive oil, make an oil slick on the work surface. Use a wet or oiled plastic bowl scraper, or a rubber spatula, and transfer dough to the oil slick. Rub a small amount of oil on your hands and stretch and fold the dough. The dough will firm up slightly but still be very soft and somewhat sticky. Cover the dough with the mixing bowl and then, at 5 minute intervals, perform three additional stretch and folds (s&f). Note: these intervals can be extended to up to twenty minutes each; with each s&f, lightly oil your hands to prevent sticking. The dough should firm up a little more with each s&f. By the final fold, it will become soft and supple, tacky, and have a springy or “bouncy” quality when patted. After the fourth and final s&f place the dough in an oiled bowl or container, cover with plastic wrap or a lid (do not lay the plastic wrap on the dough, but stretch it tightly over the bowl or container), and ferment the dough at room temperature for approximately 90 minutes (this time can be shortened if using a warm proof box set anywhere up to 90°F / 32°C). The dough should double in size. (cont. on next page)


Sprouted Whole Wheat Bread (continued) Make another oil slick on the work surface and use an oiled bowl scraper or rubber spatula to transfer the dough to the slick. Shape the dough for either hearth baking or for a sandwich loaf, or divide and shape it for smaller loaves or rolls. Place the shaped dough in an oiled loaf pan, a floured proofing basket (such as a banneton), on a couche, or on a parchment lined sheet pan (or use a silicon baking pad). Mist the top of the dough with spray oil and cover it loosely with plastic wrap. Proof for 60 to 90 minutes at room temperature, or until the dough grows by 1 1/2 times in size. (Note: because the dough is so fully hydrated it is fragile and will fall if you proof to double in size. It is better to bake it while it is still on the rise and, when poked with your finger, it should spring back within a few seconds rather than hold the dimple.) Preheat the oven and prepare it for hearth baking and steaming. If using a baking stone, the stone will require at least 45 minutes of preheating. If hearth baking, transfer the dough to a lightly floured peel (if baking directly on the sheet pan you do not need to transfer it). Score the dough as desired. Transfer the dough onto the baking stone and add 1 cup of water to the steam pan. For hearth bread, bake at 450°F/232°C with steam, for approximately 30 to 35 minutes. If using a loaf pan, bake at 375°F/191°C for approximately 45-55 minutes, steam is optional. If using a convection oven, reduce temperatures by 25°F/14°C In most ovens, it will probably be necessary to rotate the loaves after about 15 minutes for even baking. When the internal temperature of the bread reaches 190°F/88°C for soft loaves, or 200°F/93°C for crusty hearth bread remove it from the oven and transfer to a cooling rack for at least 30 minutes before serving. Notes: • For a crisper crust, turn off the oven when the bread appears to be done but leave the

bread in for an additional 5 minutes to drive off more moisture. You can also return the cooled bread to a hot oven, 450°F/232°C, for 5 minutes to re-crisp the crust prior to serving.

• If using the overnight method, transfer the covered bowl of dough to the refrigerator immediately after the final stretch and fold. The next day, remove it from the refrigerator 3 1/2 hours before you plan to bake. Shape the cold dough and proof it at room temperature, proceeding as described.

copyright 2014, Peter Reinhart


Gluten-Free Sprouted Corn Bread Peter Reinhart (Makes 1 pan, 8 servings)

measure ounces grams ingredient 3 1/4 cups 14 oz 397g Sprouted corn meal flour or sprouted

corn grits (up to 2 oz/57 g in substitution for an equal amount of the sprouted corn flour)

Optional: Teff flour or sprouted quinoa flour or your favorite ancient grain or bean flour, sprouted or non sprouted, up to 2 oz substitution for sprouted corn.

1/2 cup sugar or 4 1/2 tablespoons honey or agave, or 1/2 teaspoon liquid stevia

3 oz 85g sugar (or honey or agave or liquid stevia)

1 1/2 tablespoons 0.75 oz 21.5g baking powder

1/2 teaspoon 0.125 oz 3.5g baking soda

1 teaspoon 0.25 oz 7g salt

2 1/2 cups 20 oz 567g buttermilk

2 eggs 3.5 oz 99g eggs

2 tablespoons 1 oz 57g unsalted butter (melted)

2 tablespoons 1 oz 57g bacon fat (or melted butter) for pan

To taste Optional ingredients: See recipe (corn kernels, diced vegetables, bacon bits)

Preheat the oven to 350℉ (177℃). In a mixing bowl, stir together the dry ingredients: sprouted corn meal, sugar (if using), baking powder, baking soda, and salt. In a separate bowl, whisk together the buttermilk, eggs, and 2 tablespoons of melted butter (if using honey, agave, or liquid stevia add it into the wet ingredients). Add the liquid ingredients to the dry ingredients and stir with a large spoon or whisk for about 1 minute to make a smooth, pourable batter. Add optional ingredients such as corn kernels or diced vegetables and stir to evenly distribute. (cont. on next page)


Gluten-Free Sprouted Corn Bread (continued) Grease a 9-inch round cake pan or an 8-inch square baking pan (you can use a larger pan for a thinner cornbread) with either 2 tablespoons of bacon fat or 2 tablespoons of melted butter. Place the pan in the oven for about 2 minutes, or until the fat almost starts to smoke or the butter starts to brown (browned butter is good, but not blackened butter). Remove the pan from the oven and pour the batter into it to fill evenly (sprinkle the optional bacon pieces over the top, if using), and place the pan on the middle shelf of the oven. Bake for 25 minutes, then rotate the pan and continue baking for another 25 minutes, or until the corn bread is firm and springy when poked in the center (a toothpick should come out clean if inserted into the center). Bake longer if needed (if using corn kernels it will probably take an additional 5 minutes or longer). Cool the cornbread in the pan for 20 minutes before cutting and serving. copyright 2014, Peter Reinhart


Sourdough Fermentation For thousands of years, getting dough to rise was more art than science. Bakers would mix flour and water then leave it to ferment in the open air, where it would pick up wild yeasts and other microbes in the air. Or they would add bits of fermented dough (starter) from the last batch of bread to the newest batch. The process was slow and unpredictable, but had two main advantages: fermentation developed extra layers of flavor in the bread, and gave it a longer shelf life. Both of these traits were especially important when bread was the mainstay of many diets and baking was a time-consuming process done weekly or even less frequently in most homes. In the late 1800s, yeast was isolated as a separate organism and made available to both commercial bakers and home bread-makers. Suddenly making bread became more predictable, and much quicker – a boon to commercial bakers looking to maximize factory output. But the change helps explain why many of today’s breads contain long lists of ingredients. There are barley malts and sugars to feed the yeast, and dough conditioners and preservatives added to help the dough develop and to give the bread longer shelf-life. Questions arise: What can we learn from the “old ways” of making bread, that could be adapted to our modern food system? Are there any other important attributes of sourdough fermentation that could benefit our health? The answers may surprise you. Sourdough Lowers Glycemic Impact Sourdough breads tend to have a lower glycemic impact than yeast breads. The mechanism may be related to higher fiber content (sourdough apparently encourages the development of resistant starch) and lower pH. Put that piece of the puzzle together with other information at this conference, and you may conclude that the healthiest loaf of bread is a sprouted whole grain sourdough loaf!

Sources: Maria De Angelis et al., “Use of Sourdough Lactobacilli and Oat Fibre to Decrease the Glycaemic Index of White Wheat Bread,” British Journal of Nutrition 98, no. 6 (2007):1196-1205, doi: 10.1017/S0007114507772689 Dubravaka Novotni et al., “Glycemic index and phenolics of partially-baked frozen bread with sourdough,” International Journal of Food Technology and Biotechnology 62, no. 1 (2011):26-33, doi: 10.3109/09637486.2010.506432

Sourdough Fermentation Helps Break Down Gluten Recent research from Italy adds a new twist to the benefits of sourdough. Scientists at the University of Bari, led by Marco Gobbetti, published a study in 2007 demonstrating that slow sourdough fermentation of wheat with certain strains of lactobacilli and fungi can lower gluten levels in ordinary wheat from their normal 75,000 ppm (parts per million) to as little as 12 ppm – a level considered legally and technically gluten free In most countries.


In a nutshell, while some humans have trouble digesting the complex gluten proteins, they may not have trouble if some helpful “good” bacteria have pre-digested the gluten before the wheat is made into baked goods. The Whole Grains Council contacted Dr. Gobbetti and asked him whether he had done further research to follow up on his team’s original findings. The answer was a resounding yes, as we wrote in a blog (August 6, 2014): Whole Grains Council: We were fascinated by your earlier study. Have you continued to learn more on this topic? Dr. Gobbeti: Yes, many further developments were achieved. After the discovery that a mixture of fungal proteases and selected sourdough lactobacilli degraded gluten to below 20 ppm during sourdough fermentation, we further explained the enzyme mechanism for gluten degradation, including the epitopes responsible for celiac disease. Whole Grains Council: Sounds like you've made good progress in the lab, on the theory behind what you refer to as "digested flour." But what about in real life? Dr. Gobbetti: Based on these encouraging foundations, and in cooperation with physicians, we carried out an in vivo [human/real life] challenge with celiac patients. The patients ate about 200 grams of sweet baked goods daily, made with our [specially fermented] wheat flour. The wheat flour in these baked goods originally contained the equivalent of around 10 grams of gluten, that had been completely digested [by the fermentation process].The trial lasted 60 days, and based on serological, hematological and intestinal permeability analyses, all the patients completely tolerated the sweet baked goods. After this challenge, a second 60-day in vivo challenge was carried out under almost the same conditions with other celiac patients, only this time intestinal biopsies were also carried out. Again, in this case, we observed 100% tolerance of our baked goods made with digested wheat flour. Whole Grains Council: Wow. 100% tolerance, in celiac patients, documented by intestinal biopsies. What comes next? Dr. Gobbetti: Nowadays, a third and final in vivo challenge is running. Celiac patients will ingest baked goods made with digested wheat flour each day for 6 months. The study will conclude at the end of this year but some patients have already finished the challenge – once again showing complete tolerance. Whole Grains Council: Could you please clarify – did you do your studies using whole wheat flour or using refined flour? We're guessing you could potentially turn either one into "digested" flour? Dr. Gobbetti: We got our results both on whole wheat flour and on refined flour; the results are the same with both. Whole Grains Council: Is anyone using this "digested flour" in commercial baking yet? Either in Italy or here in the US? Dr. Gobbetti: The approach is not currently available on the market. We are co-inventors of the process with an Italian company (Giuliani SpA), which has patented this nationally


and internationally. This company also funded the last part of the in vivo research and developed an industrial plant for the manufacture of leavened baked goods to be made with the sourdough fermented wheat flour. The company hopes to be ready for the market in mid-2015. Obviously, the U.S. market will also be interested! Whole Grains Council: The work that you and your group are doing is fascinating. Now that you have done two in vivo trials and are partway through a third, longer trial, it seems you are very clearly establishing the safety of this digested wheat for celiacs. Do you mind if we share your emails in a blog? Dr. Gobbetti: It's a pleasure to share our results with you. Please feel free to use them!

Sources: Carlo G. Rizzello et al., “Highly Efficient Gluten Degradation by Lactobacilli and Fungal Proteases during Food Processing: New Perspectives for Celiac Disease,” Applied and Environmental Microbiology 73, no. 14 (2007):4499-4507, accessed October 30, 2014 http://www.ncbi.nlm.nih.gov/pubmed/17513580. Maria De Angelis et al., “Mechanism of Degradation of Immunogenic Gluten Epitopes from Triticum turgidum L. var. durum by Sourdough Lactobacilli and Fungal Proteases,” Applied and Environmental Microbiology 76 no. 2 (2010):508-518, doi: 10.1128/AEM.01630-09 R. Di Cagno et al., “Gluten-free sourdough wheat baked goods appear safe for young celiac patients: a pilot study,” Journal of Pediatric Gastroenterology and Nutrition 51, no. 6 (2010):777-783, doi: 10.1097/MPG.0b013e3181f22ba4. Luigi Greco et al., “Safety for Patients With Celiac Disease of Baked Goods Made of Wheat Flour Hydrolyzed During Food Processing,” Clinical Gastroenterology and Hepatology 9 no. 1 (2011):24-29, doi: 10.1016/j.cgh.2010.09.025.


Glycemic Index, Glycemic Load, and Glycemic Response Human bodies depend on a steady supply of glucose (blood sugar) as their principal fuel, in order for muscles to stretch and contract, nerves to fire, brains to function – and so much more. Glucose comes from carbohydrates, so the quality and quantity of carbohydrates we eat hugely impacts our energy levels and overall health. Too little glucose, and we starve many bodily functions (especially the brain, which uses 11-20% of the glucose we produce). Too much, and our body scrambles to produce enough insulin to process all that blood sugar – and we may develop heart disease, eye, kidney and nerve damage. Ideally, our food delivers a steady stream of just the right amount of glucose. But how do we distinguish foods, meals and diets that raise our blood sugar too high and too fast from those that dole out their fuel slowly and steadily to support good health? Understanding glycemic index, glycemic load and glycemic response can help. Glycemic Index (GI), developed by David Jenkins, Thomas Wolever and colleagues at the University of Toronto in 1981, ranks the quality of individual carbohydrate-rich foods on a scale of 1-100 by measuring how glucose levels rise after someone eats an amount of that food containing 50 grams of carbohydrate. Foods with a low GI score (under 55) provide steady fuel to support energy levels and overall health, while those with a high GI score (70 and up) are likely to provide an unhealthy quick rush of blood sugar followed by a sharp crash. Walter Willett and colleagues at the Harvard School of Public Health created the concept of Glycemic Load. Glycemic Load (GL) combines quality and quantity, allowing us to rank how the typical serving size of a food affects blood sugar. A GL of 0-10 is considered low (slow, steady conversion to blood sugar; healthier), while a high GL is 20 and up (flash and crash – tough on health and energy levels). Research shows why GI and GL both matter: a low glycemic load can be achieved either by eating small amounts of high GI carbs, or large amounts of low-GI carbs, and some studies show that the latter approach (i.e. low-GI, low-GL) is best of all for health. While both GI and GL are useful measures of our glycemic response to certain foods or dishes, our body’s overall Glycemic Response – our management of blood sugar over time – also appears to depend on our total diet and lifestyle. As useful as GI, GL, and GR can be, it’s important to keep in mind that understanding the effect of carbohydrates on blood sugar is just one part of choosing a healthy diet. The quality of fats and proteins matters too, as do fiber, vitamins, minerals and other factors. The bottom line? Eating a wide variety of delicious, whole, minimally-processed foods, guided by the latest science in all these areas, is the way to go.


Tips for Better Blood Sugar Control

The refreshing news is that reaping the benefits of a low-glycemic diet doesn’t mean only looking at numbers. The principle of glycemic health is important, and traditional eating patterns such as the Mediterranean Diet offer a good example of how to enjoy delicious food while safe-guarding your good health.

Here are a dozen ideas anyone can use to easily bring the science of glycemic index, glycemic load and glycemic response to their everyday meals and snacks. • In general, whole and minimally-processed foods are better choices than highly-

processed foods, for keeping blood sugar steady.

• Choose traditional muesli, or hot oatmeal or porridge (not instant) instead of processed flakes or puffs.

• Favor whole fruits over fruit juice, and enjoy juice in small quantities or mixed with sparkling water.

• Skip the fluffy, light breads. Traditional dense grainy bread has a much lower glycemic index.

• Pasta has a low glycemic index, especially when it’s cooked al dente. Enjoy pasta with plenty of vegetables and beans or fish for a healthy pasta meal.

• Enjoy balanced meals and snacks. Eating healthy fats and lean protein with carbohydrates lowers the overall glycemic load of a meal or snack.

• Eat legumes. Serve lentil soup, a bean-filled chili, or a chickpea salad. Add beans to soups, salads, pasta and other dishes – or try mashing white beans with your potatoes.

• Certain fibers, including resistant starch (found in foods including beans, bananas, cold pasta and potato salads), lower your body’s glycemic response. A mostly-plant-based diet provides a good variety of different types of fiber.

• Eat a variety of intact whole grains, and be sure not to overcook them. Intact grains such as barley, wheatberries and ryeberries have a low glycemic index, especially when they’re cooked al dente.

• Add zest. Acidic foods lower your glycemic response, so squeeze lemon juice on your broccoli, eat your breakfast cereal with yogurt, and add a salad with vinaigrette dressing to your dinner.

• Enjoy snacks like carrots with hummus, apple slices with nut butter, or plain yogurt with fresh or frozen berries.

• Practice portion control. Too much of even a healthy food is, well, too much. Serve yourself a modest portion, eat slowly and mindfully, and reflect before you reach for more.


The Glycemic Index of Various Grains Some recent best-selling diet books state that all grains cause dangerous spikes in blood sugar – spikes that can lead to diabetes, inflammation and a host of other ills. In fact, many grains and grain foods have a low glycemic index – including pasta. And a large body of research ties whole grain consumption to reduced risk of diabetes and inflammation. It’s true that blood sugar levels matter. Research links many chronic diseases, from diabetes to heart disease, with eating too many foods that send your blood sugar on a roller coaster ride (see Scientific Consensus Statement at the end of this section). Indeed, when you eat such foods, especially those made with highly processed grains and sugar, your blood sugar can spike then quickly plummet, leaving your energy depleted and causing damage to essential bodily systems. It’s healthier to choose foods that provide a steady, slow release of glucose (blood sugar). The Glycemic Index rates how quickly carbohydrate foods are converted into glucose – and you may be surprised to learn that many grain foods have a low GI score (considered 55 or less on the 1 to 100 GI scale). Virtually all intact whole grains have a very low GI score. Check out these typical scores from the Harvard School of Public Health and the University of Sydney : Grain food GI score whole grain barley 27 rye berries 29 whole wheat kernels 30 whole wheat pasta 42 buckwheat 45 “white” pasta 46 brown rice 48 bulgur 48 corn tortilla 52 quinoa 53 oatmeal 55 Sourdough and Sprouting Sourdough breads generally have a lower GI than yeast breads; sprouted flour also generally has a lower glycemic impact than unsprouted flour. As we learn more and more about the factors that enhance the innate goodness of whole grains, there are many ways for manufacturers to incorporate this new knowledge into healthy new products.

Source: Anita Mofidi et al., “The Acute Impact of Ingestion of Sourdough and Whole-Grain Breads on Blood Glucose, Insulin, and Incretins in Overweight and Obese Men,” Journal of Nutrition and Metabolism (2012) doi: 10.1155/2012/184710.

Remember, GI isn’t the only measure of food quality! While Glycemic Index is one important gauge of food quality, it must be considered in the context of other factors. Ice cream and some candy bars have a lower GI than most fruits and intact grains, because of their high levels of unhealthy fats; choosing foods only by their GI could result in a very unbalanced diet!


It’s also important to remember that the deep body of research supporting the benefits of whole grains is based on whole grain foods with a wide range of glycemic index ratings –including breads, crackers, pasta, hot and cold breakfast cereals, and grain side dishes. Make sure to include plenty of intact whole grains in your diet, from side dishes, salads and stir-fries, to breakfast porridges. Then use your common sense in choosing other whole grain foods. We all know that a whole grain cookie is still a cookie!


Pasta’s Documented Difference When it comes to Glycemic Index (GI) the structure of a food matters too. If we mix durum wheat with water and extrude it through dies we get spaghetti, with a GI of 42-45; if we take the same ingredients and bake them into a nicely-leavened dough, we get bread with a GI of 70-80 or even higher. Cooking matters too. When pasta is cooked al dente, its GI is lower than if the pasta is overcooked. Cool that al dente pasta and enjoy It in a pasta salad, and its GI plummets still further, as the formation of resistant starch slows digestion even more. Top pasta with olive oil and lots of vegetables, and the Glycemic Load (GL) of the meal makes it even healthier. That’s pasta’s documented difference. Repeated Studies Show Lower Glycemic Impact of Pasta Thirty years ago, when the concept of Glycemic Index was new, scientists quickly noted that pasta was somehow different, with lower impact on blood sugar. Here’s what one early study found:

The blood glucose response to feeding 50-g carbohydrate portions of white and wholemeal bread and white spaghetti was studied in a group of nine diabetic subjects. Blood glucose rises after white and wholemeal bread were identical, but the response after spaghetti was markedly reduced. These results emphasize that food form rather than fiber may be important in determining the glycemic response and that pasta may be a useful source of carbohydrate in the diabetic diet.

Jenkins DJ, Wolever TM, Jenkins AL, et al. Glycemic response to wheat products: reduced response to pasta but no effect of fiber. Diabetes Care, 1983 Mar-Apr;6(2):155-9

Additional research over the next three decades backed up these initial findings:

Research shows that couscous has a higher glycemic effect than pasta although it has a similar composition. In the first small experiment, 8 healthy people were assigned to 50g of carbohydrates of either pasta or couscous. Those that ate the pasta had significantly lower blood sugar after eating than the couscous group, as well as significantly lower area under the curve (a measure of glucose tolerance). Next, researchers gave 6 patients with diabetes a meal of either pasta with tomato sauce, or couscous with vegetables and sauce (meals had a similar distribution of carbohydrates, protein, and fat). Again, the pasta group had significantly lower blood glucose after eating than the couscous group.

Jamel et al., Comparative effects of couscous and pasta on glycemia in normal subjects and type 1 diabetics. Diabète et Metabolisme. 1990 Jan-Feb;16(1):37-41

Glycemic response is consistently lower after eating a pasta meal than three other popular takeaway meals. In an Australian study, people with type I diabetes were given either pasta carbonara, Thai cashew chicken with rice, a cheeseburger and fries, or a ham and cheese sandwich with an apple. The pasta meal produced a glycemic response that was significantly lower than that of all the other meals by all measurements (area under curve, 2h BGL, and BGL range), despite the fact that all meals had the same amount of carbohydrates.

MacDonald et al., Effect of popular takeaway foods on blood glucose levels.... International Journal of Clinical Practice. 2009 Feb;63(2):189-94.


We know that eating pasta has a lower glucose and insulin response compared to other foods, but research shows that this effect also lasts into the next meal as well. In a Swedish study, researchers measured blood glucose levels in healthy volunteers after giving them a variety of different meals. The scientists found that after eating the spaghetti at one meal (compared to whole wheat bread), the volunteers had significantly lower glucose and insulin responses after their next meal, in a phenomenon dubbed ‘the second meal effect’.

Liljeberg H, Björk I, et al., Effect of the glycemic index and content of indigestible carbohydrates of cereal-based breakfast meals on glucose tolerance at lunch in healthy subjects. American Journal of Clinical Nutrition. 1999;69:647-55

What’s the Mechanism? The structure of starch molecules in pasta seems to be responsible for its slow (“lente”) digestion. As seen above in Jamel’s study, even couscous – also made from compacted durum semolina, but not extruded – has a higher Glycemic Index. The compact starch molecules in pasta resist digestive enzymes long enough so that it releases its energy steadily and slowly.

The three pasta products [(1) macaroni 25% durum/75% wheat (2) spaghetti 100% durum wheat (3) ‘spaghetti porridge’ – cooked spaghetti mixed in a food processor] produced significantly lower peak blood glucose values and lower GI (90 min) than the corresponding bread… The ‘lente’ properties of the pasta were assigned to a restricted enzymic availability due to a more compact food texture.

Granfeldt Y, Björck I. Glycemic response to starch in pasta: a study of mechanisms of limited enzyme availability. Journal of Cereal Science. 1991;14(1):47-61.

Pasta Shape Matters Too Once you know that it’s the compact starch molecules of pasta that resist rapid digestion, it’s only logical that different shapes and sizes of pasta would also have slightly different Glycemic Index ratings.

Thicker, larger pasta shapes tend to have a lower glycemic index than thinner, smaller ones. For example, spaghetti has a glycemic index of 45, while macaroni has a glycemic index of 68. Similarly, thick linguini has a lower glycemic index than thin linguine.

Pi-Sunyer FX. Glycemic index and disease. American Journal of Clinical Nutrition. 2002 Jul;76(1):2905-2985.

The bottom line? If you’re looking for high-quality carbohydrates, don’t overlook pasta – especially whole grain pasta. Whole grain pasta has the same GI advantages, with the added bonus of extra nutrients and fiber. Enjoyed in moderate amounts (not huge mounds!) with delicious vegetable sauces, beans, or flavor accents of meat or fish, pasta is a healthy carbohydrate choice.


Scientific Consensus Statement on Glycemic Index, Glycemic Load and Glycemic Response

An international panel of experts has formed the “Carbohydrate Quality Consortium (CQC)” which met in Stresa, Italy on June 6-7, 2013. At this Summit, co-organized by Oldways and the Nutrition Foundation of Italy, the group discussed the importance of carbohydrate quality and quantity. Their deliberations resulted in the following twenty point Scientific Consensus Statement:

1. Carbohydrates present in different foods have distinct physiological effects, including

effects on post-prandial glycemia (PPG), also known as the glycemic response1, with different implications for health.

2. Reducing PPG is recognized as a beneficial physiological effect (Ceriello and Colagiuri 2008, Levitan et al. 2004, Coutinho et al. 1999)

3. Ways to reduce PPG include slowing carbohydrate absorption by consuming low glycemic index (GI)2 and low glycemic load (GL)3 foods to reduce the dietary GI and GL (Jenkins et al. 2001, Salmeron et al. 1997).

4. The GI methodology is a sufficiently valid and reproducible method for differentiating foods based on their glycemic response (Wolever, 2013, Brouns et al. 2005).

5. The GI quantifies specific physiological properties of carbohydrate-containing foods as influenced by the food matrix. These characteristics extend beyond their chemical composition including delaying gastric emptying and reducing the rate of digestion and small intestinal absorption.

6. When considering the macronutrient composition, the GL/1000kJ (the product of GI and available4 carbohydrate content) is the single best predictor of the glycemic response of foods (Bao et al. 2011).

7. There is convincing evidence from meta-analyses of controlled dietary trials that diets low in GI improve glycemic control in people with type 2 diabetes (Brand-Miller et al 2003, Livesey et al 2008, Thomas and Elliot 2010, Jenkins et al. 2012).

8. There is convincing evidence from meta-analyses of prospective cohort studies that low GI/GL diets reduce the risk of type 2 diabetes (Barclay et al 2008, Livesey et al 2013).

9. There is convincing evidence from a large body of prospective cohort studies that low GI/GL diets reduce the risk of coronary heart disease (Liu et al. 2000, Mirrahimi et al 2012, Fan et al. 2012).

10. The proof of principle for the concept of slowing carbohydrate absorption is the use of alpha-glucosidase inhibitors (acarbose etc.) to reduce progression to type 2 diabetes and coronary heart disease (Chiasson et al. 2002, Chiasson et al. 2003).

11. The quality of carbohydrate foods as defined by GI/GL is particularly important for individuals who are sedentary, overweight and at increased risk of type 2 diabetes (Salmeron et al. 1997, Ludwig et al. 2002).


12. Potential mechanisms for reduction of type 2 diabetes include evidence that low GI/GL

diets improve insulin sensitivity and beta-cell function in people with type 2 diabetes and those at risk for type 2 diabetes (Rizkalla et al. 2004, Solomon et al. 2011).

13. Potential mechanisms for reduction of coronary heart disease include evidence that low GI/GL diets improve blood lipids and inflammatory markers including C-reactive protein (CRP) (Frost et al. 1999, Liu et al. 2001, Liu et al. 2002, Wolever et al. 2008, Shikany et al. 2010, Goff et al. 2013).

14. Probable evidence exists for low GI/GL diets in body weight management (Larsen et al. 2010, Murakami et al. 2013, Bouche’ et al. 2002, McMillan-Price et al. 2006, Ebbeling et al. 2007).

15. The GI complements other ways of characterizing carbohydrate-foods, such as fiber and whole grain content (Riccardi et al. 2008, Slavin 2008).

16. Low GI and low GL should be considered in the context of a healthy diet.

17. Given the rapid rise in diabetes and obesity there is a need to communicate information on GI/GL to the general public and health professionals.

18. This should be supported by inclusion of GI/GL in dietary guidelines and in food composition tables.

19. In addition package labels and low GI/GL symbols on healthy foods should be considered.

20. More comprehensive high-quality food composition tables need to be developed for GI/GL at the national level.

Footnotes / Definitions: 1. Glycemic response: is the simple term for the post-prandial blood glucose concentration (PPG) elicited by a food or a meal. 2. Glycemic Index (GI): Conceptually, GI is the glycemic response elicited by a portion of a carbohydrate-rich food containing 50g (or in some cases 25g) available carbohydrate expressed as a percentage of that elicited by 50g (or 25g) glucose. GI is precisely defined by the ISO (International Organization for Standardization) method 26642:2010 (http://www.iso.org/iso/home/store/catalogue_tc/catalogue_detail.htm?csnumber=43633)

3. Glycemic load (GL): is the product of GI and the total available carbohydrate content in a given amount of food (GL = GI x available carbohydrate/given amount of food). Available carbohydrates can have different modes of expression: g per serving, g per 100g food, g per day intake, and g per 1000 kJ or 1000 calories, dependent on the context in which GL is used. Thus GL has corresponding units of g per serving, g per 100 g food, and g per 1000 kJ or 1000 calories. 4. Available carbohydrate: Is the carbohydrate in foods that is digested, absorbed and metabolised as carbohydrate. Available carbohydrate is sometimes referred to as glycemic carbohydrate.


References

Bao J, Atkinson F, Petocz P, Willett WC, Brand-Miller JC. Prediction of postprandial glycemia and insulinemia in lean, young, healthy adults: glycemic load compared with carbohydrate content alone. Am J Clin Nutr. 2011;93(5):984-96.

Barclay AW, Petocz P, McMillan-Price J, Flood VM, Prvan T, Mitchell P, Brand-Miller JC. Glycemic index, glycemic load, and chronic disease risk--a meta-analysis of observational studies. Am J Clin Nutr 2008;87: 627-37.

Bouche’ C, Rizkalla SW, Luo J, Vidal H, Veronese A, Pacher N, Fouquet C, Lang V, Slama G. Five week low-glycemic index diet decreases total fat mass and improves plasma lipid profile in moderately overweight non diabetic subjects. Diabetes Care 2002;25:822-828

Brand-Miller J, Hayne S, Petocz P, Colagiuri S. Low-glycemic index diets in the management of diabetes: a meta-analysis of randomized controlled trials. Diabetes Care 2003;26:2261-7.

Brouns F, Bjorck I, Frayn KN, Gibbs AL, Lang V, Slama G, Wolever TM. Glycaemic index methodology. Nutr Res Rev. 2005;18(1):145-71.

Ceriello A, Colagiuri S. International Diabetes Federation guideline for management of postmeal glucose: a review of recommendations. Diabet Med. 2008;25:1151-6.

Chiasson JL, Josse RG, Gomis R, Hanefeld M, Karasik A, Laakso M. Acarbose treatment and the risk of cardiovascular disease and hypertension in patients with impaired glucose tolerance: the STOP-NIDDM trial. JAMA. 2003;290(4):486-494.

Chiasson JL, Josse RG, Gomis R, Hanefeld M, Karasik A, Laakso M; STOP-NIDDM Trial Research Group. Acarbose for prevention of type 2 diabetes mellitus: the STOP-NIDDM randomised trial. Lancet 2002;359(9323):2072-7.

Coutinho M, Gerstein HC, Wang Y, Yusuf S. The relationship between glucose and incident cardiovascular events. A metaregression analysis of published data from 20 studies of 95,783 individuals followed for 12.4 years. Diabetes Care. 1999;22:233–40.

Ebbeling CB, Leidig MM, Feldman HA, Lovesky MM, Ludwig DS. Effects of a low-glycemic load vs low-fat diet in obese young adults: a randomized trial. JAMA 2007;297(19):2092-102.

Fan J, Song Y, Wang Y, Hui R, Zhang W. Dietary glycemic index, glycemic load, and risk of coronary heart disease, stroke, and stroke mortality: a systematic review with meta-analysis. PLoS One. 2012;7(12):e52182.

Frost G, Leeds AA, Dore CJ, Madeiros S, Brading S, Dornhorst A. Glycaemic index as a determinant of serum HDL-cholesterol concentration. Lancet. 1999;353:1045–8.

Goff LM, Cowland DE, Hooper L, Frost GS. Low glycaemic index diets and blood lipids: a systematic review and meta-analysis of randomised controlled trials. Nutr Metab Cardiovasc Dis. 2013;23(1):1-10.

International Standards Organisation. ISO 26642-2010. Food products - Determination of the glycaemic index (GI) and recommendation for food classification. International Standards Organisation; 2010.

Jenkins DJ, Kendall CW, McKeown-Eyssen G, et al. Effect of a low-glycemic index or a high-cereal fiber diet on type 2 diabetes: a randomized trial. JAMA. Dec 17 2008;300(23):2742-2753.

Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S, Chiavaroli L, Mirrahimi A, Ireland C, Bashyam B, Vidgen E, de Souza RJ, et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Archives of internal medicine 2012;172:1653-60.

Jenkins DJ, Wolever TM, Taylor RH, Barker H, Fielden H, Baldwin JM, et al. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr. 1981;34:362–6.


Larsen TM, Dalskov SM, van Baak M, Jebb SA, Papadaki A, Pfeiffer, AF, Martinez JA, Handjieva-Darlenska T, Kunesova M, Pihlsgard M, et al. Diets with high or low protein content and glycemic index for weight-loss maintenance. N Engl J Med 2010;363:2102-13.

Levitan EB, Song Y, Ford ES, Liu S. Is nondiabetic hyperglycemia a risk factor for cardiovascular disease? A meta-analysis of prospective studies. Arch Intern Med. 2004;164:2147–55.

Livesey G, Taylor R, Hulshof T, Howlett J. Glycemic response and health--a systematic review and meta-analysis: relations between dietary glycemic properties and health outcomes. Am J Clin Nutr. 2008;87:258S-68S.

Livesey G, Taylor R, Livesey H, Liu S. Is there a dose-response relation of dietary glycemic load to risk of type 2 diabetes? Meta-analysis of prospective cohort studies. Am J Clin Nutr 2013;97:584-596.

Liu S, Willett WC, Stampfer MJ, et al. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. Am J Clin Nutr. Jun 2000;71(6):1455-1461.

Liu S, Manson JE, Stampfer MJ, Holmes MD, Hu FB, Hankinson SE, Willett WC. Dietary glycemic load assessed by food-frequency questionnaire in relation to plasma high-density-lipoprotein cholesterol and fasting plasma triacylglycerols in postmenopausal women. Am J Clin Nutr. 2001;73(3):560-6.

Liu S, Manson JE, Buring JE, Stampfer MJ, Willett WC, Ridker PM. Relation between a diet with a high glycemic load and plasma concentrations of high-sensitivity C-reactive protein in middle-aged women. Am J Clin Nutr. 2002;75:492–8.

Ludwig DS. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA. 2002;287(18):2414-2423.

McMillan-Price J, Petocz P, Atkinson F, O'neill K, Samman S, Steinbeck K, Caterson I, Brand-Miller J. Comparison of 4 diets of varying glycemic load on weight loss and cardiovascular risk reduction in overweight and obese young adults: a randomized controlled trial. Arch Intern Med. 2006;166(14):1466-75.

Mirrahimi A, de Souza RJ, Chiavaroli L, Sievenpiper JL, Beyene J, Hanley AJ, Augustin LS, Kendall CWC, Jenkins DJA. Associations of Glycemic Index, Load and their Dose with CHD events: A Systematic Review and Meta-analysis of Prospective Cohorts. J Am Heart Assoc. 2012;1(5):e000752.

Murakami K, McCaffrey TA, Livingstone MB. Associations of dietary glycaemic index and glycaemic load with food and nutrient intake and general and central obesity in British adults. Br J Nutr. 2013:1-11.Riccardi G, Rivellese AA, Giacco R. Role of glycemic index and glycemic load in the healthy state, in prediabetes, and in diabetes. Am J Clin Nutr 2008;87(suppl):269S-74S.

Rizkalla SW, Laika T, Laromiguiere M, Huet D, Boillot J, Rigoir A, Slama G. Improved plasma glucose control, whole body glucose utilization and lipid profile on a low glycemic index diet in type 2 diabetic men: A randomized-controlled trial. Diabetes Care 2004;27:1866-72

Salmeron J, Manson JE, Stampfer MJ, Colditz GA, Wing AL, Willett WC. Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women. JAMA. Feb 12 1997;277(6):472-477.

Shikany JM, Tinker LF, Neuhouser ML, Ma Y, Patterson RE, Phillips LS, Liu S, Redden DT. Association of glycemic load with cardiovascular disease risk factors: the Women's Health Initiative Observational Study. Nutrition 2010;26(6):641-7.

Slavin JL. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. 2008;108:1716–31.


Solomon TP, Haus JM, Kelly KR, Cook MD, Filion J, Rocco M, Kashyap SR, Watanabe RM, Barkoukis H, Kirwan JP. A low-glycemic index diet combined with exercise reduces insulin resistance, postprandial hyperinsulinemia, and glucose-dependent insulinotropic polypeptide responses in obese, prediabetic humans. Am J Clin Nutr. 2010;92(6):1359-68.

Thomas DE, Elliott EJ. The use of low-glycaemic index diets in diabetes control. Br J Nutr. 2010;104(6):797-802.

Wolever TMS. Is glycaemic index (GI) a valid measure of carbohydrate quality? Eur J Clin Nutr 2013;67:522-31.

Wolever TM, Brand-Miller JC, Abernethy J, Astrup A, Atkinson F, Axelsen M, et al. Measuring the glycemic index of foods: interlaboratory study. Am J Clin Nutr. 2008;87:247S-57S.


Scientific Consensus Committee for the Stresa Conference: Chairs: David J.A. Jenkins, MD, PhD, DSc, University Professor and Canada Research Chair in Nutrition and Metabolism, Department of Nutritional Sciences, Faculty of Medicine, University of Toronto, Director, Risk Factor Modification Centre, St. Michael’s Hospital (Toronto, Canada) Walter C. Willett, MD, DrPH, Fredrick John Stare Professor of Epidemiology and Nutrition Chair, Department of Nutrition, Harvard School of Public Health (Boston, USA) Members: Livia Augustin, PhD, Research Fellow, Risk Factor Modification Centre, St. Michael’s Hospital (Toronto, Canada) Sara Baer-Sinnott, President, Oldways (Boston, USA) Alan W. Barclay, PhD, Head of Research, Australian Diabetes Council; Chief Scientific Officer Glycemic Index Foundation (Sydney, Australia), Inger Björck, PhD, Professor and Managing Director Antidiabetic Food Centre, Lund University (Lund, Sweden) Jennie C. Brand-Miller, PhD, Professor, Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders, University of Sydney (Sydney, Australia) Furio Brighenti, DrPH, Professor of Human Nutrition, Dept. of Food Science University of Parma (Parma, Italy) Anette E. Buyken, PhD, Research Associate, Department of Nutritional Epidemiology, University of Bonn (Bonn, Germany). Antonio Ceriello, MD, Head of Research at the Institut d'Investigacions Biomèdiques August Pi i Sunyer (IDIBAPS) (Barcelona, Spain) Cyril W.C. Kendall, PhD, Research Associate, Department of Nutritional Sciences, Faculty of Medicine, University of Toronto (Toronto, Canada) and Adj. Professor College of Pharmacy and Nutrition, University of Saskatchewan (Saskatoon, Canada) Carlo La Vecchia, MD, Chief, Department of Epidemiology, Mario Negri Institute, and Professor of Epidemiology, University of Milan, (Milan, Italy)

Geoffrey Livesey, PhD, Director, Independent Nutrition Logic (Wymondham, UK) Simin Liu, MD, ScD, Professor, Dept. of Epidemiology and Medicine, Brown University (Providence, USA) Andrea Poli, MD, Scientific Director, Nutrition Foundation of Italy (Milan, Italy) Gabriele Riccardi, MD, Full Professor of Endocrinology and Metabolic Diseases, Dept. of Clinical Medicine and Surgery, Federico II University (Naples, Italy) Salwa W. Rizkalla, MD, PhD, DSc, Senior Researcher, National Institute of Health and Medical Research (INSERM) U 872, team 7, Research centre in human nutrition, ICAN Institute of Cardiometabolism & Nutrition, University Pierre et Marie Curie-Paris 6, Centre of Research in Human Nutrition, Pitié Salpêtrière Hospital (Paris, France). John L. Sievenpiper, MD, PhD, Toronto 3D Knowledge Synthesis and Clinical Trials Unit, Clinical Nutrition and Risk Factor Modification Centre, St. Michael's Hospital (Toronto, Canada), Department of Pathology and Molecular Medicine, Faculty of Health Sciences, McMaster University (Hamilton, Canada). Antonia Trichopoulou, MD, PhD, Professor and Director, World Health Organization Collaborating Centre for Food & Nutrition, Department of Hygiene and Epidemiology, University of Athens Medical School, and Vice President, Hellenic Health Foundation (Athens, Greece) Thomas M.S. Wolever MD, PhD, Professor, Department of Nutritional Sciences, University of Toronto (Toronto, Canada)


Gluten & Celiac What are

the Facts?

Whole Grains: Breaking Barriers – Nov. 2014 Gluten: What are the Facts? p. 5-1



Gluten and Celiac:

What are the Facts?

Wheat threatens all humans… Gluten: What you don’t know could kill you… Is gluten ruining your health (or are we just all paranoid?)… Recent headlines like these show just how much misunderstanding and hysteria now cloud the facts about gluten, celiac disease, and gluten intolerance. Much of our conference centers around this theme. The excellent book Gluten Freedom written by our keynote speaker, Dr. Alessio Fasano, also serves as a comprehensive reference, after the conference is over. Meanwhile, in this short section we’ll summarize the basics. Gluten & Celiac Disease: Key Points • Definition of and criteria for celiac disease • Should we all avoid gluten? NO! • Non-celiac gluten sensivitity? or FODMAPs? • Don’t self-diagnose • Limitations of gluten-free and grain-free diets

Gluten Free Doesn’t Mean Grain Free • Handy reference chart showing all gluten-free grains • Tips for incorporating more gluten-free grains into every diet


Gluten and Celiac: Key Points

At this conference you will learn a lot about gluten intolerance and Celiac Disease. The key points below are at the core of our conference messages. Gluten is a term used to refer to certain complex seed storage proteins found in wheat, barley, rye, and triticale (a wheat-rye hybrid). For most of us, our bodies rise to the challenge to process these wonderfully elastic proteins. However, in individuals with celiac disease, ingesting gluten, even as little as 1/8 teaspoon of flour, can trigger an immune response. Symptoms of celiac disease vary greatly, but luckily, doctors today have many diagnostic tools to test people for celiac disease. People with diagnosed celiac disease meet the following criteria: • their blood tests positive for gluten antibodies • they carry the genes for celiac disease • their endoscopy reveals villi damage, and • their symptoms resolve on a gluten-free diet. Celiac disease is an autoimmune disease that destroys the body’s villi, the fingerlike projections of the small intestine, which are responsible for nutrient absorption. Untreated celiac disease can lead to severe malnutrition and a host of other health problems. However, with strict adherence to a gluten-free diet, villi can regenerate, and patients can go about their daily lives with minimal symptoms. Should we all avoid gluten? For the estimated 1% of the population with celiac disease, it’s imperative to avoid gluten. But what about the rest of us? Some people without diagnosed celiac disease identify themselves as gluten intolerant, a condition sometimes identified as “non celiac gluten sensitivity” (NCGS). These patients report feeling lousy after eating gluten, and their symptoms may seem to clear up after following a gluten free diet, leaving some to wonder if we should all avoid gluten. There’s no need. Dr. Alessio Fasano, Founder and Director of the Center for Celiac Research, does “not share the position of the proponents of a gluten-free world.“ He reminds us that “We engage daily in a war with many dangerous bacteria but rarely do we lose this battle, which is an event that leads to infection. We are also engaged in a daily confrontation with gluten, but only a minority of us will lose this battle. These are the genetically susceptible individuals who will develop gluten-related disorders.”

Source: Alessio Fasano, Gluten Freedom (Nashville: Wiley General Trade, 2014), 25. What about FODMAPs? Additionally, a new body of research indicates that in many cases of gluten sensitivity it is not the gluten protein, but rather a class of molecules known by the acronym FODMAPs that may be to blame. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are fermentable, poorly digested short chain carbohydrates found not only in wheat, barley and rye, but in a wide range of other everyday foods, including in dairy, onions, garlic, some fruit, and some legumes. In an Australian study, 37 patients who self reported as gluten intolerant entered a study to see how their bodies responded to various diets. After a 2-week low-FODMAP washout diet, the participants consumed a diet that contained gluten, whey protein (a food high in


FODMAPs), or a combination of both for one week. The results of this study brought up questions about the generally accepted existence of non celiac gluten intolerance, as 92% of the participants continued to experience negative symptoms when gluten was removed from their diet (during the whey protein treatment). In fact, their symptoms were only relieved when they consumed the low-FODMAP washout diet between treatments.

Source: Jessica R. Biesiekierski et al., “No Effects of Gluten in Patients With Self-Reported Non-Celiac Gluten Sensitivity After Dietary Reduction of Fermentable, Poorly Absorbed, Short-Chain Carbohydrates,” Gastroenterology 145, no. 2 (August 2013):320-328, doi: 10.1053/j.gastro.2013.04.051

Don’t self-diagnose! Although this study is small, it points to the importance of seeking medical care instead of self-diagnosing gluten intolerance. Eliminating gluten makes celiac testing more difficult –and could leave people unaware of the need to cut other high-FODMAP foods from their diets. No diagnostic tools are yet available for gluten intolerance, but a doctor can work with you to help determine what course of action is best for you. Gluten free doesn’t mean grain free. For people who can’t tolerate gluten, it’s important to remember that gluten-free doesn’t mean grain free. In fact, including whole grains in a gluten-free diet is one of the best ways to protect against the nutrient deficiencies associated with gluten-free diets. Most whole grains are naturally gluten-free. Two widely available and inexpensive examples are brown rice and corn. But beyond that, there are quinoa, millet, amaranth, buckwheat, and teff, just to name a few (for a more extensive list, see the chart on page 5-5). Variety, not deprivation, is the name of the game. Limitations of gluten-free and grain-free diets. In addition to the small percentage of people who are troubled by gluten, an increasing number of people are pursuing a gluten-free diet in hopes that they will lose weight. This faddism is misguided, however, as celiac authority and assistant Harvard professor Dr. Daniel Leffler warns that adhering to a gluten-free diet is often associated with weight gain. Gluten (mainly from wheat) makes an easy scapegoat, but other countries with much higher per-capita wheat consumption have much lower rates of overweight and obesity. (The French, for instance, consume twice as much wheat per person as Americans, but have about one-third our obesity rate.) Weight problems are almost never the fault of one food; it’s total diet and lifestyle that matter. Any dietary pattern that severely restricts a food group will often lead to short-term weight loss, because the options for what you can eat drastically diminish. As Fred Brouns of Maastricht University explains, “The argument that refraining from consumption of wheat in the daily diet induces weight loss should also be interpreted in the light of the fact that a very limited number of foods available in the market do not contain wheat. This limited availability of wheat-free foods may itself cause consumption monotony, leading to reduced overall intake of food and energy.” Similarly, other misguided dieters and athletes choose a gluten-free diet because they believe it will decrease inflammation. In people with Celiac Disease and some gluten sensitivities, the body perceives gluten as an enemy, and produces an inflammatory immune response. But for the vast majority of the population without gluten disorders, this isn’t the case. In fact, eating whole grains, including ones that contain gluten, is associated


with decreased inflammation. In a recent clinical trial1, researchers at the University of Nebraska showed that eating a cup of whole grain barley or brown rice (or a combination of the two) for as little as four weeks can increase the "good" bacteria in your gut that fight inflammation. Why go against the grain? Whether or not you can tolerate gluten, science shows that whole grains are the path to health.

Sources: Lindsey Getz, “Weight Gain and the Gluten-Free Diet,” Today’s Dietitian, http://www.todaysdietitian.com/enewsletter/enews_1013_01.shtml. Mamta Badkar, “The World’s Biggest Wheat Exporting Countries,” Business Insider, April 30, 2011, http://www.businessinsider.com/the-worlds-biggest-wheat-exporting-countries-2011-4?op=1. “Health > Obesity: Countries Compared,” NationMaster using 2005 OECD Health Data, http://www.nationmaster.com/country-info/stats/Health/Obesity.

1 Jens Walter, Ines Martinez, and Devin J. Rose, “Holobiont nutrition: Considering the role of the gastrointestinal microbiota in the health benefits of whole grains,” Gut Microbes 4, no. 4 (April 2013): 340-346, accessed September 12, 2014, doi: 10.4161/gmic.24707


Gluten Free Doesn’t Mean Grain Free

People following a gluten-free diet may be surprised – and delighted – to learn that most grains are gluten-free. Only three common grains (wheat, barley and rye) and the less common triticale (a wheat-rye hybrid) must be avoided on a GF diet, leaving lots of great choices, as shown in the chart below: Gluten Grains Gluten-Free Grains Barley Amaranth Buckwheat Corn Rye Millet Quinoa Rice Triticale Sorghum Teff Wild Rice Wheat Oats* * Oats are naturally gluten-free but are often contaminated by nearby gluten grains during growing, harvesting, storage, or processing. Look for oats tested as gluten-free. All of these gluten-free grains are healthier when they’re enjoyed in their whole form. Whole grains include all three of a grain kernel’s edible parts – the bran, the germ, and the endosperm – in their original proportions. All too often, grains are refined, which means their bran and germ (the healthiest parts!) are removed, leaving only the starchy endosperm. Whole grains have two to three times more of most minerals and vitamins than refined grains, and more fiber too. They also have more flavor. As you switch to whole grains, at first you may be caught off guard by their fuller, nuttier taste. Soon, you’ll find that you’ve become fond of whole grains and the grains you used to eat same bland in comparison. To get your taste buds in shape gradually, start with grains that have a more neutral flavor, such as sorghum and brown rice. Corn’s a good choice, too; it has a distinct but familiar flavor (look for whole cornmeal; degerminated corn has had the healthy germ removed). As the flavor of whole grains begins to grow on you, experiment with more grains: try some wild rice mixed in with brown rice, or toss some cooked quinoa with chopped vegetables and your favorite salad dressing for a great warm-weather meal. Less common grains – amaranth, millet, buckwheat and teff – await you down the line. When you’re looking to bake with gluten-free grains, look for mixes that feature whole grain ingredients prominently. Some GF baking mixes and flour substitutes rely almost exclusively on ingredients like potato starch and white rice flour, leaving these mixes short on important nutrients and fiber. Better mixes include high levels of a variety of tasty whole grains – because people on a gluten-free diet deserve the best! Even those who don’t need to follow a gluten-free diet will benefit from eating a wider range of whole grains. Carrots are a great vegetable – but eating a wide variety of vegetables gives you a wider variety of nutrients (and tastes). It’s the same with whole grains: whether you’re eating gluten-free or not, treat yourself to the wonderful tastes of a wide variety of naturally gluten-free grains, for good taste and good health.


The WGC and the Whole Grain Stamp

Whole Grains: Breaking Barriers – Nov. 2014 The Whole Grains Council & Stamps p. 6-1



The Whole Grains Council

and its Whole Grain Stamp Program

In October of 2014, the Whole Grains Council and the Whole Grain Stamp Program hit an important and exciting milestone: 10,000 products with the Whole Grain Stamp! Now in its eleventh year, the Whole Grains Council has over 375 wonderful members and the Stamp is on products in 42 countries. This section talks about the development of the Whole Grains Council and the exciting growth of the Stamp Program, and provides a glimpse of the other creative programs, events, and promotions developed by the Whole Grains Council. The Whole Grains Council’s Mission and History • Mission, Goals and Programs of the Whole Grains Council • Whole Grains Council Timeline Whole Grain Stamp Facts and Figures • Explanation of 100% Stamp and Basic Stamp • Statistics highlighting growth for the Whole Grains Council and the

Whole Grain Stamp • The Whole Grain Stamp Worldwide WGC: Breaking Barriers, Making a Difference • Online outreach around the world • Partnerships and Media • Consumer Hotline


Whole Grains Council Mission, Goals and Programs

In April 2002 a group of concerned millers, manufacturers, scientists and chefs gathered in San Diego at a Whole Grains Summit organized by Oldways. Inspired by Oldways Founder K. Dun Gifford, they made plans to band together to promote increased consumption of whole grains. With Oldways, they organized the Whole Grains Council to develop and carry out a consumer education campaign and to enlist others to join in this important effort. The WGC’s first meeting was held in July 2003. Oldways and the Whole Grains Council set these initial goals:

• To reach scientific consensus on the definition of “whole grain” and on the health benefits of whole grains, and to advocate additional research about whole grains and health.

• To educate consumers about the benefits of whole grains and to help them find, buy and cook whole grains.

• To help grain-product companies, retailers and restaurants meet the needs of health conscious consumers with appealing products.

• To serve as a conduit between science, industry and consumers. In the decade since, we have met these goals and exceeded them:

• Grown from nine members to over 375! • Created a dynamic, ever-growing website at www.wholegrainscouncil.org • Achieved consensus on a consumer-friendly definition of whole grains, which

is now widely accepted. • Held conferences in November 2004, January 2006, November 2007, April

2009, January 2011, and October 2012. • Managed a continuing campaign to educate the media and the public about

the health benefits and delicious tastes of whole grains. • Launched the Whole Grain Stamp.

Today, we define our mission in three parts: The Whole Grains Council 1. Helps consumers find whole grain foods and understand their health benefits; 2. Helps manufacturers and restaurants create delicious whole grain foods; and 3. Helps the media write accurate, compelling stories about whole grains. In addition to the Stamp, our educational programs are far-reaching, including:

• Whole Grains Month: September is Whole Grains Month, celebrated every year with special events and promotions all month.

• Whole Grain Sampling Day: Every year on the first Wednesday in April, our annual Whole Grain Sampling Day, works with partners worldwide to encourage people to try more delicious whole grain foods.

• Year-Round Outreach: Throughout the year we provide free materials to schools and health professionals about whole grains and health, and we host a “Whole Grain Hotline” answering questions by phone and email.


Whole Grains Council Timeline

April 2002 Oldways issues original Whole Grains Challenge in San Diego; planning

begins for foundation of the WGC.

July 2003 First meeting of the Whole Grains Council; leadership and initial goals decided.

May 2004 Second meeting of the WGC members and Advisory Board; agreement on definition of “whole grains.”

November 2004 WGC Summit Conference in New Orleans; Whole Grain Stamp program unveiled to members and media.

January 2005 Stamp unveiled to public and made available to members for use on qualifying products

February 2005 First products carrying Whole Grain Stamp appear in stores.

June 2006 Phase II of Whole Grain Stamp program launched, offering gram-specific content information for shoppers.

September 2007 WGC declares September to be Whole Grains Month; National Health Observances calendar of the US government makes it official.

January 2008 Launch of the first foreign language Whole Grain Stamp, a bilingual French/English Stamp for products sold in Canada.

April 2008 The Stamp is used in the UK for the first time, followed quickly by Ireland and New Zealand.

May 2008 Spanish version of the Whole Grain Stamp is created for Mexico and the Dominican Republic. Within two years it spreads across Central and South America.

June 2009 Portuguese version of the Stamp created for Brazil.

March 2010 Chinese version of the Stamp created for China.

January 2011 McDonald’s begins using the Whole Grain Stamp on its newly-launched oatmeal; the Stamp makes a solid leap from supermarkets to foodservice.

April 2011 WGC leaders help the Chinese government host a whole grains conference in Beijing.

July 2011 Arabic version of the Whole Grain Stamp created for UAE.

April 2012 The WGC celebrates the first Whole Grain Sampling day.

September 2013 USDA announces that whole grain consumption rose 23.4% from 2008 to 2010. Our efforts are working!

April 2014 Whole Grain Sampling Day goes international, as Google partners with us to do whole grain promotions at its locations around the world.

October 2014 The Whole Grain Stamp passes the 10,000 product milestone.


Whole Grain Stamp Basics

The Whole Grain Stamp was introduced in January 2005, and quickly became a standard throughout the industry. The chart to the right plots this growth, from year to year, as products approved to use the Stamp surged toward the current total of 10,000+. The Whole Grain Stamp comes in two versions. The 100% Stamp is used on products where all the grain is whole grain; these products must also contain at least 16g of whole grain per serving. Products using the Basic Stamp may contain some refined grain in addition to a significant amount of whole grain (at least 8 grams). All Whole Grain Stamps also denote the number of grams of whole grain in a serving of the product. As you can see in the graphic above, products with both the Basic and the 100% Stamp may contain widely varying amounts of whole grain. Although the minimum level of whole grain content to use the Basic Stamp is 8 grams per serving, two-thirds of products have at least double that amount: 100% Stamp 16 grams or more 32% Basic Stamp 16 grams or more 34% Basic Stamp 8-15 grams 34% Your daily need for whole grain is 48g or more, spread over six daily grain-food servings. Although the Stamp clearly states a product’s whole grain content in grams, there’s no need to “eat by the numbers” – simply choose all six of your grain products with the Basic Stamp, or at least three of them with the 100% Stamp, and you’ll meet the recommendations for whole grain intake.


Whole Grain Stamp Worldwide

When the Whole Grain Stamp was introduced in 2005, Oldways envisioned it solely as a domestic program, designed to meet U.S. regulatory requirements. As the Stamp gained in popularity in the U.S., however, some WGC member companies based in Canada asked if they could use the Whole Grain Stamp there. We worked on modifications to meet Canadian regulations, then introduced our bilingual French/English Canadian Stamp in early 2008. Member companies then expanded use of the Whole Grain Stamp country by country, using their knowledge of regulations in countries where they regularly do business. A special thanks go to Mexico-based Grupo Bimbo, whose regulatory staff worked with health ministries throughout Central and South America and in China to ensure the Stamp was compliant with local labeling and health regulations.

Today, one-fifth of the 10,000 products using the Stamp are approved for use in one or more countries outside the United States. Top countries are:

U.S.A. 8,704 Guatemala 39 Canada 1,704 Panama 39 Mexico 337 El Salvador 36 Colombia 152 Venezuela 36 France 131 Honduras 35 Brazil 109 U.K. 35 Peru 79 Dominican Republic 34 Chile 76 China 30 Costa Rica 41 Australia 28

In addition to the countries listed above, the WGC has also approved products for Stamp use in Argentina, Barbados, Belize, Ecuador, Germany, Greece, Ireland, Italy, Jamaica, Mauritius, Netherlands, New Zealand, Nicaragua, Paraguay, Poland, Portugal, Romania, Singapore, Spain, Taiwan, Tanzania, Trinidad and Tobago, United Arab Emirates, and Uruguay. (Note: total is more than 10,000, as many products are registered for use in multiple countries.)


Breaking Barriers, Making a Difference

Educating Online The education efforts of the Whole Grains Council have worldwide reach. In the past year, our website (WholeGrainsCouncil.org) welcomed 2,067,071 unique visitors from 232 countries and territories, who viewed more than four million pages. The top ten source countries for visitors were:

U.S.A. 60.9% Philippines 0.92% Canada 7.2% Singapore 0.90% U.K. 6.5% South Africa 0.72% India 4.9% New Zealand 0.70% Australia 4.2% Malaysia 0.68%

(Keep in mind that, with such a large overall pool, that still means 16,614 visits from Malaysians, for example!) What information are these visitors seeking when they visit our website? Here are five of the top pages:

Gluten Free Whole Grains 9.12% of visits 365,153 Whole Grains A to Z 7.29% of visits 292,056 Definition of a Whole Grain 4.19% of visits 167,855 Health Benefits of Oats 2.57% of visits 102,869 Identifying Whole Grains 2.52% of visits 100,850

Educating and Promoting through Partners Our efforts are multiplied by the work of the many partners who collaborate with us to help us spread our message. Our annual Whole Grain Sampling Day, on the first Wednesday of each April, illustrates how such partnerships can work. Here are just a few examples from 2014:

Organizations. AICR (the American Institute of Cancer Research) worked with us on to create an infographic on whole grains and cancer risk reduction, then reached out to TKTK people through their newsletter. Workplace Health. Google held special whole grain demonstrations and gave away grain samples at its workplace cafés worldwide. Restaurants. Dunkin Donuts promoted a “Buy One, Get One” offer on whole wheat bagels at thousands of U.S. locations. Manufacturers. Barilla offered a case of free whole grain pasta to any foodservice operation interested in trying new whole grain pasta dishes.

Media Outreach In a typical year, the Whole Grains Council is involved in about 200 media stories about whole grains. Many of these involve direct interviews, while in other cases journalists use the copious information on our website, from health studies to recipes.


Our Whole Grain Hotline We also answer questions from consumers and health professionals on the phone and through email. Here are just a sample of the types of questions we’re asked in a typical month:

Would you happen to know of any studies done on the nutritional benefits of sprouted grains in the past 1-3 years? Could you help me understand the recommended intake of whole grains?

I mill my own wheat berries into whole wheat flour. How do I make my own whole wheat pastry flour? Does rice milk provide a serving of whole grains? I was curious whether sprouted grains are whole grains. I have noticed "sprouted wheat" as the first ingredient in some breads that I have looked at, and I am curious if it is still a whole grain since it doesn't have the term "whole" in front of the wheat.

To augment our Hotline efforts, we also send out thousands of brochures, stickers, buttons and posters to schools and other health education organizations. All of our educational outreach is provided free of charge, through funding provided by the administrative fees of companies using the Whole Grain Stamp. The WGC’s work makes a difference. We know, when we receive emails like these:

Hi Kelly, Thank you so much for sending those out! Monday is our first meeting where I will have some eager nutrition students make up a nice poster all about whole grains and their benefits. I have already downloaded several of your educational flyers to feature at our event as well. Thank you again for your support, Food Day would not be the same without whole grains making an appearance!

- Kristine from California

Thanks so much, Kelly. I really appreciate the thorough (and quick) response to my question! Your answer helps a lot.

- Jaclyn from North Dakota

Cynthia - thank you for your prompt reply. This truly helps. Many thanks to you and Oldways for the wonderful work you do in promoting healthy eating.

- Craig from Pennslyvania Dear Ms. Toups, Thank you so much for your help and support of our nutrition program. Now I can use the word "germ" with confidence and explain it with accuracy... and my students will love the items you are sending… Thanks again for your help.

- Teresa from Florida


What’s Next from the WGC?

The momentum will continue in 2015 and beyond. Here’s a brief overview of Whole Grains Council plans for the upcoming year: Whole Grain Sampling Day April 1, 2015 Whole Grain Sampling Day falls on April 1 this year – a great opportunity to remind people to switch to whole grains, and not to fool around with their health! Even though we’re still six months away, we have a great lineup of early committed partners already, including: • Healthy Dining Finder • National Restaurant Association • Genghis Grill

• Rubio’s Fresh Mexican Grill • Google • Compass

Look for Whole Grain Sampling Day 2015 to be bigger than ever! Support for Schools Yearlong Now that virtually all grains served in schools are required to be whole grain-rich, we’re doubling down on our efforts to support schools. We’ll be adding new tools for teachers that will help the WGC serve as a hub for whole grains education, so that we can reinforce nutrition for kids and families outside of the cafeteria line. Whole Grains Month September 2015 Each year, we plan at least one “centerpiece” event to help get consumers excited about whole grains and/or to help make whole grains more available to more people. We’ve narrowed our choices for 2015 down to three great options:

1. Baking with Whole Grains: Home bakers across the country will send in photos of their favorite whole grain baked goods and a random winner will win an all expense paid trip to King Arthur Flour’s Baking Education Center in Vermont.

2. Whole Grains in Schools: We’ll provide classroom materials and coupons to teachers throughout the month so they can incorporate whole grain education into their lesson plans. We’ll pick an after-school care organization at random (from nationwide nominations) to win a case of whole grain goodies.

3. Scouting Out Whole Grains: We’ll work with the Girl Scouts and Boy Scouts to create a curriculum to help scouts earn a nutrition and/or whole grain badge. Scouts can also send photos of something they made with whole grains for a chance to win whole grain goodies mailed to their troop.

Foodservice Workshop Late 2015 or Early 2016 Most chefs and foodservice workers received their training years ago, when whole grains weren’t as popular as they are today. They need inspiration, tips and techniques to learn how to get the best out of available whole grain ingredients. Our aim is to gather top culinary professionals – experts in cooking with intact grains, with whole grain pasta, and in baking with whole grains – to share their secrets in a hands-on workshop with other foodservice professionals interested in becoming whole grain experts themselves.


Oldways Programs Health Through Heritage

Whole Grains: Breaking Barriers – Nov. 2014 Oldways Programs p. 7-1



Oldways Programs

The Whole Grains Council is just one of many programs run by Oldways, a 501c3 nonprofit nutrition education organization. Since 1990, Oldways has been encouraging “health through heritage,” changing the way people eat with culturally relevant nutrition education programs. In this section, learn more about the WGC’s sister programs: • The Mediterranean Foods Alliance • Oldways Vegetarian Network • African Health & Heritage • The Oldways Nutrition Exchange (ONE) • Supermarket Dietitian Symposium • Cheese of Choice Coalition • Oldways Culinary Travels Journalists seeking additional information about any of these programs can contact Rachel Greenstein, Communications Manager, at [email protected] or 617-896-4888, or you may contact the Oldways manager listed after each program.


Mediterranean Foods Alliance In a nutshell: Oldways created the original Mediterranean Diet Pyramid in 1993, with the Harvard School of Public Health. Since then, we have carried out a wide variety of creative initiatives to popularize the Mediterranean Diet. Today, three programs form the core of our work with the Mediterranean Diet:

1. Our bi-weekly Fresh Fridays consumer email. 2. Our popular book, The Oldways 4-Week Mediterranean Diet Menu Plan. 3. Active outreach to doctors and dietitians, with support materials.

Details: “The Mediterranean diet has long been celebrated as the gold standard of healthy diets for its highly palatable nature and favorable impact on the prevention of chronic diseases, promotion of greater longevity, and quality of life. A large body of scientific evidence has accumulated over the past several decades showing that Mediterranean-type diets are highly protective against the development of cardiovascular disease, metabolic disorders, and certain cancers.”

“The Mediterranean Diet and Your Health,” American Journal of Lifestyle Medicine (J. Brill. Jan/Feb 2009, vol 3 no. 1, 44-56)

Oldways helps both health professionals and ordinary people realize the potential of the Mediterranean Diet, as described above, with three programs: Fresh Fridays e-newsletter Sent out every other Friday to more than 11,000 opt-in subscribers, Fresh Fridays features short articles about the food traditions of the Mediterranean region, along with 3-5 recipes that illustrate these food traditions. Companies with an annual membership in the Mediterranean Foods Alliance may have their healthy Med foods featured periodically in Fresh Fridays recipes. The Oldways 4-Week Mediterranean Diet Menu Plan Available on the Oldways website and through Amazon.com, The Oldways 4-Week Mediterranean Diet Menu Plan includes positive and practical guidance for adopting a Med-style diet, along with daily menu plans and 57 delicious, easy-to-make recipes. A top-seller – ranking in the top 1/10 of 1% of all books on Amazon – this handy guide is endorsed by doctors and praised by individuals and families. Materials for Doctors and Dietitians Oldways offers a full suite of materials to support health professionals who are recommending the Mediterranean Diet to their patients. The materials include our Mediterranean Diet poster, refrigerator magnets, weekly grocery list pads, tear-off Med Diet Pyramid “prescription pads,” our trifold “Med 101” brochure, and of course our 4-Week Menu Plan, described above. Most of these materials can be co-branded with the name and logo of the doctor’s or dietitian’s practice. Contact Cynthia Harriman, [email protected] or 617-896-4820.


Oldways Vegetarian Network In a nutshell: To support the growing interest in plant-based diets, Oldways has created the Oldways Vegetarian Network (OVN). Its flagship initiative is The Oldways 4-Week Vegetarian & Vegan Diet Menu Plan, an 88-page guide to the delicious and satisfying tastes of a plant-based diet. Details: The future is green. Many well-educated health professionals are urging us to move plants to the center of our plates and the latest update on the 2015 Dietary Guidelines includes a call for Americans to reduce their consumption of meat and dairy and eat more plant-based foods. Change is everywhere, from meatless choices in the supermarket aisles to veggie entrees on restaurant menus. Brooklyn has given us America’s first vegan bar and Veganz, a 100-percent plant-based grocery chain, started in Germany, is scheduled to open its first US store in Portland, Oregon in 2016. Oldways is supporting this momentum with our newest book, The Oldways 4-Week Vegetarian & Vegan Diet Menu Plan. This slim, approachable volume shows how simple and delicious going meatless can be, with tips and basic advice combined with daily meal plans and recipes any cook can make.

“Here is an easy-to-follow guide for healthy eating, with helpful tips for preparing and cooking nutritious vegetarian meals.” —Joan Sabaté, MD, DrPH, Professor of Nutrition, Loma Linda University “I have long been grateful to Oldways for shining the light on traditional diets as the best source of food wisdom. This new, clear guide to plant-based eating brings the discussion full-circle, providing structure and inspiration to people who would like to reduce (or eliminate) the meat factor from their plates. With the beautifully presented information here, we can trust that we are in good hands, and proceed smartly and more deeply into the delicious world of garden- and orchard-based cuisine.” —Mollie Katzen, author of Moosewood Cookbook, and The Heart of the Plate: Vegetarian Recipes for a New Generation

The OVN is a primary resource for reliable nutrition information on vegetarian and vegan diets and plant-based eating. Think of us as a source for the latest science behind plant-based diets and a connection to individuals who can lend credible quotes. We stand ready to help journalists develop stories that bust the myths and knock down barriers that interfere with eating more plant foods. Our team includes dietitian Sharon Palmer, author of The Plant-Based Diet and Plant-Based for Life, who is available for OVN interviews. Contact Georgia Orcutt, [email protected] or 617-896-4861


A Taste of African Heritage

In a nutshell: A Taste of African Heritage is a national cooking program –offered at more than 100 locations across the country – that combines cultural history, nutrition and six cooking lessons on healthy, heritage-inspired meals to improve the health and well-being of African Americans. Details: Many people are unaware that traditionally, African American ancestors ate a plant-based, whole food diet that was extremely high in flavor and nutrition. In fact, many of today’s healthiest foods have their roots in African heritage—leafy greens, sweet potatoes, millet, watermelon, okra, lentils and peas, and flaxseeds to name just a few. That’s why Oldways developed the African Heritage Diet Pyramid, which celebrates and educates about traditional foods and diets across the African diaspora—from Africa to South America, the Caribbean, and the American South. To bring the African Heritage Diet Pyramid to life for people everywhere, Oldways has developed A Taste of African Heritage, an empowering and culturally-relevant national cooking program that combines cultural history, nutrition, and cooking lessons on healthy, heritage-inspired meals to dramatically improve health and well-being. Over the six weeks of the program, students reconnect to a long tradition of healthy, garden-to-table eating that has the power to heal and inspire, helping people to claim health by reclaiming history. "African-American foodways have, for many years, been perceived negatively because less-healthy 'special occasion' dishes are now marketed more as everyday foods," says Vivien Morris, RD, who is an African Heritage Diet Advisor and class instructor. "But we are celebrating the real traditional African-American culinary heritage, which is wonderfully health-promoting." We have found that it takes just six weeks to change your plate and your life. Reporting from our 2012-2014 classes shows that: • Over 50% of graduates report cooking at least 5 times per week • Over 50% have increased their vegetable intake • Over 75% are eating leafy greens “at least 3-4 times per week” • 2 out of 3 graduates have lost weight over the six week course • And over 35% have seen a decrease in blood pressure status A Taste of African Heritage is being delivered in over 100 communities nationwide, with the help of outstanding volunteer teachers and organizations, and it has been covered widely by local and national journalism, including: The Associated Press, The Washington Post, NPR Houston, NPR Cincinnati, Food & Nutrition Magazine, and many more. So, what exactly does this program cover? Here’s a small sneak preview at some of the topics discussed each week:


A Taste of African Heritage (cont.) Class 1: Herbs & Spices Have you ever tasted Berbere before? If you’ve eaten at an Ethiopian restaurant, chances are you’ve enjoyed this staple spice. In our first class, we showcase four aromatic spices from our African heritage regions – African, South America, the Caribbean, and American South – combining them in an unforgettable meal that showcases how spices can be used instead of excess salt, to build flavor.. Class 2: Leafy Greens Did you know that there are over 150 types of edible greens in West Africa alone? Or that early African American cooks actually had a name for their greens water, saving it after cooking for its nutritional power? In this class, participants get an in-depth look at what puts leafy greens in a category all their own, nutritionally and historically. Class 3: Whole Grains Africa has more native grains than any other continent. It has its own species of rice, along with millet, barley, teff, several varieties of wheat, and dozens of other wild grains and cereals. In Lesson 3, classes whip up three vegetable-and-spice-infused whole grain dishes that take between 5 and 20 minutes to prepare. How’s that for fast food? Class 4: Beans (and Peas) And Rice There are more than 13,000 varieties of beans on the planet. Incorporating them into your weekly menu vastly widens the list of dinner possibilities. Lesson 4 teaches about the incredible nutrition, flavor and affordability of rice and beans enjoyed all over the world, helping to make this dish a new staple at participants’ tables. Class 5: Tubers and Stews If you’re unfamiliar with the word “tuber”, look no further. Lesson 5 takes you through familiar and unusual tuber territories, showing that “mashed potatoes” aren’t just an American pastime and that potatoes make for a fabulously healthy meal when mixed with herbs, vegetables, and—traditionally—peanut butter. Class 6: Fruits, Vegetables and a Healthy Lifestyle Picture yourself walking through a market in Ghana or Jamaica. Suddenly you’re met by a sea of colors – reds, oranges, yellows, and greens. What kinds of produce would we find? Many you’d recognize, but you might not prepare them in the savory traditional ways we share in Lesson 6. With African heritage as our guide, fruits and vegetables have never been tastier. Please visit the A Taste of African Heritage webpage for more details about the program (http://oldwayspt.org/programs/african-heritage-health). If you are a journalist interested in attending any local classes, please contact Rachel Greenstein at [email protected].

Contact Sarah McMackin, [email protected] or 512-330-0111


Oldways Nutrition Exchange In a nutshell: The Oldways Nutrition Exchange (ONE) is a free, online resource offering themed toolkits and our ONE-Stop Resource Directory to supermarket dietitians and other healthcare professionals. ONE provides comprehensive, relevant information to help these health professionals educate customers and patients about healthy foods and eating habits. Details: ONE’s 2,800 opt-in subscribers include three-quarters of the known universe of supermarket dietitians – a highly influential group that promotes healthier food options to consumers at the point of purchase. Our network also includes dietitians, doctors, nurses and others working in hospitals, clinics, private practice, schools, and foodservice. Since its beginnings in October 2012, ONE has produced 38 themed toolkits. Every month we publish a kit comprising about 10 resources, each exploring a topic of interest. For example, we’ve explored health issues such as diabetes and hypertension, consumer trends such as healthy snacking, as well as providing timeless strategies for eating healthily on a budget. Our network of professionals uses these materials (over 28,500 resources have been downloaded so far) to develop web and print articles, in-store consultations and tours, and media appearances as well as printed handouts for the public. Our retail dietitians alone represent more than 70 chains with an estimated 115 million shoppers each week.

"I use ONE resources for our in-store overhead announcements and other events both in-store and in the community. ONE gives me ideas for these events including themes, recipes, and ways to educate consumers about healthy eating. By having these resources right at my fingertips I can use my time to interact more with our customers." Stephanie Perez, RD, LDN, Shoprite, Philadelphia, PA

Our latest tool is the ONE-Stop Resource Directory – a central hub where healthcare professionals can readily find health and nutrition materials created by companies, trade boards and other food-related non-profits. The Directory makes it easy to find this information all in one place, without spending hours surfing individual websites. Whether it’s our Toolkits or our One-Stop Resource Directory, Oldways Nutrition Exchange lives up to its name – it truly is the place where health and wellness information and professional contacts are exchanged by those in healthcare and the food industry alike. Contact Deborah Plunkett, [email protected] or 617-896-4850.


Supermarket Dietitian Symposium

In a nutshell: Oldways’ Supermarket Dietitian Symposium is an annual conference that shines a light on the key role played by supermarket dietitians, and facilitates dialog between supermarket RDs and food manufacturers/commodity boards. Details: Advice on weight loss, gluten-free diets, diabetes management, or feeding a picky toddler may be as close as your neighborhood grocery store. Dietitians who work in supermarkets can reach millions of consumers through their in-store programs, columns in weekly circulars, blogs, and media appearances. As their numbers grow from coast to coast, they expand their power to impact public health by offering free services to the community. Oldways’ annual Supermarket Dietitian Symposium, now in its fifth year, focuses on the work these dietitians do and calls for all retailers to include them in their programs. The event also encourages discussions, and probes for actionable solutions that can influence shoppers to be more conscious of their plates by promoting healthy and sustainable food choices. The goal is to help supermarket dietitians drive sales of better-for-you foods, and provide them with the tools, skills, and knowledge to maximize their impact and influence in the retail environment. Journalists seeking stories about positive changes in our food system will want to learn more about what supermarket RDs do – such as the successful weight loss programs, store tours created especially for kids, and effective community partnerships between hospitals and supermarkets – and why we need to expand the dietitian presence nationwide. The symposium is coordinated in partnership with Barbara Ruhs, MS, RD, LDN, a former supermarket dietitian, who is available for interviews on the growth of dietitians in supermarkets, a look at how their work can influence consumers, and the potential for positioning these influencers worldwide. Contact Georgia Orcutt. Contact Georgia Orcutt, [email protected] or 617-896-4861


Cheese of Choice Coalition In a nutshell: The Cheese of Choice Coalition is a world-wide initiative to champion knowledge about – and enjoyment of – traditional cheeses, at a time when some regulatory bodies may seek to limit the production of such cheeses. Details: Since the dawn of civilization, humans have been making milk – which otherwise spoils almost instantly without refrigeration – into delicious cheeses, using knowledge passed down from generation to generation about how to encourage the proliferation of “good” bacteria that crowd out “bad” bacteria.

For many decades now, however, food regulators have tended to view all bacteria as “bad” and even scientific understanding is now growing of the role that “good” bacteria play in supporting digestive health, a regulatory cloud hangs over traditional cheesemaking.

What will be the fate of traditional cheese? Will Roquefort be gone forever? What about cheeses aged on wood? What about raw milk cheese? To the dismay of cheese enthusiasts everywhere, questions continue to mount.

Support for traditional cheese is here. To address these issues, the Cheese of Choice Coalition is bearing the banner of traditional cheese worldwide and jumping into the fray. Originally founded in 1999 by Oldways, the American Cheese Society, the Cheese Importers Association of America and Whole Foods Market, the Coalition has been revitalized in 2014 at a time when regulatory uncertainty threatens traditional production and aging methods. The CCC offers a strong voice of industry support and consumer education.

Through a combination of advocacy, education, consumer outreach, and community engagement, the CCC works to preserve long-honored cheesemaking traditions and to ensure that enthusiasts everywhere continue to have the freedom to choose their cheese of choice. As with all Oldways programs, the CCC brings a research-based approach to promoting real cheese as a nutritious food that is part of a healthy diet.

Contact Brad Jones, [email protected] or 617-896-4822


Oldways Culinary Travel In a nutshell: Once a year, Oldways travels to some area of the world (often in the Mediterranean region) to introduce travelers to the foods, flavors and traditional producers of that region. Our next Oldways “Culinaria” will be to Turkey, visiting Istanbul and Ephesus, from March 15-22, 2015. Details: Oldways "Culinarias" are extraordinary culinary tours, planned with our firm belief that the heart of any culture can be illuminated by exploring its food, wine, and culinary traditions. Our respected place in the culinary world, and our long-standing relationships with international chefs, restaurateurs, and food and wine producers, mean that we're able to create one-of-a-kind travel itineraries of unprecedented reach and depth that embrace traditional food and wine customs, educational programs, and elegant culinary activities. Four Good Reasons to Travel with Oldways: Congenial Travelers. Oldways trips are filled with a diverse group of ages and backgrounds – all sharing a common love of food and culinary traditions. We limit group size to just the right number so that you can interact with a variety of interesting people, without feeling that you’re part of an anonymous crowd. Culinary Experts to Guide You. Imagine how much you can learn about the foodways of a region, with someone along who can explain local ingredients at mealtimes, interpret the wares on offer while you walk through a vibrant public market, guide you through a tasting of unfamiliar spices, or do a cooking demo on the spot. Each Oldways Culinaria features a well-known culinary expert, such as a chef or cookbook author, intimately familiar with the foods and flavors of the area. Historic and Cultural Context. While the focus is on food during Oldways trips, you’ll also learn about the historic and cultural context that helped shape local culinary traditions. Visits to museums, ancient ruins, and artisan crafters provide a useful counterpoint to food-related activities. On every trip you’ll enjoy fascinating facts from local historical guides – plus insights from Oldways staff, based on our two decades of international culinary travel. Rare and Special, Outside-the-Guidebook Experiences. Oldways Culinarias take you beyond the realm of other tours, to little-known local producers, farms, vineyards, cheesemakers, and bakeries. You’ll dine at restaurants not yet discovered by the guidebooks – and perhaps even meet the chef! Our network of international contacts enables us to put together an itinerary unlike any other. Contact Abby Sloane, [email protected] or 617-896-4875.


Acknowledgements and Sponsors

The Whole Grains Council and Oldways are grateful to all of the many individuals and organizations who have contributed their support, time, and efforts to help make this conference a success. Many thanks to the Founding Members who were among the first to make a commitment to the Whole Grains Council and its mission. We have been fortunate to be joined by other individuals and companies since 2003, and we also thank them for their support. (All WGC Members are listed on the following pages, with Founding Members in bold.) Special thanks to the Advisory Board of the Whole Grains Council and our Scientific and Culinary Advisors, especially our Advisors’ Chairman Mike Holleman at InHarvest. We also wish to extend our gratitude to our two Advisory Committees – Scientific and Culinary – listed on the penultimate page of this section. Whether the Culinary Committee is inspiring us with great recipes and tips, or the Scientific Committee is helping us answer thorny questions from consumers and Member companies, we are honored to work with these two diverse and dedicated groups. Oldways and the Whole Grains Council also wish to express special thanks to the sponsors of the Whole Grains: Breaking Barriers conference: Project Sponsor: Ardent Mills; Event Sponsors: Bob’s Red Mill, Bimbo Bakeries (Arnold/Brownberry/Oroweat), King Arthur Flour; Benefactor Sponsors: Bay State Milling, Crunchmaster/TH Foods, Dunkin’ Donuts, Flower Foods/Nature’s Own, Frito Lay/Quaker, General Mills, Grain Millers, International Pasta Organisation, Lundberg Family Farms, Mars/Uncle Ben’s, Riviana, Weetabix/Barbara’s; and Conference Supporters: HomeFree, Mestemacher/ Carl Brandt, and To Your Health Sprouted Flour Co. For their generous contributions of time and their special knowledge, Oldways and the WGC are very appreciative of the speakers, chefs, and other conference participants. Many thanks also to the events team at the Hyatt Boston Harbor, especially Kendra Smith, Event Planning Manager, Chef Kaeo Yeun, and to all the staff members who have contributed their time, efforts, and talents to making the conference run smoothly. Finally, we wish to warmly thank the staff of Oldways who have been instrumental to the success of this education program. Special thanks to Mallory Cushman, WGC Stamp Program Manager; Kelly Toups, WGC Program Manager; Rachel Greenstein, Communications Manager; Abby Sloane, Program and Financial Manager; Joan Kelly, Manager of Graphics; and Kyle Potvin, Principal, Splash Communications. Sara Baer-Sinnott, President, Oldways Cynthia Harriman, Director of Food and Nutrition Strategies

!Many thanks to the

Whole Grains Council Members

Founding Members in bold * Designates companies based outside the U.S.

479° Abel & Schafer *ACE Bakery, Ltd. Al Forno Factory, LLC Aladdin Baking Company Alfred Nickles Bakery, Inc. ALIC Specialty Products, Inc. Alpine Valley Bread Co. American Italian Pasta Company American Rice, Inc. American Roland Food Corp. American Waffle Company Among Friends Baking Mixes Amoun Pita & Distribution, LLC Ana Sortun Chef Set Andean Naturals, Inc. Angie’s Boomchickapop Anna Food Products Annie Chun’s Annie’s Homegrown Arrowhead Mills/Hain Celestial Aryzta North America Attune Foods LLC Aunt Millie’s/Perfection Bakeries Axiom Foods, Inc. Back to Nature Foods Company, LLC Bahlsen North America Inc. Bake Crafters Bake N Joy Foods Baker’s Pride Inc. Barbara’s Bakery, Inc. Barilla America, Inc. Barrel O’ Fun Snack Food Co. Bay State Milling Beanfields Berlin Natural Bakery Best Maid Cookie Company Better For You Foods LLC Bien Padre Foods *Bio-familia AG Biscotti Brothers Bakery, Inc. Black Jewell, LLC Blue Marble Brands

Bob’s Red Mill *Bodhi’s Bakehouse/Zelosus Pty Ltd *Boulart Brandventure, Inc. *Brar Natural Flour Milling Inc. *Bravo Supermarket Bridgford Foods Buena Vista Foods Bunge Milling Inc. Bylada Foods, LLC C & F Foods, Inc. C.H. Guenther & Son, Inc. California Wild Rice Advisory Board Calise & Sons Bakery Inc. *Canada Bread Canyon Bakehouse Cargill Kitchen Solutions Casa Valdez, Inc. Catallia Mexican Foods, Inc. Chabaso Bakery *Chana Food Products Channel Fishing Processing Co., Inc. Chobani LLC CJ Foods, Inc. *Cleator Organic Farms Cloverhill Pastry-Vending LLC Con Agra Foods Continental Mills CoPak Solutions, Inc. Corbion Caravan Cornfields Inc. Costanzo's Bakery, Inc. Country Home Bakers / J&J Snack Foods Cream of the West Cream of Wheat / Ortega Crusts Unlimited Inc. CSM Bakery Products Cup4Cup, LLC Cyclone Enterprises, Inc. D'Orazio Foods, Inc. Dakota Growers Pasta Company Dakota Specialty Milling

Dale and Thomas Popcorn Damascus Bakery Inc. *Dare Foods Darlington Cookie Company Inc. Dave's Killer Bread Deep River Snacks Deland Bakery inc. Delice Global, Inc. Dessert Innovations *Detour Food DeWafelbakkers, Inc. Dick and Jane Baking Company, LLC Domino's Pizza LLC Dough Masters Dr. Kracker E S Foods *Earth's Own Food Company Inc. Ecce Panis Echo Lake Foods, Inc EduFoods/Bitsy's Brainfood Elevation Brands, LLC Elizabeth's Food Company, Inc. Enjoy Life Natural Brands, LLC Essential Baking Company Essential Eating Sprouted Foods EVOL Foods Fall River Wild Rice *Farinhas Integrais Cisbra Ltda. Farmer Direct Foods Father Sam's Bakery Inc. *FGF Brands, Inc. Firehook Bakery Flatout Bread / Pattco Fleischmann's Yeast / ACH Food Flourish Baking Company Flowers Foods Food for Life Baking Co. Foodmatch Inc. Franz Bakery Freekeh Foods Freekehlicious LLC Frito-Lay Frontier Soups General Mills Gia Russa Italian Foods / Starletta Organic Giorgio Foods, Inc. Glutenfreeda Foods, Inc. Gold Coast Bakery Golden Ground Good Food Made Simple LLC

Good Groceries Company Goose Valley Natural Foods LLC Grain Millers / Country Choice Grain Place Foods, Inc. Graindrops LLC Grecian Delight Foods Inc. Gretchen's Grains Incorporated Grupo Altex Grupo Bimbo *Grupo Industrial Vida, S.A. de C.V. *Grupo Ramos Guttenplan's Frozen Dough Hadley Farms Bakery Haig's Delicacies Hain Celestial Group Haldeman Mills *Happy Products, Inc. Harbar / Maria & Riccardo's Tortilla Factory *Harinera del Valle Harlan Bakeries Harry’s Fresh Foods Heidelberg bread *Helios Pasta Industry Hodgson Mill HomeFree Horizon Food Group Hormel Foods Corporation House-Autry Mills, Inc InHarvest J.M. Smucker Company Jane's Dough Foods JAZ Foods, Inc dba The Invisible Chef Jessica's Brick Oven Joseph's Middle East Bakery, Inc. Jovial Foods Julian's Recipe, LLC Just Desserts Karlin Foods Corp. Kashi *Kasseler Food Products Inc. *Kavli International AS Kellogg Company Kernel Season's LLC Kerry Ingredients & Flavours King Arthur Flour Co. *Kinnikinnick Foods Inc. *Kiss Baking Company Limited Kusha Inc. Kwik Trip, Inc. La Canasta Mexican Food Products Inc.

*La fourmi bionique Inc La Tortilla Factory Lakeside Foods Lakewood Matzoh Bakery Lantev Distributing Corp. Late July Organic Snacks Laurel Hill Foods Lesaffre Yeast Lewis Bakeries, Inc. LifeLine Foods, LLC Little Caesars Pizza Kit Fundraising Program Natural Ovens Bakery Live Better Brands, LLC *Live.Love.Snack Lola Granola Bar Lotus Foods *Lovato Alimentos Lundberg Family Farms Lupoli Companies DBA Sal's Pizza for Schools MagNoodles Malt-O-Meal Mars Food North America / Uncle Ben's Martin's Supermarkets Mary's Gone Crackers McCormick & Co., Inc. McDonald's MCI Foods, Inc. McKee Foods / Heartland Brands Medora Snacks Melaleuca Mestemacher Bread / Carl Brandt, Inc. Metropolitan Baking Company Mi Rancho Miller Baking Co. Milton's Baking Company Minsa Corporation *Minsa SA de CV Miracle Millets, LLC Mission Foods MJM Marketing Modern Oats™ *Moderna Alimentos S.A. *Moinho Sohne Ltda *Molino el Lobo S.A. Mondelez International Montana Flour & Grains / Kamut Assn. Mrs. Miller's Homemade Noodles Muesli Munch Muffin Town

Multigrains Bakery MySuperFoods Company Namaste Foods Nardone Bros. Natural and Tasty Nature's Earthly Choice Nature's Hand, Inc *Nature's Path Organic Foods Nature2kitchen *Natursource Inc. Nestlé New England Natural Bakers New French Bakery New World Pasta Next Generation Foods *Niche Bakers Corp. Nu Life Market *Nutrisoya Foods inc Nutritional Choices Inc. *Oakrun Farm Bakery Ltd. Ola! Foods Over the Top Food Co. Inc. *Ozery's Pita Break Partnership Palouse Trading Pamela's Products, Inc. Pan De Oro Tortilla Chips PANOS Brands Partners Crackers Pinnacle Foods Group, LLC Pizza Hut, Inc. Plum Organics POPSALOT Gourmet Popcorn Post Foods *Procesadora de Alimentos La Prieta Prodotti Mediterranei / Dececco *Productos Alimenticios La Moderna *Productos Verde Valle S.A. de C.V. Purity Foods / VitaSpelt Quaker Oats Company Quinn Foods LLC. Quinoa Corporation R&S Blumos R.W. Bakers Co. Racconto Imported Italian Food Rana Meal Solutions, LLC Real McCoy’s/Warnock Food Products Respect Foods Rhythm Superfoods Riceland Foods, Inc. RiceSelect Rich Products Corp.

Ricos Products Co., Inc. *Riverside Natural Foods Ltd. Riviana Foods *Rizopia Food Products Inc. Robbins Rice Company Rockland Bakery Inc Rocky Mountain Foods, Inc. Roman Meal Company Romero's Food Products Rubschlager Baking Corp. Rural Returns Development Organization Rustic Crust S&F Foods, Inc. Safeway, Inc. Santa Barbara Super Seeds, Inc. Sara Lee Corporation Schwan Food Company Schwartz Brothers Bakery Schwebel Baking Company Select Brands, LLC Sem-Chi Rice / Florida Crystals Shearer's Foods Shiloh Farms Shirley's Cookie Company, Inc. Signature Breads *Silver Hills Bakery Silver Palate Kitchens, Inc. Skeeter Snacks LLC Smart Flour Foods Smart Snacks, LLC Snak King Snyder's of Hanover *Sodif S.A. de C.V. Sonora Mills/Popchips, Inc Specialty Rice, Inc. *Staple Food Industries Stone-Buhr Flour Company Sturm Foods Subway® Sunnyland Mills *Sunshine Bakeries SunWest Foods Super Human Snacks that give back SUPERVALU Sweet Loren's

Taco Dippers Taco Loco Products *Tamma Industrie / DeLallo TH Foods / Mr. Krisper The Abbey of the Genesee/Monks' Bread The Dough Girl's Kitchen, Inc. The Father's Table LLC The Gourmet Oven LLC *The Jordans and Ryvita Company The Sun Valley Rice Co., LLC The Teff Company To Your Health Sprouted Flour Co. Traditional Breads Inc. Tribeca Oven Truth in Nutrition Two Gringos, Inc Tyson Foods U.S. Waffle Company Inc. Udi's Gluten Free Foods Umpqua Oats, Inc. Unified Grocers, Inc United Sorghum Checkoff Program UpFront Foods, LLC Upper Crust Bakery UpSides™ savory side dishes USA Rice Federation *Vaasan & Vaasan Oy Van's Natural Foods Velmar Foods-Arizona Gold Venus Wafers Inc *Vita Rice Limited Vitalicious, Inc. *Voortman Cookies Ltd. War Eagle Mill Watson Inc. Weetabix North America Western Foods LLC Westminster Cracker Company, Inc. Wheat Montana Farms, Inc. Wheat Valley Bakery White Mountain Kettle Corn Whole Foods Market Wholesome Goodness, LLC Windsor Foods

Many thanks to the

Whole Grains Council Scientific Advisory Committee

Our Experts: Chairman David R. Jacobs, PhD, Professor of Epidemiology, University of Minnesota

School of Public Health (Minneapolis, MN) James Anderson, MD, Professor of Medicine and Clinical Nutrition, University of

Kentucky (Lexington, KY) R. Gary Fulcher, PhD, Professor and Director, Department of Food Science, University

of Manitoba (Winnipeg, MB, Canada) Victor Fulgoni III, PhD, President, Nutrition Impact (Battle Creek, MI) Judith Hallfrisch, PhD, Nutrition Consultant (Baltimore, MD) Julie Miller Jones, PhD, CNS, LN, Distinguished Scholar and Professor Emeritus,

College of St. Catherine (St. Paul, MN) Pamela Keagy, PhD, Nutrition Consultant (Lafayette, CA) Rui Hai Liu, PhD, MD, Associate Professor, Department of Food Science, Cornell

University (Ithaca, NY) Simin Liu, MD, ScD, Professor and Director, Program on Genomics and Nutrition,

Department of Epidemiology, UCLA (Los Angeles, CA) Len Marquart, PhD, RD, Assistant Professor, University of Minnesota (Minneapolis,

MN) Nicola McKeown, PhD, Assistant Professor, Friedman School of Nutrition Science and

Policy, Tufts Chris Miller, MS, Instructor of Milling Science and Management, Kansas State

University Lloyd W. Rooney, PhD, Professor of Agronomy and Professor of Food Science and

Technology, Texas A&M University (College Station, TX) Joanne Slavin, PhD, Professor of Food Sciences and Nutrition, University of

Minnesota (Minneapolis, MN)

Many thanks to the

Whole Grains Council Culinary Advisory Committee

Our Experts: Robin Asbell, Author, The New Whole Grains Cookbook (Minneapolis, MN) Kathryn Conrad, Chef and Senior Food Stylist, Reader's Digest Association, Inc.

(Milwaukee, WI) Jesse Cool, Chef/Owner, Flea Street Café, JZ Cool, and Cool Café at Cantor Art

Gallery (Menlo Park, CA) Judith Finlayson, Author, The Complete Whole Grains Cookbook (Toronto, ON,

Canada) Ellie Krieger, Author, The Food You Crave: Luscious Recipes for a Healthy Life and

Host, Food Network's Healthy Appetite (New York, NY) Paul Lynch, Executive Chef, FireLake Grill House and Cocktail Bar, Radisson Plaza

Hotel (Minneapolis, MN) Cary Neff, Vice President of Culinary, Morrison Management Services (Atlanta, GA) Steve Petusevsky, Director of Retail Culinary Innovation, NECO Foods (Latana, FL) Peter Reinhart, Johnson & Wales University (Charlotte, NC) Lorna Sass, Author, Whole Grains for Busy People (New York, NY) Joel Schaefer, Culinary Nutrition Instructor (Winter Garden, FL) Ana Sortun, Chef/Owner, Oleana Restaurant (Cambridge, MA) Maria Speck, Author, Ancient Grains for Modern Meals (Cambridge, MA)

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