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