Human Sciences Extension and Outreach Human Sciences Extension and Outreach Publications

12-2012 Whole Grains Lindsay R. Macnab Iowa State University, [email protected]

Sarah L. Francis Iowa State University, [email protected]

Ruth E. Litchfield Iowa State University, [email protected]

Follow this and additional works at: http://lib.dr.iastate.edu/extension_families_pubs Part of the Food Science Commons, and the Human and Clinical Nutrition Commons

Recommended Citation Macnab, Lindsay R.; Francis, Sarah L.; and Litchfield, Ruth E., "Whole Grains" (2012). Human Sciences Extension and Outreach Publications. 4. http://lib.dr.iastate.edu/extension_families_pubs/4

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Examples include rolled oats, brown rice, 100 percent whole wheat or stone ground wheat, popcorn, quinoa, whole wheat pasta/bread/crackers, and whole corn. Incorporating whole grains into your meals

Why should I choose whole grains? Whole grains differ from refined grains due to processing. Refined grains contain only the endosperm. Because the bran and germ Consuming whole grains may reduce the risk of: are removed in refined grains, the amount of protein, fiber, and 1. Heart disease other important nutrients are reduced. Often, refined grains are 2. Diabetes “enriched,” meaning the lost nutrients are added back, but usually 3. Gastrointestinal cancers (colon, rectum, and small intestine) not to the same level as found in the original whole grain kernel.

Whole grains also can help you maintain a healthy body weight. It’s important to remember that not all foods that contain fiber Whole grains contain fiber, which reduces constipation, aids in are whole grain foods. reducing blood cholesterol levels and in managing blood glucose, and keeps you full longer. How many whole grains should I eat daily? How do whole grains differ from refined grains? Start by replacing some of your refined grains with a whole grain alternative. Grains are the seeds of grasses. Whole grains • 2010 Dietary Guidelines for Americans recommend that are grains that have all parts of the kernel. half of your grains be whole grains (3 servings daily). • Bran: outer portion of the grain containing fiber, bran B vitamins, minerals, and phytochemicals • 1 serving of whole grains = 16g whole grains • Germ: small, inner portion of the grain containing endosperm Examples of a serving of whole grains include: B vitamins and vitamin E, antioxidants, phyto- 1 slice of whole wheat bread, 1 cup cold cereal, ½ cup cooked chemicals, and minerals cereal, 5 whole wheat crackers, 3 cups of popcorn, ½ cup cooked brown rice • Endosperm: the starchy inner portion of the grain containing carbohydrates, protein, and B vitamins germ (continued on back page) WHOLE GRAINS

Liquid Nutrition Types of Whole Grains (per cup Basic Cooking Nutrition Facts Serving (1 cup) of grain) Directions Yield Notes (per ¼ cup dry) Suggestions

Amaranth 3 cups Bring liquid and amaranth to a 3 cups Gluten-free. 180 calories; For breakfast, top with fruit, Tiny beige seeds water or boil. Reduce heat to low and Rich in calcium 7g protein; honey, and yogurt or serve as that cook up into broth or cover. Cook and stir occasionally and iron. 7g fiber a savory side dish. a delicate, slightly half water/ until thick, 20-25 minutes. gelatinous porridge. half milk Barley - An ancient grain originally from the Middle East. Most of the crop grown in the Contains gluten. Provides B-glucan, which may help reduce LDL cholesterol. United States is used for animal fodder and to make beer and whiskey. Hulled Barley 4 cups Bring barley and liquid to a boil. 3 cups Healthiest form: 170 calories; Barley kernels are intact but water Reduce heat to low; simmer germ and bran 6g protein; the outer (inedible) husk has covered till grains are tender, are intact. 8g fiber Add to soups and stews. Stir been removed. 60-75 minutes. Drain. sautéed mushrooms and pars- Pearl Barley 3 cups Bring barley and liquid to a boil. 3¼ cups Rich in fiber 176 calories; ley into cooked barley for a Kernels, polished to remove water Reduce heat to low; simmer, and nutrients. 5g protein; side dish. Toss cooked barley hull and bran. Not a true whole or broth covered, till most liquid is 8g fiber with black beans, red bell grain, but nutritious. absorbed, 40-45 minutes. pepper, corn, and a lime- cumin dressing for a salad. Quick-Cooking Barley 1¾ cups Bring liquid to a boil; add barley. 2 cups Makes a quick, 128 calories; This type has been rolled water Reduce heat to low and simmer, healthy side dish. 4g protein; thinner than pearl barley. or broth covered, 10-12 minutes. 4g fiber Cornmeal 4 cups Mix cornmeal and 1 cup cold 3 cups Gluten-free. 110 calories; Enjoy cornmeal “mush” Ground, dried corn kernels water or liquid until smooth. Bring Contains fiber, 2g protein; for breakfast topped with popular in baked goods. broth or remaining liquid to a boil. Add potassium, 5g fiber maple syrup. Savory cornmeal half water/ cornmeal mixture and return to and folic acid. “mush” is called polenta. Serve Can be cooked into a creamy half milk a boil, whisking. Reduce heat Yellow corn- with any tomato pasta sauce. mush. Choose stone-ground to low and cook, uncovered, meal contains cornmeal, which retains some whisking often, until creamy and carotenoids. hull and germ. Regular corn- thick, 20-30 minutes. meal is degermed and is not a whole grain. Quinoa 2 cups Rinse thoroughly in several 3 cups Gluten-free. 160 calories; After cooking, stir in chopped Tiny seeds with delicate flavor. water changes of water. Combine A complete 6g protein; fresh parsley and freshly Typically ivory but red and or broth quinoa and liquid; bring to a boil. protein. Rich in 2g fiber grated lemon zest for a side black varieties also available. Reduce heat to low and simmer, iron, potassium, dish. Make quinoa salad with An inherent insect repellent covered, until most liquid has riboflavin, and scallions, cherry tomatoes, (sapotin) must be removed been absorbed, 12-15 minutes. B vitamins. green beans or asparagus from seeds prior to cooking Let stand 5 minutes. and lemon dressing. (removed from most commer- cially packaged quinoa). Millet 2½ cups Combine millet and liquid. Bring 3 cups Gluten free. 189 calories; An interesting alternative to Small yellow kernels that water to a simmer. Reduce heat to low Rich in B 5.5g protein; rice or couscous. After cook- create a texture between a and cook, covered, till most of the vitamins. 4g fiber ing, stir in reduced-fat cheese. pilaf and porridge. A nutritious, liquid is absorbed, 25-30 minutes. mild grain. Rice - Choose brown rice. Only the outermost hull is removed, so the bran and germ are Gluten-free. Good source of selenium, manganese, and magnesium. intact. In addition to types listed below, many brown rice convenience foods such as instant or boil-in-a-bag are available; prepare using directions given. Brown Rice 2½ cups Bring rice and water to a boil. 2½ cups See Above 171 calories; Short, medium, and long-grain water Reduce heat to low and simmer, 4g protein; varieties are available. Cook- covered, until most of the liquid 2g fiber ing directions for each type is absorbed, 40-50 minutes. Use as a side-dish to accom- are similar. pany stir-fries and other main Par-Boiled Brown Rice 2¼ cups Bring rice and liquid to a boil. 3 cups See Above 170 calories; dishes. Embellish with toasted Often labeled as natural water or Reduce heat to low and simmer, 4g protein; sesame seeds and low sodium whole-grain brown rice, it goes broth covered, until most of the liquid has 2g fiber soy sauce. Try leftover brown through a process to ensure been absorbed, about 30 minutes. rice in a salad with tuna, car- firm, separate grains. rots, dill, and lemon dressing.

Reproduced with permission from Tufts Media Enterprises. For subscription information, please call (800) 274-7581 or go to www.TuftsHealthLetter.com. Liquid Nutrition Types of Whole Grains (per cup Basic Cooking Nutrition Facts Serving (1 cup) of grain) Directions Yield Notes (per ¼ cup dry) Suggestions

Oats - A resilient grain that has long been cultivated in Europe. The tough outer husk Gluten-free, but often cross-contaminated with gluten-containing grains. must be removed before oats are processed into the forms below. Rich in soluble fiber, which helps lower cholesterol and stabilize blood sugar. Oat Groats 3 cups Bring liquid to a boil. Add groats 2¼ cups Most whole, 160 calories; Try in a savory stuffing with Entire kernel minus the inedible water and reduce heat to low. Simmer, therefore most 7g protein; onion, celery, apple, and husk. Individual oat groats covered, stirring occasionally, nutritious, form 4g fiber poultry seasoning. remain separate when cooked until groats are tender, 45-50 of oats. (like brown rice). Chewy texture; minutes. Drain. nutty flavor. Steel-cut Oats 3 cups Boil liquid. Add oats; reduce 2¾ cups Minimally 140 calories; Oat groats that have been cut water heat to low. Simmer, covered, processed. 6g protein; into pieces by steel blades stirring occasionally, 30-35 min. 4g fiber (hence, steel-cut). Let stand 5 minutes. Cook dried fruit with oats. Top with low-fat milk, yogurt, and Old-Fashioned Rolled Oats 1¾ cups Bring liquid to a boil. Stir in oats. 1½ cups A convenient, 80 calories; brown sugar or maple syrup, Oat groats that have been water or Reduce heat to low; simmer, un- healthy break- 3.5g protein; and toasted nuts. steamed and rolled into flakes. half water/ covered, stirring often, till thick, fast choice. 2g fiber Quick-cooking oats rolled half milk about 5 minutes. Let stand for a thinner to cook faster. few minutes. Teff 3 cups Bring liquid to a boil. Add teff; 2¾ cups Gluten-free. 180 calories; Serve as a breakfast porridge Miniscule brown seeds in water simmer, uncovered, stirring fre- Good source 7g protein; or a savory polenta-like side whole grain or flour form. quently, till thick, 15-20 minutes. of calcium 4g fiber dish. Tasty with spicy stews. Flavor similar to chocolate. and iron. Wheat - Most North Americans are familiar with milled wheat in bread and pastas but All wheat products contain gluten. Provides fiber, manganese, other forms, such as whole kernels, are delicious and nutritious. magnesium, selenium, phosphorous, and lignans. Farro 2 cups Combine faro and liquid; bring 2 cups See Above 150 calories; Add to soups. Serve as a side Nutty tasting and creamy con- water to a boil. Reduce heat to low and 6g protein; dish in place of rice. Add to sistency when cooked. Good or broth simmer, covered, until most of 2g fiber a salad with apples, celery, whole-grain substitute for rice the liquid has been absorbed, nuts, and vinaigrette. in risottos. about 25 minutes. Kamut 4 cups Combine kamut and liquid; boil. 2 cups See Above 170 calories; Add to a salad with citrus Larger kernels than regular wheat. water Reduce heat, simmer covered, 6g protein; dressing, onion, oranges, till tender, 50-60 minutes. Drain. 5g fiber and craisins. Wheat Berries 4 cups Combine berries and liquid; 2 cups See Above 170 calories; Stir cooked wheat berries into Whole kernels with outer husk water bring to a boil. Reduce heat 7g protein; breakfast oatmeal, soups, or removed. Nutty flavor and and simmer, covered, till tender, 5g fiber side salads with onion, fruit, chewy texture. Use hard and 60-75 minutes. Drain. nuts, and dressing. soft berries interchangeably.

Cracked Wheat 21/3 cups Boil liquid. Add cracked wheat. 21/3 cups See Above 102 calories; Serve as a breakfast porridge Wheat berries broken into water or Reduce heat to low and cover; 6g protein; topped with brown sugar, small pieces. Do not confuse half milk/ cook and stir occasionally till 4g fiber nuts, cinnamon, and yogurt. with bulgur. half water tender, 20 minutes. Bulgur 1½ cups Bring bulgur and liquid to a boil. 2¾ cup See Above 120 calories; For fine or medium bulgur in Steamed, dried, and cracked broth or Reduce heat to low and simmer, 4g protein; salads: cover with boiling water; whole wheat kernels. Available water covered, till most of the liquid is 6g fiber let stand 20 minutes; drain. in various sizes. absorbed, 15-20 minutes. Whole-Wheat Couscous 1¾ cup Boil liquid; stir in couscous. 3 cups See Above 105 calories; Add raisins and toasted almonds Tiny pasta made from semolina; water, Remove from heat and let stand, 4g protein; for a side dish. Plump in milk with not a grain. Pre-cooked and broth, covered, 5 minutes. Fluff with a 4g fiber dates and honey for breakfast dried; only need to plump or milk fork. Whole wheat variety cooks porridge. before serving. as fast as white.

Wild Rice 3 cups Rinse. Bring wild rice and liquid 22/3 cups Gluten-free. 143 calories; Stir in dried fruit and top with Not a true grain or rice (actual- water to a boil. Reduce heat to low and Rich in minerals, 6g protein; toasted nuts, or stir in sautéed ly an aquatic grass) but offers simmer, covered, till grains are fiber, and B 2.5g fiber mushrooms and parsley. similar nutritional benefits as tender (many will split open), vitamins. whole grains. 45-50 minutes. Drain. RECIPE Raisin Strudel Oatmeal

Ingredients: 1 teaspoon brown sugar ¼ cup instant oatmeal ¼ teaspoon cinnamon ½ cup boiling water 2 tablespoons skim milk 1 tablespoon raisins 1 tablespoon low-fat granola

Instructions: 1. Place oatmeal, raisins, brown sugar, and cinnamon in a coffee mug or cereal bowl. 2. Pour boiling water over all. Stir and steep for 2 minutes. 3. Top with skim milk and low-fat granola. Source: Available at http://recipes.extension.iastate.edu/2010/08/22/raisin-strudel-oatmeal/ Nutritional Analysis: 120 calories, 1g total fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 26g total carbohydrate, 2g fiber, 13g sugar, 3g protein

“Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and choles- terol may reduce the risk of heart disease and some cancers.”- The Food and Drug Administration

(continued from front page) How do I identify a whole grain food? Types of whole grain stamps: Three steps to three servings of whole grains: 1. Basic “whole grain” stamp - The product con- 1. Front of package - Check the front of the package for key tains at least 8 grams (a half serving) of whole terms such as “100% whole grain,” “whole oats,” “made grains, but refined grains also may be included. with whole wheat.” 2. “100% whole grain” stamp - All of the grain in- 2. Ingredients - Read the list of ingredients; one of the first three gredients are whole grain, and it must contain a should contain key terms such as “100% whole wheat,” minimum of 16 grams (1 serving) of whole grains. “stone ground whole wheat,” “whole rye flour,” “whole oats,” “whole wheat flour,” “brown rice,” or “wheat berries.” Not all foods made with whole grains contain the 3. Extra claims and logos - Examine the other panels for extra Whole Grains Council stamp on the package due to whole grain health claims or whole grain stamps/symbols an extra expense required on behalf of the manu- that will support your decision. facturer. It is important to pay extra attention to the If the food item is qualified to use the FDA-approved health front of the package and the ingredients list. claim (as quoted above), then that product must contain 51 percent or more of whole grain ingredients.

Lindsay Macnab (undergraduate research assistant, Food Science & Human Nutrition), Sarah L. Francis PhD, MHS, RD assistant professor and state nutrition extension and outreach specialist and Ruth Litchfield PhD, RD associate professor and state nutrition extension and outreach specialist Iowa State University. Content adapted with permission from University of New Hampshire Cooperative Extension: Violette, C., Paglia, A., Mullen, A., and Ferguson, K. (2012). “Is it Whole Grain? Your guide to buying and eating more whole grains.”

… and justice for all The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, genetic information, political beliefs, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at 202-720-2600 (voice and TDD). To file a complaint of discrimination, write to USDA, Director, Office of Civil Rights, 1400 Independence Avenue SW, Washington, DC 20250-9410, or call 800-795-3272 (voice) or 202-720-6382 (TDD). USDA is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Cathann A. Kress, director, Cooperative Extension Service, Iowa State University of Science and Technology, Ames, Iowa. FAM12 November 2012