1. Cristin Stokes, RD, LN
MUS Wellness
Spring 2014

2. 
 Amaranth, quinoa, and millet, oh my! If your whole-
grain food choices are limited to wheat bread and
brown rice, this class is for you. Come discover some
less common (but still delicious!) whole grains that
are easy to cook and incorporate into meals, and
learn about the benefits of whole grains. Taste
samples included.
Objectives

3. 
 Grain – Seed of a cereal plant cultivated for food
 Common in the US food supply:
 Wheat, Oats, Rice, Barley
 Typically found in grain products
 Bread, pasta, tortillas, baked goods
 Not so common
 Teff, Sorghum, Spelt
 See handout
What is a whole grain

4. 
 Raw grains – Kernel, hull, and stalk
 Groats – Hulls removed
 Rolled – Steamed and rolled into flakes
 Old-fashioned
 Quick or instant
 Flour - Ground
Processing

5. 
What is a whole grain?

6. 
 Whole grain = 100% of the original kernel-- bran,
endosperm, and germ-- present in the original
proportions
 Refined = Bran and/or germ removed via milling
 Finer texture & longer shelf life
 Fiber & vitamins/minerals removed as well
 Enriched products
Processing

7. 
 Read the ingredient list
 Look for the word “whole” in the first ingredient
 whole or whole grain [name of grain], whole wheat,
brown rice, oats or oatmeal
 Not a whole grain: enriched flour, wheat germ, bran
 Probably not a whole grain: wheat flour, 100%
wheat, seven-grain, multigrain, stoneground,
multigrain, organic flour, semolina, durum wheat
 Don’t rely on fiber content or color
Identifying whole grains

8. 
Identifying whole grains

9. 
 Nutrients found in whole grains:
 Fiber
 Protein
 B-vitamins
 Thiamin, Niacin, Riboflavin, Folate
 Minerals
 Iron, Magnesium, Selenium
 Antioxidants
Benefits of whole grains

10. 
 Prevention of chronic disease
 Strongest research evidence for reduced risk of:
 Type 2 Diabetes
 Heart disease
 Stroke
 Obesity/overweight
 Growing research evidence for reduced risk of:
 Asthma
 Colorectal cancer
 Hypertension
 Periodontal disease
Benefits of whole grains

11. 
Recommended whole
grain intake
• Make at least half your
grains whole

12. 
 Gluten = a protein found in wheat, rye, and barley that is
responsible for the elastic nature of dough
 Celiac disease (CD): autoimmune disease that causes
damage to the lining of the small intestine when gluten is
consumed
 Gluten intolerance: sensitivity to gluten, typically
presenting with GI symptoms
 Bottom line: No need to avoid gluten unless you have CD
or are gluten intolerant
What about gluten?

13. 
 Add whole grains to
 Soups
 Stews
 Salads
 Baked goods
 Try bringing a whole grain salad for lunch
 Batch cook on the weekend
 Substitute whole grains in baked goods
Incorporating whole
grains

14. 
 Basic directions: Cook like rice. Combine grain and
liquid. Bring to a boil. Simmer until water is
absorbed and grain is soft/chewy.
 Store grains in airtight containers in a cool, dry
pantry
 Intact grains: up to 6 months or a year in the freezer
 Flours & meals: 1-3 months or 2-6 months in the
freezer
 Depends on fat content
Cooking whole grains

15. 
 www.montanamovesandmeals.com
 www.wellness.mus.edu
 www.facebook.com/MUSWellness
 Pinterest
 Twitter
 @montanameals
 @montanamoves
Connect with us!

16. 
Questions?