GRAINS


Grains - Dried seeds or fruit of cereal grasses. In some countries, grain are the primary source of protein. 

Principle Grain - Wheat, corn, rice,barly, oats and rye. 

Grain Product - Provide complex CHO, main source of energy and fiber, iron and B vitamins. When combined with beans, they provide high quality protein.  Examples are:  
Pasta, Rice, and Breakfast Cereals. 
 
Whole Grain Product - Product which use the entire Kernel. 

Pasta - Made from Durum wheat, processed into semolina flour. Includes all macaroni and noodle products. 
 
Rice - Many varieties and processed in several forms : such as
            - Regular milled
- Brown 
- Parboiled or converted 
- Precooked 
- Wild 

Cereals - Made of whole grain, refined, enriched grains or combination of both. Ready to eat or cooked cereal

Grain Kernel = 3 parts

Bran - outer covering of the kernel
Fiber + B vitamins


Endosperm -largest protein, 
primarily starch and protein


Germ - sprouting section 
with a new plant car grow




Grains

What foods are in the grain group?
Divider
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. 

Grains are divided into 2 subgroups, whole grains and refined grains. 

Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:
  • whole-wheat flour
  • bulgur (cracked wheat)
  • oatmeal
  • whole cornmeal
  • brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:
  • white flour
  • degermed cornmeal
  • white bread
  • white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains. 

Some commonly eaten grain products are: 

Whole grains:
brown rice
buckwheat
bulgur (cracked wheat)
oatmeal
popcorn

Ready-to-eat breakfast cereals:

whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice

Less common whole grains:
amaranth
millet
quinoa
sorghum
triticale
Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*

Pasta*
spaghetti
macaroni

pitas*
pretzels

Ready-to-eat breakfast cereals

white bread
white sandwich buns and rolls
white rice.

*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains. 

Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

 

 

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