Whole grains are cereal grains Cereals, grains, or cereal grains are grasses cultivated for the edible components of their fruit seeds (botanically, a type of fruit called a caryopsis): the endocarp, germ, and bran. Cereal grains are grown in greater quantities and provide more food energy worldwide than any other type of crop; they are therefore staple crops. In their natural that contain germ The germ of a cereal is the reproductive part that germinates to grow into a plant; it is the embryo of the seed. Along with bran, germ is often a by-product of the milling that produces refined grain products. Cereal grains and their components, such as wheat germ, rice bran, and maize may be used as a source from which vegetable oil is extracted,, endosperm Endosperm is the tissue produced under the seeds of most flowering plants around the time of fertilization. It surrounds the embryo and provides nutrition in the form of starch, though it can also contain oils and protein. This makes endosperm an important source of nutrition in human diet. For example, wheat endosperm is ground into flour for, and bran Bran is the hard outer layer of grain and consists of combined aleurone and pericarp. Along with germ, it is an integral part of whole grains, and is often produced as a by-product of milling in the production of refined grains. When bran is removed from grains, the latter lose a portion of their nutritional value. Bran is present in and may be, in contrast to refined grains Refined grains, in contrast to whole grains, refers to grain products consisting of grains or grain flours that have been significantly modified from their natural composition. The modification process generally involves the mechanical removal of bran and germ, either through grinding or selective sifting. Further refining includes mixing,, which retain only the endosperm. Wholegrains can generally be sprouted Sprouting is the practice of soaking, draining and then rinsing seeds at regular intervals until they germinate, or sprout. This can be a semi-automated or fully automated process when done on a large scale for commercial use while refined grains Refined grains, in contrast to whole grains, refers to grain products consisting of grains or grain flours that have been significantly modified from their natural composition. The modification process generally involves the mechanical removal of bran and germ, either through grinding or selective sifting. Further refining includes mixing, generally will not sprout. Wholemeal products are made from wholegrain flour In the culinary sense, flour is a powder made of cereal grains, other seeds, or roots. It is the main ingredient of bread, which is a staple food for many cultures, making the availability of adequate supplies of flour a major economic and political issue at various times throughout history. Wheat flour is one of the most important foods in.

Common whole grains:

• Wheat Wheat is a grass, originally from the Fertile Crescent region of the Near East, but now cultivated worldwide. In 2007 world production of wheat was 607 million tons, making it the third most-produced cereal after maize (784 million tons) and rice (651 million tons). Globally, wheat is the leading source of vegetable protein in human food, having a
• Oat The common oat is a species of cereal grain grown for its seed, which is known by the same name (usually in the plural, unlike other grains). While oats are suitable for human consumption as oatmeal and rolled oats, one of the most common uses is as livestock feed. Oats make up a large part of the diet of horses and are regularly fed to cattle as
• Barley Barley is a cereal grain derived from the annual grass Hordeum vulgare - Hulled and Dehulled (not Pearl)
• Maize Maize is a grass domesticated by indigenous peoples in Mesoamerica in prehistoric times. The Aztecs and Mayans cultivated it in numerous varieties throughout central and southern Mexico, to cook or grind in a process called nixtamalization. Later the crop spread through much of the Americas. Between 1250 A.D. and 1700 A.D. nearly the whole
• Brown rice Brown rice is unmilled or partly milled rice, a kind of whole, natural grain. It has a mild nutty flavor, is chewier and more nutritious than white rice, and becomes rancid much more quickly. Any rice, including long-grain, short-grain, or sticky rice, may be eaten as brown rice
• Rye Rye is a grass grown extensively as a grain and as a forage crop. It is a member of the wheat tribe (Triticeae) and is closely related to barley and wheat. Rye grain is used for flour, rye bread, rye beer, some whiskies, some vodkas, and animal fodder. It can also be eaten whole, either as boiled rye berries, or by being rolled, similar to rolled
• Triticale Triticale is a hybrid of wheat (Triticum) and rye (Secale) first bred in laboratories during the late 19th century. The grain was originally bred in Scotland and Sweden. Commercially available triticale is almost always a 2nd generation hybrid, i.e. a cross between two kinds of triticale (primary triticales). As a rule, triticale combines the high
• Teff Teff or taf (Eragrostis tef Trotter), Amharic ጤፍ ṭēff, Tigrinya ጣፍ ṭaff) is an annual grass, a species of lovegrass native to the northern Ethiopian Highlands of Northeast Africa. It has an attractive nutrition profile, being high in dietary fiber and iron and providing protein and calcium. Some people consider it to have a sour taste
• Sprouted Grains

Common whole grain products include:

• Whole wheat flour Whole wheat flour is a powdery substance derived by grinding or mashing the wheat's whole grain. It is used in baking but typically added to other "white" flours to provide nutrients , texture, and body to the finished product
• Whole wheat Bread Bread is a staple food prepared by cooking a dough of flour and water and possibly more ingredients. Doughs are usually baked, but in some cuisines breads are steamed, fried, or baked on an unoiled skillet. It may be leavened or unleavened. Salt, fat and leavening agents such as yeast and baking soda are common ingredients, though bread may
• Whole wheat Pasta Pasta is a generic term for foods made from an unleavened dough of wheat or buckwheat, flour and water, sometimes with other ingredients such as eggs and vegetable extracts. Pastas include noodles in various lengths, widths and shapes, and varieties that are filled with other ingredients like ravioli and tortellini. The word pasta is also used to
• Rolled oats Rolled oats are traditionally oat groats that have been rolled into flat flakes under heavy rollers and then steamed and lightly toasted. The oat, like the other cereals, has a hard, inedible outer husk that must be removed before the grain can be eaten. After the outer husk has been removed from the still bran-covered oat grains, the remainder is or oat groats Groats are the hulled grains of various cereals, such as oats, wheat, barley, or buckwheat . It is a traditional ingredient commonly used in Eastern European cooking. Groats from oats are a good source of avenanthramote
• Triticale flour Triticale is a hybrid of wheat (Triticum) and rye (Secale) first bred in laboratories during the late 19th century. The grain was originally bred in Scotland and Sweden. Commercially available triticale is almost always a 2nd generation hybrid, i.e. a cross between two kinds of triticale (primary triticales). As a rule, triticale combines the high
• Popcorn Popcorn or popping corn is a type of corn which explodes from the kernel and puffs up when heated. Corn popping was originally discovered by Native Americans, but became popular as a snack food during the United States Great Depression, especially in movie theaters
• Teff flour Teff or taf (Eragrostis tef Trotter), Amharic ጤፍ ṭēff, Tigrinya ጣፍ ṭaff) is an annual grass, a species of lovegrass native to the northern Ethiopian Highlands of Northeast Africa. It has an attractive nutrition profile, being high in dietary fiber and iron and providing protein and calcium. Some people consider it to have a sour taste

Common refined-grain products include:

• White rice White rice is the name given to milled rice that has had its husk, bran, and germ removed. This is done largely to prevent spoilage and to extend the storage life of the grain. After milling, the rice is polished, resulting in a seed with a bright, white, shiny appearance
• White flour Flour is a powder made of cereal grains or roots. It is the main ingredient of bread, which is a staple food for many civilizations, making the availability of adequate supplies of flour a major economic and political issue at various times throughout history. Wheat flour is one of the most important foods in European and North American culture,
• White bread White bread is bread made from wheat flour from which the bran and often the germ have been removed, in contrast to whole wheat bread made from whole wheat flour, in which these parts are retained and contribute a brownish color. This technique was first used by Thomas Thorby. In addition, this white flour is often bleached using potassium bromate
• Hominy The English term hominy is derived from the Powhatan language word for maize. Many other Native American cultures also made hominy and integrated it into their diet. Cherokees, for example, made hominy grits by soaking corn in a weak lye solution obtained by leaching hardwood ash with water and beating it with a kanona . The grits were used to
• Pasta Pasta is a generic term for foods made from an unleavened dough of wheat or buckwheat, flour and water, sometimes with other ingredients such as eggs and vegetable extracts. Pastas include noodles in various lengths, widths and shapes, and varieties that are filled with other ingredients like ravioli and tortellini. The word pasta is also used to (non-wholewheat varieties)

Identifying whole grain products

Wholegrain products can be identified by the ingredients list. Typically, if the ingredient lists "wholewheat," "wholemeal," or "whole corn" as the first ingredient, the product is a wholegrain food item. On the other hand, terms such as "enriched" and "bromated," among others, could indicate that the food lacks wholegrain. Wholegrains are healthier than their enriched counterparts.[1]

"Wheat flour" (as opposed to "wholegrain wheat flour" or "wholewheat flour") as the first ingredient is not a clear indicator of the product's wholegrain content. If two ingredients are listed as grain products but only the second is listed as wholegrain, the entire product may contain between 1% and 49% whole grain.^[1] Many breads are colored brown (often with molasses Molasses is a viscous byproduct of the processing of sugar cane or sugar beets into sugar. The word molasses comes from the Portuguese word melaço, which ultimately comes from mel, the Latin word for "honey". The quality of molasses depends on the maturity of the sugar cane or sugar beet, the amount of sugar extracted, and the method of) and made to look like wholegrain, but are not. In addition, some food manufacturers make foods with whole-grain ingredients, but, because whole-grain ingredients are not the dominant ingredient, they are not wholegrain products. Contrary to popular belief, fiber is not indicative of wholegrains. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.^[2]

In Canada, it is legal to advertise any food product as "wholewheat" with up to 70% of the germ removed.^[3] While the resulting product will contain the benefit of fiber in the nutritional information, it lacks the more recently-discovered health benefits of antioxidants found in the wheat germ The germ of a cereal is the reproductive part that germinates to grow into a plant; it is the embryo of the seed. Along with bran, germ is often a by-product of the milling that produces refined grain products. Cereal grains and their components, such as wheat germ, rice bran, and maize may be used as a source from which vegetable oil is extracted,. Canadian consumers can be assured of wholegrain products by a label stating 100% whole grain wholewheat.

Wholegrains are often more expensive than refined grains because their higher oil content is susceptible to rancidification Rancidification is the chemical decomposition of fats, oils and other lipids. There are three basic types of rancidity. Hydrolytic rancidity occurs when water splits fatty acid chains away from the glycerol backbone in glycerides. Oxidative rancidity occurs when the double bonds of an unsaturated fatty acid react chemically with oxygen. Microbial, complicating processing, storage, and transport.

Similar to the distinction between whole and refined grains is that between whole pulses A pulse is an annual leguminous crop yielding from one to twelve grains or seeds of variable size, shape, and color within a pod. Pulses are used for food and animal feed. The term "pulse", as used by the Food and Agricultural Organization , is reserved for crops harvested solely for the dry grain. This excludes green beans and green and refined dal Dal or Parippu (Nepaliदाल daal Hindi दाल dāl, Bangla ডাল dāl, Kannada ಬೇಳೆ bēḷe, Malayalam പരിപ്പ് parippu, Marathi डाळ ḍāḷ, Tamil பருப்பு paruppu, Telugu పప్పు pappu, dāl, Urdu دال) is a preparation of pulses (dried beans, lentils etc.) which have been stripped of.

From AACC (American Association of Cereal Chemists) definition: "Wholegrains shall consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components - the starchy endosperm, germ and bran - are present in the same relative proportions as they exist in the intact caryopsis."

U.S. standards of identity

The following names indicate whole-grain products, in accordance with the federal government:^[4][5][6]

• "Whole wheat bread"
• "Whole wheat millet The millets are a group of small-seeded species of cereal crops or grains, widely grown around the world for food and fodder. They do not form a taxonomic group, but rather a functional or agronomic one. Their essential similarities are that they are small-seeded grasses grown in difficult production environments such as those at risk of drought"
• "Whole wheat buns"
• "Whole wheat macaroni Macaroni is a kind of moderately-extended, machine-made dry pasta. Much shorter than spaghetti , and hollow, macaroni does not contain eggs. Though home machines exist that can make macaroni noodles, macaroni is usually made commercially"
• "Whole wheat spaghetti Spaghetti is a long, thin, cylindrical pasta of Italian origin. Spaghetti is made of semolina or flour and water. Italian dried spaghetti is made from durum wheat semolina, but outside of Italy it may be made with other kinds of flour. Traditionally most spaghetti was 50cm long, but shorter lengths gained in popularity during the latter half of"
• "Whole wheat vermicelli Vermicelli is a type of pasta that is round in section and somewhat thinner than spaghetti. Vermicelloni (/ˌvɜrmɨtʃɛˈloʊni/ "thick vermicelli") is less common,[citation needed] and about the same size as fedelini (also hard to find).[citation needed] Both are thinner than spaghettini ("thin spaghetti")"
• "Cracked wheat" (as an ingredient, not part of a name, as in "cracked wheat bread")
• "Crushed wheat"
• "Whole wheat flour"
• "Graham flour" (as an ingredient, not as part of a name as in "graham crackers The graham cracker was developed in 1829 in Bound Brook, New Jersey, by Presbyterian minister Rev. Sylvester Graham. Though called a cracker, it is sweet rather than salty and so bears some resemblance to a cookie - digestive biscuits are the closest approximation. The true graham cracker is made with graham flour, a combination of fine-ground")
• "Entire wheat flour"
• "Bromated whole wheat flour"
• "Whole durum Durum wheat or macaroni wheat is the only tetraploid species of wheat of commercial importance that is widely cultivated today.[citation needed] It was developed by artificial selection of the domesticated emmer wheat strains formerly grown in Central Europe and Near East around 7000 B.C., which developed a naked, free-threshing form. Durum in flour"
• "Bulgur Bulgur is a cereal food made from several different wheat species, most often from durum wheat. Its use is most common in Middle Eastern cuisine and in Greece (cracked wheat)" (note that "bulgur" by itself may or may not indicate whole grain)

Flour, glycemic index and insulin resistance

When searching for wholegrain foods, it is important to note that any products made with flour In the culinary sense, flour is a powder made of cereal grains, other seeds, or roots. It is the main ingredient of bread, which is a staple food for many cultures, making the availability of adequate supplies of flour a major economic and political issue at various times throughout history. Wheat flour is one of the most important foods in can have the same effect on blood sugar The blood sugar concentration or blood glucose level is the amount of glucose present in the blood of a human or animal. Normally, in mammals the body maintains the blood glucose level at a reference range between about 3.6 and 5.8 mM (mmol/L, ie, millimoles/liter). It is tightly regulated as a part of metabolic homeostasis, whether the flour is produced from whole grains or not. For example, wholegrain wheat bread and white bread can have the same glycemic index The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels.[citation needed] Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream,. Grinding grains into flour increases the surface area upon which enzymes Enzymes are proteins that catalyze chemical reactions. In enzymatic reactions, the molecules at the beginning of the process are called substrates, and the enzyme converts them into different molecules, called the products. Almost all processes in a biological cell need enzymes to occur at significant rates. Since enzymes are selective for their work to more quickly convert starch Starch or amylum is a carbohydrate consisting of a large number of glucose units joined together by glycosidic bonds. This polysaccharide is produced by all green plants as an energy store. It is the most important carbohydrate in the human diet and is contained in such staple foods as potatoes, wheat, maize , rice, and cassava into glucose Glucose , a simple sugar (monosaccharide), is an important carbohydrate in biology. Cells use it as a source of energy and a metabolic intermediate. Glucose is one of the main products of photosynthesis and starts cellular respiration. Starch and cellulose are polymers derived from the dehydration of glucose. The name "glucose" comes. Keeping grains as close to their original form as possible slows or prevents the digestion of starch, and a slower digestion is responsible for preventing spikes in blood sugar (which over time may lead to insulin resistance Insulin resistance is a physiological condition where the natural hormone, insulin, becomes less effective at lowering blood sugars. The resulting increase in blood glucose may raise levels outside the normal range and cause adverse health effects. Certain cell types such as fat and muscle cells require insulin to absorb glucose. When these cells).^[7]

Health and whole grain consumption

In a 2002 study, consumption of whole grains was found to be associated with lower fasting insulin concentrations when compared to those associated with the consumption of refined grains. This effect as well as improved insulin sensitivity was noticeably more pronounced among obese and hyperinsulinemic subjects, suggesting whole grain consumption to be an important component of reducing risk factors for type II diabetes Diabetes mellitus type 2 or type 2 diabetes (formerly called non-insulin-dependent diabetes mellitus , or adult-onset diabetes) is a disorder that is characterized by high blood glucose in the context of insulin resistance and relative insulin deficiency. While it is often initially managed by increasing exercise and dietary modification, when only compared to the consumption of refined grains.^[8] Consumption of whole grains has also been consistently linked with a significant decrease in risk factors for cardiovascular disease Heart disease or cardiovascular diseases is the class of diseases that involve the heart or blood vessels . While the term technically refers to any disease that affects the cardiovascular system (as used in MeSH C14), it is usually used to refer to those related to atherosclerosis (arterial disease). These conditions have similar causes,. Regular wholegrain consumption lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease risk factors. In addition, wholegrain consumption is inversely related to hypertension, diabetes, and obesity when compared to refined grains, all of which are negative indicators in total cardiovascular health.^[9]

See also

• Whole grain stamp
• Alkylresorcinols
• Whole foods
• Wheat germ

References

1. ^ "Whole Grains Council - Intro to Whole Grains". http://www.wholegrainscouncil.org/whole-grains-101. Retrieved 2007-10-10.
2. ^ "Whole Grains Council - Identifying Whole Grain Products". http://www.wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products. Retrieved 2008-02-10.
3. ^ Schwartz, Rosie. "A whole grain of truth". http://www.canada.com/nationalpost/news/bodyandhealth/story.html?id=35d1e36f-9b49-4708-ba4a-e31d6d5f5096. Retrieved 2007-05-01.
4. ^ "21 CFR 136" (HTML). http://www.cfsan.fda.gov/~lrd/FCF136.html. Retrieved 2008-02-10.
5. ^ "21 CFR 137" (HTML). http://www.cfsan.fda.gov/~lrd/FCF137.html. Retrieved 2008-02-10.
6. ^ "21 CFR 139" (HTML). http://www.cfsan.fda.gov/~lrd/FCF139.html. Retrieved 2008-02-10.
7. ^ "Glycemic Index – From Research to Nutrition Recommendations?" (PDF). http://www.norden.org/pub/velfaerd/livsmedel/uk/TN2005589.pdf. Retrieved 2007-07-09.
8. ^ [http://www.ajcn.org/cgi/reprint/76/2/390 "Wholegrain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study"]. http://www.ajcn.org/cgi/reprint/76/2/390. Retrieved 2009-03-30.
9. ^ "Whole Grain Foods and Heart Disease Risk". http://www.jacn.org/cgi/reprint/19/suppl_3/291S. Retrieved 2009-03-29.

External links

• Article from BBC news
• Definition of Whole Grain
• Tips For Preventing Insulin Resistance
• A resource for Whole Grain recipes (Draft)
• U.S. FDA Guidance on Whole Grain Label Statements (Draft)

Categories: Cereals

See Also:

What Links Here:

• Home

Recently Viewed Pages:

• Home
• About Us
• Search Terms
• Sprouting: Encyclopedia
• Raw Veganism: Encyclopedia
• Edible Sprouts: Answers
• Raw Food: Blogs
• Food: Encyclopedia
• Raw Milk: Encyclopedia
• Processed Food: Encyclopedia

Most Popular Pages:

• Search Terms
• Home
• Mongo Seed Planting: Answers
• Omnivorous: Encyclopedia
• Starvation: Answers
• Mongo Seeds: Answers
• Mongo Plants: Answers
• Sprouting: Encyclopedia
• Omnivorous
• Carnivorous: Encyclopedia

Related 'Whole Grains' Searches: