You Knead the Dough

Phi Nguyen Hour 4

Information You knead about grains

Health Benefits
  • Grains can reduce the risk of heart disease
  • Grain contains fiber, this can reduce constipation
  • Helps with weight management
  • Eating grains before and during pregnancy can prevent defects during fetal development


Nutrients

  • B vitamins like thiamin, riboflavin, and niacin. These vitamins help your metabolism. Your metabolism releases energy from protein, fat, and carbohydrates.
  • Iron, used to carry oxygen in your blood
  • Folate, helps form blood cells

Groupings

Examples Of Some Grain Foods
  • Bread
  • Rice
  • Oatmeal


Sub Grouping

There are two sub-groups in grain, whole grain and refined grains.

Whole Grains includes the whole grain kernel, the bran, germ, and the endosperm.

Refined Grains have been milled and doesn't have the bran and the germ included in it.

Labeling

If you want to find or search if a product has any grains look for whole-grain barely, whole-grain corn, whole-grain sorghum, whole-grain triticale, whole oats, whole rye, whole wheat, and rice.


Tips

When reading labels, don't assume it contains whole grain by the color brown. It could contain molasses in it. Read the ingredients list to see what it contains.


When reading labels is you see the word "bran", "seven-grain", "cracked wheat", "100% wheat", "stone-ground", or "multi-grain" the product is most likely not whole-wheat products.


Ounces

Ounce are like 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal would be considered as 1 ounce-equivalent from the grains group.


Examples: One Large bagel would equal 4 ounce-equivalent.

Two regular slices of break would equal 2 ounces-equivalent.