Grains Lab

Question 1

What are grains and why are they considered stable foods worldwide?

Answer 1

Grains are the fruit fruits/seeds of cultivated grasses. They are low cost, storable, energy, dense, and highly versatile in cooking.

Question 2

What are the three edible components of a whole grain?

Answer 2

Bran, germ and endosperm

Question 3

Which part of the grain is removed in refined grains?

Answer 3

The bran and germ are removed in refining grains, leaving the endosperm to give them a longer shelflife, but this process strips out many of the natural nutrients

Question 4

What nutrients are concentrated in the bran?

Answer 4

Lipids, protein, B vitamins, vitamin E and minerals

Question 5

What is the endosperm mostly made of and what is its purpose in the seed?

Answer 5

It’s mostly made out of starch. It provides energy for germination, and it contains some protein, vitamins, and minerals.

Question 6

Why is the husk/chaff removed?

Answer 6

It’s inedible

Question 7

What is the main nutritional difference between whole and refined grains?

Answer 7

Whole grains contain all three parts of the kernel (germ, bran, endosperm)

Refined greens only contain the endosperm, and have lower fiber, lower protein, and fewer nutrients

Question 8

What is enrichment in refined grains?

Answer 8

Replacement of some nutrients (B vitamins, iron, folate) after milling, dietary fibre is rarely added back

Question 9

What nutrients are not replaced during enrichment?

Answer 9

Fibre, sterols, phenolic compounds, and many phytochemicals

Question 10

Why does enriched flower sometimes contain more nutrients than whole grain flour?

Answer 10

Because it contains added folate, B vitamins, and iron, which exceed whole grain levels

Question 11

What is the glycaemic index?

Answer 11

A ranking (0-100) of carbohydrate foods based on how much they raise blood sugar levels

Question 12

Why do whole grains usually have a lower G.I. than refined grains?

Answer 12

Higher fiber, content, slows carbohydrate, digestion, and absorption

Question 13

Name three factors, besides fibre that influenced the G.I. of foods

Answer 13

Ripeness, cooking method presence of fat/protein/fiber

Question 14

What is the biggest change in Candice food guide regarding grains?

Answer 14

Emphasis on choosing whole-grain foods regularly

Question 15

How does the 2019 guide categorize grains compared to 2007?

Answer 15

2007 used grain products as a food group whereas 2019 groups grains under whole grain foods within a general healthy plate model

Question 16

What is bulgar and how is it made?

Answer 16

Whole wheat berries that are cooked dried and crushed their quick cooking and used in tabbouleh

Question 17

What is couscous made from?

Answer 17

Durum wheat semolina that is mixed with water, extruded and dried (pasta like)

Question 18

How does cracked wheat differ from bulgur?

Answer 18

Cracked wheat is raw, crushed wheat berries; bulgar is pre-cooked

Question 19

What is vital wheat gluten and what is it used for?

Answer 19

70 to 80% gluten protein which improves dough elasticity and makes seitan

Question 20

What is semolina?

Answer 20

Refined durum wheat used mainly for pasta

Question 21

Why must wheat germ be refrigerated?

Answer 21

Because it has a higher fat content, which is prone to rancidity

Question 22

Which grains/pseudograins are gluten-free?

Answer 22

Corn, quinoa, teff, millet, sorghum, buckwheat, amaranth,

Question 23

Why must oats be labelled certified gluten-free for celiac?

Answer 23

Because there is a risk of contamination during harvesting/processing

Question 24

Which grain has three times more fibre than quinoa

Answer 24

Barley

Question 25

Which pseudo grain is a complete protein?

Answer 25

Quinoa

Question 26

What flavour profile and uses describe teff?

Answer 26

Tiny green, main flower in Ethiopian injera; it’s a fermented batter and gluten-free

Question 27

What is kamut known for?

Answer 27

Ancient wheat high protein and has a nutty flavour

Question 28

What is sorghum used for besides whole grains?

Answer 28

A sweet syrup for baked goods and it’s a gluten-free flour

Question 29

What is the difference between steel cut oats and rolled oats?

Answer 29

Steel cut: chopped groats and have a chewier texture Rolled oats: steamed, rolled and dried and are very versatile and have a soft texture

Question 30

Which oat types cooked the fastest and having a mushy texture?

Answer 30

Quick/instant oats

Question 31

Which oat type is stone, ground into uneven pieces and cooks creamy?

Answer 31

Scottish oats

Question 32

Why shouldn’t you lift the lid when simmering grains?

Answer 32

Steam escapes increases the cooking time

Question 33

Why do smaller recipe quantities require slightly more liquid?

Answer 33

Because of higher proportional evaporation

Question 34

What are two common mistakes when cooking cereals?

Answer 34

Understirring causing a raw taste or over stirring which makes a glue like texture

Question 35

Which grains require overnight soaking

Answer 35

Kamut, rye berries, spelt berries, wheat berries

Question 36

Why does fine cereal need more water than core cereal?

Answer 36

Fine granules swell 5 to 6 times their size

Question 37

What makes Arborio ideal for risotto

Answer 37

It has a higher starch content which absorbs more water providing a creamy texture

Question 38

What is the main difference between brown and white rice?

Answer 38

Brown rice has the husk removed only so it retains bran and germ White has bran and germ removed

Question 39

Which rice becomes sticky due to high starch, but contains no gluten?

Answer 39

Glutinous (sticky) rice

Question 40

What happens if you stir rice during cooking?

Answer 40

Release starch leading to a sticky texture

Question 41

What type of rice is used in paella?

Answer 41

Valencia rice, which is short grain delicate, and you need to avoid stirring

Question 42

Why does wild rice take so long to cook?

Answer 42

It is a grass with a tough outer layer that contains high fibre

Question 43

Why should a thin layer of cold water be poured overcooked cereal before refrigeration?

Answer 43

It prevents formation of a hard skin

Question 44

What is added to cooked cereal during reheating to prevent lumping?

Answer 44

2 tablespoons of water per one cup cooked cereal, and do not stir until heated

Question 45

What are the four criteria of a nutritious cereal?

Answer 45

Whole grain as the first ingredient Less than 6g/sugar/serving 4g/fiber serving Low fat (<3g) except granola/museli

Question 46

If a cereal grain tastes raw, what likely went wrong

Answer 46

It was undercooked, so the starch did not fully gelatinize

Question 47

A patient with coeliac disease asks if they can eat oats what do you say?

Answer 47

Only certified gluten-free oats

Question 48

A recipe calls for bulgur but you only have cracked weed. Can you substitute?

Answer 48

No bulgur is pre-cooked and cracked wheat is raw different cooked times/texture

Question 49

Why do whole grains typically contribute to better blood sugar control?

Answer 49

Fibre slows glucose absorption, so lower G.I.

Question 50

If you want a fluffy rice with separated, grains, what should you do to the rice before boiling?

Answer 50

Sauté lightly in fat to coat grains

Question 51

Why does enriched flower not fully replicate whole grain nutrition?

Answer 51

Because of lack of fibre and phytochemicals

Question 52

Husk

Answer 52

Outermost fibrous layer that is removed during processing

Question 53

Bran

Answer 53

Tough outer layer of the edible portion of the grain rich in fiber, antioxidants, and B vitamins

Question 54

Germ

Answer 54

Reproductive portion of the grain capable of sprouting into a new plant. It contains lipids, some protein, B vitamins, and some minerals (including vitamin E)

Question 55

Endosperm

Answer 55

Largest part of the grain primarily composed of starch, which would provide energy to the growing plant if the seed were to germinate. Also contains proteins and some vitamin vitamins and minerals. This is the main component that remains in refined greens after processing

Question 56

Which cereal grains are gluten-free?

Answer 56

Amaranth, buckwheat, corn, millet, quinoa, sorghum, teff

Question 57

What parts of rice are removed in brown and white rice?

Answer 57

In brown only the whole, so the bran and germ remain, in white the bran and germ I removed