FUNDACIÓN DIETA MEDITERRÁNEA

Grain Products

Rice

Historical aspects

Historical evidences traces the origins of rice (Oryza sativa) to Southeast Asia, wheres its consumption began towards the V century B.C.

During the fourth century B.C., thanks to Alexander’s military incursions, which continued beyond the river Indus, rice was probably discovered. Arabs are credited with its cultivation expansion in the Iberian Peninsula.

Rice is the most widely spread cereal crop throughout the world, second only to wheat.

Other characteristic grains of the Mediterranean include rye, millet, barley and oats; they have a more regional and consumption of lesser magnitude than wheat and rice.

Nutritional aspects

As with other grains, most of the energy is supplied by carbohydrates, especially starch.

The content in dietary fibre is more than twice the amount in brown rice than white rice, highlighting its content in insoluble fibre.

Protein content ranged from 6 to 8% in both rice and has quantitatively less than others foods within the group. Unlike wheat and other grains, rice proteins do not contain gluten.

Fat content is not significant, and in relation to micronutrients value is greater in rice than in milled rice, except for calcium and zinc.

Recommended servings are 2 to 3 times a week.

Bread

Historical aspects

Bread has been a staple food for millennia. Its existence can be verified by archaeological discoveries of ancient writings, paintings, sculptures and other historical legacies.

The art of making the first fermented bread is attributed to the Egyptians (600 years BC); from unleavened bread consumption (unfermented) made on stones to the consumption of fermented breads and baked in special ovens.

This food item has been present in all Mediterranean cultures throughout the ages.

It has been the mainstay of the disadvantages, used as an accompaniment to meals by the privileged classes, as pottage for travellers, as the currency of payment for workers, as a symbol of wealth and power.

Today it is a staple food that can be found in almost any grocery store or supermarket, its value make possible the calculation of economic indexes such as the CPI (Consumer Price Index), used to determine the evolution of cost of living in nations.

Nutritional aspects

The most abundant nutrient in bread is complex carbohydrates; content is 50%. Bread prepared with whole wheat flour contains more vitamins and minerals than bread made with refined white flour.

Fat, the other energetic nutrient, is present in very low amounts (1%), except for some commercial varieties of bread and toast, in which fat content is between 5 and 15%.

It is a good source of B vitamins (Thiamin or B1, riboflavin or B2, niacin and pyridoxine or B6) and minerals like phosphorus, magnesium and potassium.

It also contains sodium if salt is added during the process. The richness in these nutrients depends on the degree of extraction of the flour and if the dough is enriched.

Recommended intake of bread (one serving: about 50 g, 3-4 slices) during every meal of the day.

Pasta

Historical aspects

The origins of pasta are unclear. In Latin mythology it is said that there was a dispute between Vulcan, the god of fire, and Ceres, goddess of vegetation and grains. The god was so angry that he tore all the grains of wheat from the ground and crushed them with his huge iron mace, the flour being introduced into the mouth of the Vesuvius among its flames and fumes, sprinkling it with the juice obtained from olives and ate the dish of pasta “al ollie”.

Many countries claim the origin of pasta, such as China, Japan, France and Italy. Some sources claim that Marco Polo introduced pasta to Italy in the late thirteenth century after his trip to China, although other evidence suggests that pasta was consumed in Italy before that time.

The word “pasta” most likely derives from a Greek word meaning “flour mixed with liquid”. Later it would refer to a food item of Italian origin, which the Romans called “lagano”.

Nutritional aspects

Pasta is a good source of carbohydrates and a low protein and fat content.

The most recommended material for the production of pasta is hard wheat, which is high in protein, rich in gluten and relatively low in starch.

Wheat proteins combined with egg proteins (high biological value) make this food very nutritious. Moreover, pasta is usually dressed with oil, and in the Mediterranean basin to talk about oil, we are always referring to olive oil.

Recommended intake of pasta is 2 to 3 times a week, preferably whole grain.

Table of Food Consumption

→ go to the Food Guide Pyramid