The International Year of Quinoa
The International Year of Quinoa is here and the popularity of this unique ‘Pseudo-grain’ continues to soar. Increasing demand for quiona has been driven by its status as a nutritious health food, in Australia and developed countries around the world. Quinoa is also a remarkably adaptive crop with the potential to be grown in many regions around the world, and so from a global perspective quinoa has great potential to assist in addressing food security and malnutrition in the future.
Quinoa has been grown since 3,000BC in the Andes region of South America, where it has a demonstrated an ability to adapt to a range of growing conditions. With climate change and increasing populations many countries are faced with increasing difficulty in providing adequate and nutritious foods to their population. The declaration of The International Year of Quinoa is the first of many steps by the United Nations to highlight quinoa’s global potential and research is underway within Australia and internationally to find out which specific types of quinoa will be suited to various regions around the world.
This ancient grain has established a formidable reputation among the indigenous peoples of the Andes region, where it is traditionally referred to as “The mother grain”, “The grain of the gods” and “The golden grain”. More recently quinoa was labelled as, “One of humanity´s most promising crops” by the United Nations and it appears Australia's peak health and research body, the National Health and Medical Research Council (NHMRC) agrees as the 2011 Draft Australian Dietary Guidelines include quinoa in the list of recommended grains.
“Eat a wide variety of nutritious foods from these five groups every day including grain (cereal) foods, mostly wholegrain, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley” 2011 Draft Australian Dietary Guidelines1
Quinoa, along with amaranth and buckwheat are technically ‘pseudo-cereals’ as they belong to a different plant species to ‘true cereals’ like oats, wheat, rye, barley and others. Nutritionally pseudo cereals and true cereals are similar; however quiona has some unique features which have contributed to its recent success as a health food, including being:
• One of the few plants foods that are a complete protein, meaning it contains significant amounts of all of the essential amino acids necessary for health 2
• Higher in protein compared with other true cereals, yet not as high as legumes2
• Source of low glycemic index carbohydrates3
• Higher in fibre and unsaturated fats compared with other true and pseudo cereals4
• Containing a range vitamins and minerals including folate, potassium, phosphorous, magnesium, calcium, iron and zinc4
• Containing a range of antioxidants5
• Most common varieties are gluten free
Extensive studies on the health benefits of quinoa have not yet been conducted, however the diverse range of nutrients found in this unique grain make it a great candidate to provide health benefits. As interest grows and people eat more qunioa we may soon see scientific evidence of quiona’s effects on the risk of chronic conditions such as such as cardiovascular disease, type 2 diabetes and inflammation.
Not only is quinoa packed with nutrition it also tastes great with a subtle nutty taste that marries well with all kinds of ingredients. It is versatile and just like cooking rice the grain cooks quickly to create a light, fluffy side dish and it can also be added to soups, salads and baked goods.
Cooking Guide:
• To cook, add 1 cup of quinoa to 2 cups of water, bring to a boil then simmer for 12 – 15 minutes until the water is absorbed.
• Like couscous, quinoa benefits from a quick fluff with a fork just before serving.
Tip: Rinse quinoa well before cooking as it has a bitter residue of saponins, a naturally occurring plant defence.
Quinoa has enormous potential in the food industry as Australians are looking for healthier options, so keep an eye out in your supermarket! Food companies are catching on, so as well as whole quinoa receiving more shelve space watch out for new and innovative products which include quinoa as an ingredient such as breads, readymade meals, side dishes, soups and even snack foods.
References:
1. Jancurova M, Minarovicova L and Dandar A. Quinoa - a review. Czech J. Food Sci. 2009, 27: 71-79.
2. NHMRC. Draft Australian Dietary Guidelines for public consultation. 2011.
3. The University of Sydney. Glycemic Index Database. www.glycemicindex.com
4. Hager, A.-S., et al., Nutritional properties and ultra-structure of commercial gluten free flours from different botanical sources compared to wheat flours, Journal of Cereal Science (2012), http://dx.doi.org/10.1016/j.jcs.2012.06.005
5. Vega-Gálvez A, et al. Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review. Journal of the Science of Food and Agriculture. 2010 Dec;90(15):2541-7. doi: 10.1002/jsfa.4158.
Friday, January 25, 2013
Friday, December 7, 2012
Legumes and chronic disease
Evidence of the health benefits of legumes builds
The science supporting the health benefits of legumes is stacking up with two large intervention studies indicating the importance of eating legumes regularly for older people and people with diabetes. Only one in five Australians eat legumes regularly and so with rising rates of chronic disease, Australian’s stand to benefit more than ever from the health benefits associated with increasing legume intake.
Legumes and Cardiovascular Disease
Cardiovascular disease is one of Australia's largest health problems and is the term used for heart, stroke and any disease of the blood vessel. The Heart Foundation estimates that this disease accounts for approximately 33% of deaths each year, “killing one Australian every 11 minutes”.1 A recent study compared risk factors for cardiovascular disease for individuals aged 50 years and older following their regular diet versus a legume based diet. The legume based diet included 150g dry weight (250g wet weight) per day of foods prepared with lentils, chickpeas, beans and peas. The authors concluded that a legume based diet reduced total and LDL-cholesterol in individuals aged 50 years and older, an age at which the risk of cardiovascular disease is elevated. These observations were estimated to reduce coronary heart disease by 17-25%.2
Legumes provide a range of essential nutrients including protein, carbohydrates, dietary fibre, minerals and vitamins. The component in legumes which may account for their cholesterol-lowering effects may be dietary fibre, through its action of binding bile acids in the intestine and preventing their reabsorption. This recent study found that participants ate approximately 36% more fibre during the pulse based diet compared with the regular diet.2
Legumes and Diabetes
Nearly one million Australians have diabetes, surprisingly it is estimated that about half of those are not aware that they have the condition. As poorly controlled diabetes is a strong risk factor for cardiovascular disease it is no surprise that around 75% of Australian’s with diabetes die from cardiovascular disease.3
Legumes are among the lowest glycemic index (GI) foods. Low GI foods are digested slowly and they have been shown to improve blood glucose control in people with diabetes. A recent Canadian study compared a low GI diet which encouraged individuals to eat at least one cup (around 190g) of cooked pulses per day with a high wheat fibre diet were whole wheat cereals, breads and brown rice were emphasised. The authors concluded that eating legumes as part of a low GI diet improved blood glucose control and reduced risk of coronary heart disease in individuals with diabetes.4
These findings support current recommendations for individuals with diabetes to include legumes to decrease the overall GI of their diet. The mechanism behind improved blood glucose with higher legume intake may not only be accounted for by the low GI of legumes. Legumes contain soluble fibre and vegetable proteins which may contribute to improved blood glucose control observed with higher intake of legumes.
How much should we eat?
In the studies discussed the participants were encouraged to eat around 250g & 190g of cooked legumes daily, respectively. On average Australians only eat 18.5 grams of legumes per week.5 This average is deceptive because actually most Australian’s are not eating any legumes regularly. Aiming for at least two serves of legumes a week is a good start, but keep in mind the health benefits associated with higher intakes of legumes.
One serve = 75g or ½ cup cooked beans, peas or lentils.
For more information on legumes visit our website to download copy of ‘Lifting the Lid on Legumes’ and ‘Tips and Tricks to enjoying legumes more often’ as well as our recently developed fact sheet “Heart Health with grains and legumes”. While you’re there pick up some ideas from our legume recipe pages. www.glnc.org.au
References:
1. The Heart Foundation. Accessed online 13th November 2012. www.heartfoundation.org.au
2. Abeysekara, S et al. A pulse based diet is effective for reducing total and LDL cholesterol in older adults. British Journal of Nutrition 2012, 108, pp S103- S110
3. Diabetes Australia. Accessed online 13th November 2012. www.diabetesaustralia.com.au
4. Jenkins, D et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in Type 2 Diabetes Mellitus: a randomized controlled trial. Archives of Internal Medicine 2012. Published online.
5. Project Go Grain, Colmar Brunton 2011
The science supporting the health benefits of legumes is stacking up with two large intervention studies indicating the importance of eating legumes regularly for older people and people with diabetes. Only one in five Australians eat legumes regularly and so with rising rates of chronic disease, Australian’s stand to benefit more than ever from the health benefits associated with increasing legume intake.
Legumes and Cardiovascular Disease
Cardiovascular disease is one of Australia's largest health problems and is the term used for heart, stroke and any disease of the blood vessel. The Heart Foundation estimates that this disease accounts for approximately 33% of deaths each year, “killing one Australian every 11 minutes”.1 A recent study compared risk factors for cardiovascular disease for individuals aged 50 years and older following their regular diet versus a legume based diet. The legume based diet included 150g dry weight (250g wet weight) per day of foods prepared with lentils, chickpeas, beans and peas. The authors concluded that a legume based diet reduced total and LDL-cholesterol in individuals aged 50 years and older, an age at which the risk of cardiovascular disease is elevated. These observations were estimated to reduce coronary heart disease by 17-25%.2
Legumes provide a range of essential nutrients including protein, carbohydrates, dietary fibre, minerals and vitamins. The component in legumes which may account for their cholesterol-lowering effects may be dietary fibre, through its action of binding bile acids in the intestine and preventing their reabsorption. This recent study found that participants ate approximately 36% more fibre during the pulse based diet compared with the regular diet.2
Legumes and Diabetes
Nearly one million Australians have diabetes, surprisingly it is estimated that about half of those are not aware that they have the condition. As poorly controlled diabetes is a strong risk factor for cardiovascular disease it is no surprise that around 75% of Australian’s with diabetes die from cardiovascular disease.3
Legumes are among the lowest glycemic index (GI) foods. Low GI foods are digested slowly and they have been shown to improve blood glucose control in people with diabetes. A recent Canadian study compared a low GI diet which encouraged individuals to eat at least one cup (around 190g) of cooked pulses per day with a high wheat fibre diet were whole wheat cereals, breads and brown rice were emphasised. The authors concluded that eating legumes as part of a low GI diet improved blood glucose control and reduced risk of coronary heart disease in individuals with diabetes.4
These findings support current recommendations for individuals with diabetes to include legumes to decrease the overall GI of their diet. The mechanism behind improved blood glucose with higher legume intake may not only be accounted for by the low GI of legumes. Legumes contain soluble fibre and vegetable proteins which may contribute to improved blood glucose control observed with higher intake of legumes.
How much should we eat?
In the studies discussed the participants were encouraged to eat around 250g & 190g of cooked legumes daily, respectively. On average Australians only eat 18.5 grams of legumes per week.5 This average is deceptive because actually most Australian’s are not eating any legumes regularly. Aiming for at least two serves of legumes a week is a good start, but keep in mind the health benefits associated with higher intakes of legumes.
One serve = 75g or ½ cup cooked beans, peas or lentils.
For more information on legumes visit our website to download copy of ‘Lifting the Lid on Legumes’ and ‘Tips and Tricks to enjoying legumes more often’ as well as our recently developed fact sheet “Heart Health with grains and legumes”. While you’re there pick up some ideas from our legume recipe pages. www.glnc.org.au
References:
1. The Heart Foundation. Accessed online 13th November 2012. www.heartfoundation.org.au
2. Abeysekara, S et al. A pulse based diet is effective for reducing total and LDL cholesterol in older adults. British Journal of Nutrition 2012, 108, pp S103- S110
3. Diabetes Australia. Accessed online 13th November 2012. www.diabetesaustralia.com.au
4. Jenkins, D et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in Type 2 Diabetes Mellitus: a randomized controlled trial. Archives of Internal Medicine 2012. Published online.
5. Project Go Grain, Colmar Brunton 2011
Surviving the festive season
Healthy tips and tasty ideas
With the festive season approaching we are all looking forward to celebrating good food among good company. With all of the celebration and excitement around this time of year it can often become all too easy to depart from your usual healthy eating habits and so it’s no wonder they call it silly season. Our team of dietitians have therefore put together some simple tips and tasty ideas to you get through the festive season.
Balance it out
Tis the season, so be sure to enjoy your favourite treats in moderation. While enjoying the celebrations don’t forget to balance out your food choices and aim to include a variety of core grains foods and legumes as well as lean protein, low fat dairy, fruit, salads and vegetables to get all of the nutrients you need.
Keep your eating routine
This time of year often means changes in your daily routine, it is important to maintain a regular eating pattern to get the most out of time away from work or study. By eating regularly you can maintain your energy levels and prevent yourself from overeating at the next meal and feeling as stuffed as the Christmas turkey. Check out these quick and easy meal & snack ideas:
• Crispy Chickpea Snack
• Tuna Delight
• Rye Bread Crostinis
Plan to perform in the Christmas crowds
Plan a nutritious meal before heading out to do your Christmas shopping. If you are planning a big day of bargains why not bring some healthy snacks with you. Base your pre shopping meal or snacks on core grain foods or legumes to provide you with lasting energy to get through the Christmas crowds.
• Whole grain (wholemeal or mixed grain) toast, crumpets or English muffins
• High fibre or whole grain breakfast cereal or natural muesli
• Porridge or bircher muesli
• Sandwiches, rolls or wraps made with high fibre bread and your favourite filling
• Salads made with grains like brown rice and cracked wheat (bulgur), or legumes like four bean mix, kidney beans and chickpeas
Be innovative
Experiment with some not so familiar grains and legumes. Why not try some of these easy to make snacks and side dish ideas:
• Beetroot hummus
• Mung bean dip
• French style lentil and quinoa salad
• Wheat berry and quinoa tabouleh
• Greenwheat FreekehTM kibbeh skewers
• Faba bean salad
Keep the fibre up
Avoid putting on the Christmas kilo’s by eating adequate fibre. Research shows that high fibre diets can help manage hunger levels and decrease the desire to eat soon after a meal. Studies show the average effect of increasing dietary fibre intakes may achieve a decreased kilojoule intake which is a vital part of weight control. To increase your fibre intake choose high fibre grains foods and legumes as well as other sources of fibre which include fruit, vegetable and nuts so aim to include a variety of these foods in your diet. To learn more about the additional benefits of dietary fibre check out our fact sheet here.
References:
1. Slavin JL and Green H. Dietary fibre and satiety. Nutrition Bulletin. 2007; 32 (suppl 1), 32–42.
2. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001; 59:129-139.
With the festive season approaching we are all looking forward to celebrating good food among good company. With all of the celebration and excitement around this time of year it can often become all too easy to depart from your usual healthy eating habits and so it’s no wonder they call it silly season. Our team of dietitians have therefore put together some simple tips and tasty ideas to you get through the festive season.
Balance it out
Tis the season, so be sure to enjoy your favourite treats in moderation. While enjoying the celebrations don’t forget to balance out your food choices and aim to include a variety of core grains foods and legumes as well as lean protein, low fat dairy, fruit, salads and vegetables to get all of the nutrients you need.
Keep your eating routine
This time of year often means changes in your daily routine, it is important to maintain a regular eating pattern to get the most out of time away from work or study. By eating regularly you can maintain your energy levels and prevent yourself from overeating at the next meal and feeling as stuffed as the Christmas turkey. Check out these quick and easy meal & snack ideas:
• Crispy Chickpea Snack
• Tuna Delight
• Rye Bread Crostinis
Plan to perform in the Christmas crowds
Plan a nutritious meal before heading out to do your Christmas shopping. If you are planning a big day of bargains why not bring some healthy snacks with you. Base your pre shopping meal or snacks on core grain foods or legumes to provide you with lasting energy to get through the Christmas crowds.
• Whole grain (wholemeal or mixed grain) toast, crumpets or English muffins
• High fibre or whole grain breakfast cereal or natural muesli
• Porridge or bircher muesli
• Sandwiches, rolls or wraps made with high fibre bread and your favourite filling
• Salads made with grains like brown rice and cracked wheat (bulgur), or legumes like four bean mix, kidney beans and chickpeas
Be innovative
Experiment with some not so familiar grains and legumes. Why not try some of these easy to make snacks and side dish ideas:
• Beetroot hummus
• Mung bean dip
• French style lentil and quinoa salad
• Wheat berry and quinoa tabouleh
• Greenwheat FreekehTM kibbeh skewers
• Faba bean salad
Keep the fibre up
Avoid putting on the Christmas kilo’s by eating adequate fibre. Research shows that high fibre diets can help manage hunger levels and decrease the desire to eat soon after a meal. Studies show the average effect of increasing dietary fibre intakes may achieve a decreased kilojoule intake which is a vital part of weight control. To increase your fibre intake choose high fibre grains foods and legumes as well as other sources of fibre which include fruit, vegetable and nuts so aim to include a variety of these foods in your diet. To learn more about the additional benefits of dietary fibre check out our fact sheet here.
References:
1. Slavin JL and Green H. Dietary fibre and satiety. Nutrition Bulletin. 2007; 32 (suppl 1), 32–42.
2. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001; 59:129-139.
Tuesday, October 9, 2012
Snapshots from ICD
Three sessions reviewed
Two thousand dietitians converged on the Sydney Convention Centre in September for the International Congress of Dietetics. With so much to see it was hard to decide which sessions to attend. We have put together a summary of three interesting presentations from the conference.
Food Insulin Index Presentation Overview
Kirsten Bell from Diabetes Australia presented the results of an intervention trial investigating which foods stimulate insulin secretion and the relative differences as indicated by the Food Insulin Index (FII). Unlike the Glycemic Index (GI) which indicates the effect of carbohydrate in a food on blood glucose levels, the FII is a measure of the normal insulin demand of a whole food. The FII is determined by taking 1,000kJ portions of food and measuring the insulin response relative to a reference food. Similar to GI, the higher Index numbers indicates greater response. It appears from the results that all three macronutrients affect insulin secretion, not just carbohydrate.
Some example values:
Mars bar 89
White bread 73
Apple 43
Grain Bread 41
Beef 37
Chicken 19
Kirsten explained that the FII is an emerging area of research and so it is not recommended that dietitians use this in counselling of patients until more research has been conducted. Current research is investigating if following a lower FII diet can lead to reduced risk of glucose intolerance and so help with blood glucose control.
GoScan Presentation Overview
GoScanTM is a new smart phone app that will allow Australians to scan the barcode of products on the shelf to access information about the product including ingredients, allergens and nutrients. There will be a controlled release of the app in October and the general release is planned for March 2013. A total of 15,000 products will be able to be scanned, representing 60% of the products on shelf. The company is working with organisations such as the Heart Foundation Tick and the Healthy Kids Association to also provide information about the products that meet the criteria for these programs.
Are our kids fibre recommendations a little rough? Presentation Overview
The current Australian recommendations for fibre intake for children are based on population studies. This assumes that children are eating enough fibre to maintain healthy bowel function because there is not a high prevalence of digestive health issues in Australian children. However, at a breakfast seminar hosted by Kellogg Nutrition, Professor Terry Bolin from the Gut Foundation shared the results from a survey of Australian children in 2011 which found that 40% of Australian children (8-12 years) do regularly suffer pain, constipation or diarrhoea. The mothers surveyed reported recommending their child drink water to ease constipation rather than increase fibre in the diet. So perhaps the current recommendations are not enough. Professor Joanne Slavin, a fibre expert from the University of Minnesota, pointed out that unfortunately there is not enough research on the amount of fibre children need for good gut health.
The Gut Foundation is also currently conducting research looking into the effect of high fibre breakfast cereal on digestive health. It is hoped this 14-day trial will add to the evidence for the benefit if fibre in the diet of children. Professor Bolin highlighted that as we tell people to eat fewer calories fibre intake reduces, so it is important to help people, including children, make smarter choices.
Final word....
My favourite quote from the conference: ‘We live in an era where people die by their own hand, by their fork’, Julian Cribb, author.
Two thousand dietitians converged on the Sydney Convention Centre in September for the International Congress of Dietetics. With so much to see it was hard to decide which sessions to attend. We have put together a summary of three interesting presentations from the conference.
Food Insulin Index Presentation Overview
Kirsten Bell from Diabetes Australia presented the results of an intervention trial investigating which foods stimulate insulin secretion and the relative differences as indicated by the Food Insulin Index (FII). Unlike the Glycemic Index (GI) which indicates the effect of carbohydrate in a food on blood glucose levels, the FII is a measure of the normal insulin demand of a whole food. The FII is determined by taking 1,000kJ portions of food and measuring the insulin response relative to a reference food. Similar to GI, the higher Index numbers indicates greater response. It appears from the results that all three macronutrients affect insulin secretion, not just carbohydrate.
Some example values:
Mars bar 89
White bread 73
Apple 43
Grain Bread 41
Beef 37
Chicken 19
Kirsten explained that the FII is an emerging area of research and so it is not recommended that dietitians use this in counselling of patients until more research has been conducted. Current research is investigating if following a lower FII diet can lead to reduced risk of glucose intolerance and so help with blood glucose control.
GoScan Presentation Overview
GoScanTM is a new smart phone app that will allow Australians to scan the barcode of products on the shelf to access information about the product including ingredients, allergens and nutrients. There will be a controlled release of the app in October and the general release is planned for March 2013. A total of 15,000 products will be able to be scanned, representing 60% of the products on shelf. The company is working with organisations such as the Heart Foundation Tick and the Healthy Kids Association to also provide information about the products that meet the criteria for these programs.
Are our kids fibre recommendations a little rough? Presentation Overview
The current Australian recommendations for fibre intake for children are based on population studies. This assumes that children are eating enough fibre to maintain healthy bowel function because there is not a high prevalence of digestive health issues in Australian children. However, at a breakfast seminar hosted by Kellogg Nutrition, Professor Terry Bolin from the Gut Foundation shared the results from a survey of Australian children in 2011 which found that 40% of Australian children (8-12 years) do regularly suffer pain, constipation or diarrhoea. The mothers surveyed reported recommending their child drink water to ease constipation rather than increase fibre in the diet. So perhaps the current recommendations are not enough. Professor Joanne Slavin, a fibre expert from the University of Minnesota, pointed out that unfortunately there is not enough research on the amount of fibre children need for good gut health.
The Gut Foundation is also currently conducting research looking into the effect of high fibre breakfast cereal on digestive health. It is hoped this 14-day trial will add to the evidence for the benefit if fibre in the diet of children. Professor Bolin highlighted that as we tell people to eat fewer calories fibre intake reduces, so it is important to help people, including children, make smarter choices.
Final word....
My favourite quote from the conference: ‘We live in an era where people die by their own hand, by their fork’, Julian Cribb, author.
Food for thought
Enjoy a healthy diet today for an active mind tomorrow
It seems we are just waking up to the idea that what we eat may affect our mood, our risk of depression or even our risk of developing dementia in old age. New research indicates that our health in mid-life may affect our mental health both now and later in life. This emerging area of science was one focus of the recent Food Industry Forum for Nutrition Research in Sydney.
Mood and anxiety disorders affect a large number of people and affect people from a very young age. One Australian study found that 35% of women reported having had a mood or anxiety disorder at some stage during their lives.1 The average age of onset of anxiety disorders is 6 years old and depression is 13 years old. Given these figures it is not surprising depression is anticipated to be the second highest cause of disability in the world by 2020. What may be surprising though is that these mental disorders appear to be linked to the choices we make in the food we eat.
At the Food Industry Forum in September, Associate Professor Felice Jacka gave a presentation of the latest research in this area including a number of studies conducted in Australia. In an Australian study of 1,000 women a ‘traditional diet’ consisting mainly of vegetables, fruit, beef, lamb, whole grains and fish was linked to lower risk of both anxiety and depression. A ‘Western diet’ characterized by high intakes of fast food and junk food increased risk of these conditions.2 A/Professor Jacka explained there are now a large number of population studies that indicate a less healthy diet is linked to higher risk of mental disorders, even when taking into account other factors such as social situation, income, age or family history.
Interestingly studies in teenagers show similar results. In one example an Australian prospective cohort study of adolescents found that teens whose diet became less healthy were more likely to have deteriorating mental health. Given the young age of onset of mental health disorders, the authors suggest it is possible a healthier diet could help prevent common mental health disorders in adulthood.
Our physical health in our early years may also affect our mental health later in life. At the Forum, Professor Kaarin Anstey from the Australian National University presented the findings of a systematic review of the link between mid-life obesity and increased risk of late-life dementia. The review found that people who are overweight or obese in mid-life are more likely to suffer Alzheimer’s disease and dementia later in life. It appears that abdominal adiposity (carrying more weight around the belly) in particular increases risk.
Professor Dye from Leeds University in the UK explained that changes in cognition may be due to foods having direct effect on the brain. Alternatively, changes in the food we eat may also lead to better health by lowering blood pressure, losing weight, improving blood sugar control or blood flow. Better health may help to improve brain function as trials have shown that people who are obese, have type 2 diabetes or impaired glucose tolerance do not do as well in tests of memory and concentration.
So, a healthy diet now is not just important for your physical wellbeing, it may also help keep your mind healthy well into old age. To reduce your risk of declining mental health due to gaining weight, or developing chronic disease such as diabetes and heart disease enjoy a variety of vegetables, fruit, whole grains and legumes every day.
References:
Presentations from the Food Industry Forum for Nutrition Research
1. Williams L, et al. The prevalence of mood and anxiety disorders in Australian women. Australas Psychiatry. 2010 Jun;18(3):250-5.
2. Jacka F, et al. Association of Western and traditional diets with depression and anxiety in women. Am J Psychiatry. 2010 Mar;167(3):305-11.
3. Jacka F, et al. A Prospective Study of Diet Quality and Mental Health in Adolescents. PLoS One. 2011;6(9):e24805
It seems we are just waking up to the idea that what we eat may affect our mood, our risk of depression or even our risk of developing dementia in old age. New research indicates that our health in mid-life may affect our mental health both now and later in life. This emerging area of science was one focus of the recent Food Industry Forum for Nutrition Research in Sydney.
Mood and anxiety disorders affect a large number of people and affect people from a very young age. One Australian study found that 35% of women reported having had a mood or anxiety disorder at some stage during their lives.1 The average age of onset of anxiety disorders is 6 years old and depression is 13 years old. Given these figures it is not surprising depression is anticipated to be the second highest cause of disability in the world by 2020. What may be surprising though is that these mental disorders appear to be linked to the choices we make in the food we eat.
At the Food Industry Forum in September, Associate Professor Felice Jacka gave a presentation of the latest research in this area including a number of studies conducted in Australia. In an Australian study of 1,000 women a ‘traditional diet’ consisting mainly of vegetables, fruit, beef, lamb, whole grains and fish was linked to lower risk of both anxiety and depression. A ‘Western diet’ characterized by high intakes of fast food and junk food increased risk of these conditions.2 A/Professor Jacka explained there are now a large number of population studies that indicate a less healthy diet is linked to higher risk of mental disorders, even when taking into account other factors such as social situation, income, age or family history.
Interestingly studies in teenagers show similar results. In one example an Australian prospective cohort study of adolescents found that teens whose diet became less healthy were more likely to have deteriorating mental health. Given the young age of onset of mental health disorders, the authors suggest it is possible a healthier diet could help prevent common mental health disorders in adulthood.
Our physical health in our early years may also affect our mental health later in life. At the Forum, Professor Kaarin Anstey from the Australian National University presented the findings of a systematic review of the link between mid-life obesity and increased risk of late-life dementia. The review found that people who are overweight or obese in mid-life are more likely to suffer Alzheimer’s disease and dementia later in life. It appears that abdominal adiposity (carrying more weight around the belly) in particular increases risk.
Professor Dye from Leeds University in the UK explained that changes in cognition may be due to foods having direct effect on the brain. Alternatively, changes in the food we eat may also lead to better health by lowering blood pressure, losing weight, improving blood sugar control or blood flow. Better health may help to improve brain function as trials have shown that people who are obese, have type 2 diabetes or impaired glucose tolerance do not do as well in tests of memory and concentration.
So, a healthy diet now is not just important for your physical wellbeing, it may also help keep your mind healthy well into old age. To reduce your risk of declining mental health due to gaining weight, or developing chronic disease such as diabetes and heart disease enjoy a variety of vegetables, fruit, whole grains and legumes every day.
References:
Presentations from the Food Industry Forum for Nutrition Research
- Associate Professor Felice Jacka, Deakin University: Diet as a modifiable risk factor for depression
- Professor Kaarin Anstey from the Australian National University: The association between obesity, cognitive decline and dementia from middle age to late life
- Louise Dye, University of Leeds: Foods for cognitive performance
1. Williams L, et al. The prevalence of mood and anxiety disorders in Australian women. Australas Psychiatry. 2010 Jun;18(3):250-5.
2. Jacka F, et al. Association of Western and traditional diets with depression and anxiety in women. Am J Psychiatry. 2010 Mar;167(3):305-11.
3. Jacka F, et al. A Prospective Study of Diet Quality and Mental Health in Adolescents. PLoS One. 2011;6(9):e24805
Monday, August 6, 2012
For the love of legumes
Why aren't Australians eating enough legumes?
The recent draft Australian Dietary Guidelines recommend enhancing dietary variety by increasing the intake of alternatives to meat, including legumes1. Legumes are well-placed to fill this role as they are nutritious, sustainable and inexpensive alternatives. However, while dietitians and journalists talk up the health benefits, it seems we’re not getting the message. So why aren’t Australians eating legumes?
On average Australians eat 18.5 grams of legumes, or a quarter of one serve, per week2. But this average is deceptive because actually most people are not eating any legumes. In 2011, the Grains & Legumes Nutrition Council commissioned a survey to track consumption of legumes in Australia which found only one in five Australians eat legumes regularly. Despite health professionals recommending legumes this hasn’t changed since 2009 when the first survey asked this same question. In the 2011 survey, the top three reasons reported for not eating legumes were lack of knowledge of how to prepare them, a poor understanding of the health benefits and concern over side effects such as bloating and flatulence2.
So let’s take a look at these issues.
What is a legume?
Legumes, also called pulses, are from the Fabaceae botanical family. Some Australian-grown legumes include chickpeas, lentils, mung beans and lupin. They can be eaten whole, used as flours in baking, or even sprouted.
What’s so good about legumes?
Legumes are an important part of the Mediterranean Diet, an indication of their part in a healthy dietary pattern. Observational studies suggest regular consumption of legumes is linked to longer life and reduced risk of heart disease, type 2 diabetes and some types of cancer3,4,5. This correlates with comprehensive reviews of intervention trials that indicate legumes can help manage both cholesterol and blood glucose6,7. In addition, emerging evidence indicates legumes may help in weight management8.
Legumes are one of the most sustainable sources of protein in the world. Although Australian evidence is limited, international studies indicate that legumes use the least land and have the lowest greenhouse gas emissions compared to other sources of protein including meat, eggs and dairy. Legume crops also contribute to sustainable food production by improving soil through nitrogen fixation9,10.
Legumes are also a great bang for your buck as they’re more cost effective than meat or fish11. So bringing down the cost of your family meal is as easy as replacing some meat with kidney beans, lentils or chickpeas.
And if you needed more reasons to add a legume to your day, if you want to buy Aussie-grown, then look no further than your humble legume. Australia grows more than 12 different types of legumes and we are the world’s leading chickpea exporter as well as in the top five producers of faba beans12.
How much do I need?
Aiming for at least two serves of legumes a week is a good start, but evidence indicates people who eat legumes four times or more times a week are less likely to develop cardiovascular disease13.
One serve = 75g or ½ cup cooked beans, peas or lentils.
Aren’t legumes difficult to cook?
Most dried legumes need to be soaked to make them easier to digest and absorb the nutrients. If you need them in a hurry you can opt for a ‘quick soak’ method where you bring them to a boil then let them stand for one hour. Alternatively, use split peas or lentils which don’t need to be soaked at all, just boil them for about 20 minutes or add them directly to your casserole as it cooks.
No time to soak? You can buy canned legumes like kidney beans, chickpeas or lentils which can be added straight into stews, soups or salads. The sodium can be reduced by half just by rinsing them thoroughly14. They even come in single serve sizes which are flavoured or mixed with tuna or vegetables, perfect for work or school.
Won’t they give me gas?
A recent study suggests not everyone gets gas from legumes and most people adjust after about 8 weeks15. So, just like any high fibre food, don’t rush in and eat legumes three times a day. Start off slowly by eating them once a week then gradually eat more, drink plenty of water and exercise regularly.
Gas is caused by the galacto-oligosaccharides (GOS) in the legumes. These can be reduced by different preparation methods.
Try these tips to reduce gas:
References:
1. NHMRC. Draft Australian Dietary Guidelines for public consultation. 2011.
2. Colmar Brunton. Project Go Grain. 2011
3. Darmadi-Blackberry I, et al. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pac J Clin Nutr. 2004;13(2):217-20.
4. Flight I and Clifton P. Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature. European Journal of Clinical Nutrition. 2006;60(10):1145-59
5. Villegas R, Gao Y, Yang G, Li H, Elasy T, Zheng W, and Shu X. Legume and soy food intake and incidence of type 2 diabetes in the Shanghai Women’s Health Study. American Journal of Clinical Nutrition. 2008;87:162-167
6. Bazzano LA, et al. Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2011 Feb;21(2):94-103.
7. Sievenpiper J,et al. Effect of non-oilseed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009;52:1479-1495
8. McCrory MA, et al. Pulse consumption, satiety, and weight management. Adv Nutr. 2010;1(1):17-30.
9. Health Council of the Netherlands. Guidelines for a healthy diet: the ecological perspective. The Hague: Health Council of the Netherlands, 2011; publication no. 2011/08E.
10. Zentner R, et al. Pulse Crops Improve Energy Intensity and Productivity of Cereal Production in Montana, USA. Soil and Tillage Research. 2004; 77 (2):125–136
11. Grains & Legumes Nutrition Council. Meat and alternative product audit. 2012
12. Pulse Australia
13. Bazzano LA, et al. Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study.Arch Intern Med. 2001 Nov 26;161(21):2573-8.
14. Duyff RL, et al. Sodium Reduction in canned Beans after draining, rinsing. J Culinary Science and Technology. 2011;9(2):106-112
15. Winham DM, Hutchins AM. Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutr J. 2011 Nov 21;10:128.
The recent draft Australian Dietary Guidelines recommend enhancing dietary variety by increasing the intake of alternatives to meat, including legumes1. Legumes are well-placed to fill this role as they are nutritious, sustainable and inexpensive alternatives. However, while dietitians and journalists talk up the health benefits, it seems we’re not getting the message. So why aren’t Australians eating legumes?
On average Australians eat 18.5 grams of legumes, or a quarter of one serve, per week2. But this average is deceptive because actually most people are not eating any legumes. In 2011, the Grains & Legumes Nutrition Council commissioned a survey to track consumption of legumes in Australia which found only one in five Australians eat legumes regularly. Despite health professionals recommending legumes this hasn’t changed since 2009 when the first survey asked this same question. In the 2011 survey, the top three reasons reported for not eating legumes were lack of knowledge of how to prepare them, a poor understanding of the health benefits and concern over side effects such as bloating and flatulence2.
So let’s take a look at these issues.
What is a legume?
Legumes, also called pulses, are from the Fabaceae botanical family. Some Australian-grown legumes include chickpeas, lentils, mung beans and lupin. They can be eaten whole, used as flours in baking, or even sprouted.
What’s so good about legumes?
Legumes are an important part of the Mediterranean Diet, an indication of their part in a healthy dietary pattern. Observational studies suggest regular consumption of legumes is linked to longer life and reduced risk of heart disease, type 2 diabetes and some types of cancer3,4,5. This correlates with comprehensive reviews of intervention trials that indicate legumes can help manage both cholesterol and blood glucose6,7. In addition, emerging evidence indicates legumes may help in weight management8.
Legumes are one of the most sustainable sources of protein in the world. Although Australian evidence is limited, international studies indicate that legumes use the least land and have the lowest greenhouse gas emissions compared to other sources of protein including meat, eggs and dairy. Legume crops also contribute to sustainable food production by improving soil through nitrogen fixation9,10.
Legumes are also a great bang for your buck as they’re more cost effective than meat or fish11. So bringing down the cost of your family meal is as easy as replacing some meat with kidney beans, lentils or chickpeas.
And if you needed more reasons to add a legume to your day, if you want to buy Aussie-grown, then look no further than your humble legume. Australia grows more than 12 different types of legumes and we are the world’s leading chickpea exporter as well as in the top five producers of faba beans12.
How much do I need?
Aiming for at least two serves of legumes a week is a good start, but evidence indicates people who eat legumes four times or more times a week are less likely to develop cardiovascular disease13.
One serve = 75g or ½ cup cooked beans, peas or lentils.
Aren’t legumes difficult to cook?
Most dried legumes need to be soaked to make them easier to digest and absorb the nutrients. If you need them in a hurry you can opt for a ‘quick soak’ method where you bring them to a boil then let them stand for one hour. Alternatively, use split peas or lentils which don’t need to be soaked at all, just boil them for about 20 minutes or add them directly to your casserole as it cooks.
No time to soak? You can buy canned legumes like kidney beans, chickpeas or lentils which can be added straight into stews, soups or salads. The sodium can be reduced by half just by rinsing them thoroughly14. They even come in single serve sizes which are flavoured or mixed with tuna or vegetables, perfect for work or school.
Won’t they give me gas?
A recent study suggests not everyone gets gas from legumes and most people adjust after about 8 weeks15. So, just like any high fibre food, don’t rush in and eat legumes three times a day. Start off slowly by eating them once a week then gradually eat more, drink plenty of water and exercise regularly.
Gas is caused by the galacto-oligosaccharides (GOS) in the legumes. These can be reduced by different preparation methods.
Try these tips to reduce gas:
- Change the water once or twice while they soak.
- When you’re ready to cook, drain the soaked legumes and use fresh water for cooking
- If you’re using canned legumes, rinse them before adding to your meal.
References:
1. NHMRC. Draft Australian Dietary Guidelines for public consultation. 2011.
2. Colmar Brunton. Project Go Grain. 2011
3. Darmadi-Blackberry I, et al. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pac J Clin Nutr. 2004;13(2):217-20.
4. Flight I and Clifton P. Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature. European Journal of Clinical Nutrition. 2006;60(10):1145-59
5. Villegas R, Gao Y, Yang G, Li H, Elasy T, Zheng W, and Shu X. Legume and soy food intake and incidence of type 2 diabetes in the Shanghai Women’s Health Study. American Journal of Clinical Nutrition. 2008;87:162-167
6. Bazzano LA, et al. Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2011 Feb;21(2):94-103.
7. Sievenpiper J,et al. Effect of non-oilseed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009;52:1479-1495
8. McCrory MA, et al. Pulse consumption, satiety, and weight management. Adv Nutr. 2010;1(1):17-30.
9. Health Council of the Netherlands. Guidelines for a healthy diet: the ecological perspective. The Hague: Health Council of the Netherlands, 2011; publication no. 2011/08E.
10. Zentner R, et al. Pulse Crops Improve Energy Intensity and Productivity of Cereal Production in Montana, USA. Soil and Tillage Research. 2004; 77 (2):125–136
11. Grains & Legumes Nutrition Council. Meat and alternative product audit. 2012
12. Pulse Australia
13. Bazzano LA, et al. Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study.Arch Intern Med. 2001 Nov 26;161(21):2573-8.
14. Duyff RL, et al. Sodium Reduction in canned Beans after draining, rinsing. J Culinary Science and Technology. 2011;9(2):106-112
15. Winham DM, Hutchins AM. Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutr J. 2011 Nov 21;10:128.
Think you know your freekeh from your millet?
Visit our stand at ICD to find out!
Calling all dietitians attending the International Congress of Dietetics in September: Test your knowledge of Australian-grown grains and legumes at our "MasterDietitian" Challenge. Guess the three grains and three legume types correctly and you’ll be in the running to win a copy of the e-cookbook 'The Tired and Hungry Cook'.
The Grains and Legumes Nutrition Council is looking forward to the International Congress of Dietetics (ICD) in Sydney from the 5th - 8th of September. For the first time in 34 years this international conference will be held in Australia and over 2,000 attendees from around the globe are expected.
Some of the sessions we are particularly looking forward to are the symposium on 'What helps people lose weight and keep it off, a summary of the evidence' from several leading Australian dietitians, as well as the presentation ‘Food fortification: the evidence, ethics and politics’ by the Australian APD Associate Professor Mark Lawrence.
We are also very pleased to have an exhibition stand at a dietetics conference for the first time. To celebrate we’re holding a "MasterDietitian" competition on the stand sponsored by the Grains Research and Development Corporation (GRDC). More than nine different grains and twelve types of legumes are grown in Australia. Do you think you would recognize a mung bean or know the difference between a grain of wheat and a grain of barley? Visit us on our stand at ICD to find out and test your skills against other dietitians in our "MasterDietitian" competition.
Each session we’ll have three types of grains and three types of legumes hidden under tagines for you to lift the lid and guess their identity. Guess correctly and you go into the draw to win one of 18 e-cookbooks from StoneSoup blogger Jules Clancy (www.thestonesoup.com). There will be a new chance to win each session as the grains and legumes will be different every session. For the Tweeps among you, we will be providing hints and announcing the winner via twitter so stay tuned to out hashtag #masterdietitian. To follow us on twitter click here.
We will also have all of our resources available for you to pick up, including our latest scientific updates on the benefits of grains and legumes in the diet. Our whole team will be there so please do stop by and say ‘hi’. We would love to meet our e-news subscribers face-to-face.
Calling all dietitians attending the International Congress of Dietetics in September: Test your knowledge of Australian-grown grains and legumes at our "MasterDietitian" Challenge. Guess the three grains and three legume types correctly and you’ll be in the running to win a copy of the e-cookbook 'The Tired and Hungry Cook'.
The Grains and Legumes Nutrition Council is looking forward to the International Congress of Dietetics (ICD) in Sydney from the 5th - 8th of September. For the first time in 34 years this international conference will be held in Australia and over 2,000 attendees from around the globe are expected.
Some of the sessions we are particularly looking forward to are the symposium on 'What helps people lose weight and keep it off, a summary of the evidence' from several leading Australian dietitians, as well as the presentation ‘Food fortification: the evidence, ethics and politics’ by the Australian APD Associate Professor Mark Lawrence.
We are also very pleased to have an exhibition stand at a dietetics conference for the first time. To celebrate we’re holding a "MasterDietitian" competition on the stand sponsored by the Grains Research and Development Corporation (GRDC). More than nine different grains and twelve types of legumes are grown in Australia. Do you think you would recognize a mung bean or know the difference between a grain of wheat and a grain of barley? Visit us on our stand at ICD to find out and test your skills against other dietitians in our "MasterDietitian" competition.
Each session we’ll have three types of grains and three types of legumes hidden under tagines for you to lift the lid and guess their identity. Guess correctly and you go into the draw to win one of 18 e-cookbooks from StoneSoup blogger Jules Clancy (www.thestonesoup.com). There will be a new chance to win each session as the grains and legumes will be different every session. For the Tweeps among you, we will be providing hints and announcing the winner via twitter so stay tuned to out hashtag #masterdietitian. To follow us on twitter click here.
We will also have all of our resources available for you to pick up, including our latest scientific updates on the benefits of grains and legumes in the diet. Our whole team will be there so please do stop by and say ‘hi’. We would love to meet our e-news subscribers face-to-face.
Subscribe to:
Posts (Atom)
