Add years to life with fibre

Ask anyone why they should eat fibre and they’ll likely tell you to ‘help keep me regular’. But there are many more reasons to eat a high fibre diet including new evidence of it promoting longer life.

In recent months, with three independent meta-analyses of cohort studies being published in close succession, the academic flood gates have opened on the relationship between dietary fibre and longevity.

Two meta-analyses, published in the American Journal of Epidemiology in 2014, each pooling the data from approximately 1 million people found that compared to people eating the lowest amounts of fibre each day (15 grams per day), those eating the highest intakes (27 grams per day) had a significantly lower risk of  early death from any cause.^{(1, 2)}  Researchers of one of these studies translated the effect as a 23% reduction in risk of a premature death for people eating the highest fibre intakes.⁽¹⁾

Uniquely, the researchers of the first paper (Kim, et al) also analysed the data from these high quality studies to investigate whether different fibres (e.g. fibre from grains, vegetables or fruits) offered greater protection against an early death. They found fibre from grain foods and vegetables were significantly linked with a reduced risk of death and in comparison grains offered the greatest protection.⁽¹⁾ The researchers also found favourable effects on longevity with higher intakes of fibre from legumes such as beans; however this was only based on one study which reported the relationship between fibre from legumes and risk of death. 

This supports findings from the European Prospective Investigation Into Cancer and Nutrition cohort (EPIC)⁽³⁾ that some fibre rich foods may be more protective than others. Within the European countries included in the EPIC cohort study the main source of total fibre varies within each population, however the countries with the strongest associations linking fibre intake with reduced risk of death were observed in the Danish and Greek cohorts, which had the highest percentages of fibre from grain foods and vegetables (56% and 16%, respectively, in Denmark and 29% and 36%, respectively, in Greece). As a comparison, Australia’s most recent National Nutrition Survey showed grains foods were the leading source of dietary fibre followed by vegetable and fruits contributed (44%, 19% and 15% respectively).⁽⁴⁾

Most recently, a further meta-analysis published in Molecular Nutrition Food Research in January took this comprehensive investigation a step further and looked not only at fibre intake and risk of death, but also the risk of death from specific diseases such as cancers and heart disease. This paper pooled data from over 1.7 million people from around the world and found that compared with the lowest fibre consumers, the highest consumers had a 23% reduced risk of death from heart disease and a 17% lower risk of death from cancer.⁽⁵⁾

How does fibre protect health?

As higher fibre intakes have been linked with a reduced risk of weight gain, type 2 diabetes, some cancers and heart disease it makes sense that that a higher fibre diet also translates to a longer life. Some potential mechanisms for the protective nature of higher fibre diets include:^{(1, 2, 5)}:

• Promoting a healthy weight, through reduced energy intake and increased satiety
• Improving blood glucose responses after eating a meal  
• Decreasing cholesterol levels
• Lowering levels of inflammation  
• Promoting a healthy bacteria population in the digestive system, which in turn produce health promoting components (i.e. short-chain fatty acids)
• Lowering blood pressure

Despite the ability to add years to life and life to years with higher fibre intakes, most Australians are falling short of fibre recommendations; females (19 years and  over) eating an average of 21 grams each day (25 gram recommendation) and males eating 25 grams each day (30 grams recommendation). As such, the majority of Australian fibre intakes are nowhere near the targets for people to reduce risk of chronic disease (28 grams each day for women and 38 grams for men).

In addition to inadequate fibre intakes, a survey commissioned by the Grains & Legumes Nutrition Council (GLNC) in 2014 found that on average two in three people did not identify grain foods such as rolled oats, wholemeal breads, wholemeal pasta, brown rice or muesli as being a source of fibre.⁽⁶⁾ On the other hand, three out of four respondents to GLNC’s survey identified fruit and vegetables as a source of dietary fibre however only one in three people identify legumes foods such as kidney beans, baked beans, chickpeas, split peas, soy beans and lentils as containing dietary fibre.⁽⁶⁾ Given grains are Australia’s leading source of dietary fibre, this apparent lack of awareness of the important nutrition contribution of grain foods is concerning. In light of the recent ‘anti-grain’ messages which flooded the media via proponents of low carbohydrate diets, people may be inadvertently cutting out fibre rich grain foods and legumes to the detriment of their health and longevity.  In respect to legumes specifically, with less than 5% of Australians reporting they ate legumes on the day before the most recent National Nutrition Survey these fibre rich foods such as beans, lentils, chickpeas and peas; which deliver around 5 grams per serve (75g or half a cup cooked) have huge potential to help Australians achieve a higher fibre diet and improve health.

Boosting fibre intakes

When it comes to fibre, the evidence is clear that small changes can make a huge difference over the life span. In fact each of the recent studies concluded that every 10 gram increase in total daily fibre intake is linked with a reduced risk of an early death by at least 10%.^{(1, 2, 5)} These findings add to the already compelling body of evidence which supports dietary guidelines for people to enjoy a wide range of fibre rich plant foods each day and to reduce low fibre nutrient poor choices such as cakes, biscuits, confectionery, sweetened beverages and takeaway meals.

As the leading source of dietary fibre, GLNC encourages Australians to make smart grain choices such as enjoying grain foods 3 – 4 times per day with at least half as whole grain or high fibre options. This is an easy first step for Australians to boost their fibre intakes. To further assist Australians in achieving a higher fibre diet GLNC also recommends people eat legumes at least 2 - 3 times each week which is an achievable goal for people to start this healthy habit.

For a range of fibre rich recipes, cooking tips and snack ideas with grains and legumes visit the GLNC website.

References:

1. Kim Y, Je Y. Dietary Fiber Intake and Total Mortality: A Meta-Analysis of Prospective Cohort Studies. American Journal of Epidemiology. 2014;180(6):565-73.
2. Yang Y, Zhao L, Wu Q, Ma X, Xiang Y. Association Between Dietary Fiber and Lower Risk of All-Cause Mortality: A Meta-Analysis of Cohort Studies. American Journal of Epidemiology. 2014.
3. Chuang S-C, Norat T, Murphy N, Olsen A, Tjønneland A, Overvad K, et al. Fiber intake and total and cause-specific mortality in the European Prospective Investigation into Cancer and Nutrition cohort. The American Journal of Clinical Nutrition. 2012;96(1):164-74.
4.  ABS. Australian Health Survey: Nutrition First Results - Foods and Nutrients, 2011-12. Australian Bureau of Statistics, 2014.
5. Liu L, Wang S, Liu J. Fiber consumption and all-cause, cardiovascular, and cancer mortalities: A systematic review and meta-analysis of cohort studies. Molecular Nutrition & Food Research. 2015;59(1):139-46.
6. GLNC. 2014 Australian Grains and Legumes Consumption and Attitudinal Report. Unpublished: 2014.

Development of an Australian Whole Grain Database

By Sayne Dalton – Dietitian (APD) and PhD candidate at the Smart Foods Centre, University of Wollongong.

There are many challenges involved in getting consumers to eat more whole grain foods.  Knowing which foods contain whole grains and assisting consumers to identify these foods is part of the challenge.  Then, there is unravelling the science on the health benefits of whole grains and further contributing to the evidence-base by conducting dietary research, on specific population groups.

The development of a comprehensive whole grain database is a critical step in addressing these challenges.  A whole grain database provides information on the whole grain content of foods such as breads and breakfast cereals, which may contain a significant proportion of non-whole grain components, such as refined grains or added sugar.  This information may be used in a number of ways, for example: 

• To assist nutrition professionals to identify and direct consumers to foods higher in whole grain
• To provide a resource for nutritional monitoring of the marketplace and
• To provide data to measure whole grain intakes in dietary studies.

However, until recently there has been no such database available in Australia to assist with these activities.

To address this gap, as part of my PhD at the Smart Foods Centre, University of Wollongong, I developed a whole grain database that provides nutrition practitioners and consumers with information about the types of products containing whole grains in the Australian market and their whole grain content ⁽¹⁾. I applied the database to investigate the whole grain intakes of participants in a dietary trial (results unpublished) and further, to evaluate the whole grain content of food products in the Australian market (results unpublished).

The database is the first of its kind in Australia and one of only a handful in the world that will allow more accurate analysis of whole grain intakes and provide much needed support to research the benefits of whole grains in the diet.

The database was developed by collating data on 385 food products from 46 food companies, with support from the Grains & Legumes Nutrition Council (GLNC), who assisted in facilitating the transfer of the data. There were a variety of products containing whole grains identified in the Australian market. Key foods were raw grains, pasta, breakfast cereals, breads and savoury biscuits. Grain-based foods such as these are important sources of whole grains in the Australian diet and encouraging their consumption aligns with GLNC’s 48 gram whole grain Daily Target Intake⁽²⁾ and the 2013 Australian Dietary Guidelines⁽³⁾.

However, the study suggests that careful food choices are required to assist consumers to identify the most whole grain dense choices. Despite the variety of whole grain products identified in the market, there was marked variation in the whole grain content of products in most food categories. For instance, bread products ranged from 5.1 grams to 70.0 grams whole grain per 100 gram product; whereas, ready-to-eat breakfast cereals ranged from 6.0 grams to 100.0 grams per 100 gram product. The database developed by myself (Sayne Dalton) and colleagues (Prof Linda Tapsell, Dr Yasmine Probst and Assoc. Prof Marijka Batterham)⁽¹⁾ provides a resource for practitioners to identify the types of foods that provide the greatest contribution of whole grain ingredients and complements other tools that assist consumers to identify whole grains at the point-of-purchase; such as the GLNC Code of Practice for Whole Grain Ingredient Content Claims, a voluntary industry standard launched in 2013.

To access a copy of the published article and database click here. To identify whole grain-dense food choices in the supermarket, consumers are also advised to look out for products which are ‘high’ or ‘very high’ in whole grain which will assist Australians in meeting the 48 gram whole grain Daily Target Intake. A full list of products that are registered with GLNC as containing significant amounts of whole grain and aligned to the industry standard can be downloaded from the GLNC website. More information about the GLNC Code of Practice for Whole Grain Ingredient Content Claims may also be accessed from the website.

For further information please contact Sayne Dalton via sct20@uowmail.edu.au.

References

1. Dalton, S.M.C., Probst, Y.C., Batterham, M.J., & Tapsell, L.C., Compilation of an Australian database of manufactured and packaged food products containing wholegrain ingredients. Journal of Food Composition and Analysis, 2014. 36(1-2): p. 24-34.
2. Griffiths T and Nestel P. Developing a target for daily wholegrain intake for Australians. Food Australia. 2006;58(9):431-433
3.  National Health and Medical Research Council.  Australian Dietary Guidelines. 2013. Canberra: National Health and Medical Research Council.
4. National Health and Medical Research Council.  Eat for health.  Australian Dietary Guidelines.  Providing the scientific evidence for healthier Australian diets. 2013. Canberra: National Health and Medical Research Council.

Busting Myths about Grain Foods & Weight Loss

Want fast weight loss? Or has a new celebrity diet caught your eye?

Don’t fall for diet fads, or weight loss fast-fixes, is the health warning from the Grains & Legumes Nutrition Council (GLNC).

GLNC’s Michelle Broom, Accredited Practising Dietitian and Nutrition Program Manager says: “People are often spurred on to lose weight by the impending need to fit into a dress, look good for a special occasion or be bikini ready for a beach holiday. It’s this urgency that finds them grasping at straws, looking for a quick fix.

“The truth is individual testimonials often make dramatic claims and don’t end up delivering promised weight loss for others.

“Weight loss can be achieved without the fads, or succumbing to movements which encourage cutting whole food groups from your diet. It’s true that sustainable weight loss won’t happen overnight, but by taking a sensible approach, you won’t just lose the weight but keep it off too,” she said.

GLNC debunks five common myths about fad diets, misconceptions about eating grains and going gluten-free. 

MYTH ONE: Eliminating whole food groups is the key to weight loss.

FACT: The best thing for a healthy body is a balance of foods from all food groups. For weight loss, limiting foods that are high in calories but lack essential nutrients is important, and portion control is also key to sustainable weight loss.

MYTH TWO: A low-FODMAP diet is a healthy diet for all.

FACT: A low-FODMAP diet is not for the long term. It is designed as a short term (2-6 weeks), therapeutic elimination diet, often used to control Irritable Bowel Syndrome and other gut-related issues.  It requires the supervision and support of an experienced Accredited Practising Dietitian and is not for the general population.

MYTH THREE: Carbohydrates make you fat.

FACT: Quality grain foods such as whole grain bread and high fibre breakfast cereals can help with weight management. These foods are linked with a smaller waistline and greater chance of being a healthy weight. In addition, if you’re hitting the gym to boost your weight loss, you need carbs in your diet. In fact, keeping grain foods in your weight loss diet will provide the nutrients to help your metabolism.

MYTH FOUR: A low carb, high fat (LCHF) diet is the secret to slimming.

FACT: LCHF diets are not a more effective way of keeping weight off long term.  LCHF diets are yet to be proven to provide adequate nutrition, be sustainable and prevent disease across the lifespan. In fact, LCHF diets represent a radically different eating pattern to the foods shown by an analysis of the whole scientific evidence base. Diets such as LCHF that restrict fibre and nutrient rich carbohydrate foods have been linked with a 30% increased risk of early death.

MYTH FIVE: A gluten free diet will make you thin.

FACT: Many gluten free foods contain more calories than gluten containing foods as they often contain higher amounts of fat and sugar to make them taste better. Gluten free products are often made with ingredients such as potato starch or tapioca flour, resulting in products lower in fibre and whole grain which are important for digestion and metabolism. Unless medically diagnosed with coeliac disease or gluten intolerance, a gluten free diet provides no nutritional or health benefit to individuals.

Highlights from the Nutrition Society of Australia Annual Scientific Meeting

GLNC was one of the over 250 participants gathered in Hobart in the last week of November to hear the latest research on the link between food and health at the Nutrition Society of Australia Annual Scientific Meeting. GLNC has picked just some of the highlights to share with you.

‘Is Dissemination the Weakest Link in the 2013 Australian Dietary Guidelines?’
Dr Anita Lawrence from Dairy Australia presented the findings of a survey of Australian General Practitioners (GPs). The survey of 300 GPs was conducted in 2014 and compared to a survey of a sample from the Australian population. GP respondents indicated 31% of consultations involved the provision of nutrition advice. However, only 13% of the GPs were familiar with the 2013 Australian Dietary Guidelines, with female GPs more aware then male GPs. This was similar to the sample of the general population with 12% reporting awareness of the Australian Dietary Guidelines. While GPs rated their own confidence in their nutrition knowledge as 7 out of 10, only 8% were able to correctly identify dairy requirements for teens.

Nutrient Intakes of People on a Palaeolithic Diet
A small study of 39 healthy women compared the nutrient intakes of those on a Palaeolithic diet compared to those on a diet recommended by the Australian Dietary Guidelines. Participants followed the diets for four weeks and food intake was not restricted. The Palaeolithic group had a reduced intake of calcium and the B vitamins thiamin and riboflavin, with increased intakes of Vitamin C, E and beta-carotene.

Latest Insights on the Mediterranean Diet
Associate Professor Catherine Itsiopoulos, Head Dietetics and Human Nutrition at La Trobe University, gave an overview of the latest research on the Mediterranean diet. She described how the understanding of heart disease has shifted and it is now understood that low grade inflammation and oxidative stress are the key indicators of heart disease rather than lipid accumulation.  In light of this she suggested that perhaps it is not what we are eating that we should be focussing on, but what we’re not eating.

Dr Itsiopoulos suggested it is perhaps through the effect of polyphenols on chronic inflammation and oxidative stress that the Mediterranean diet is working to reduce risk of cardiovascular disease. She used the recent PREDIMED study to demonstrate this. The PREDIMED study, a large randomized clinical trial of 7,000 people investigating the effect of a Mediterranean Diet on cardiovascular disease (CVD) risk over 5 years, found 30% reduction in CVD mortality.  However, a recent reanalysis of the data to examine the relationship between polyphenol intake and health found a 37% reduction in CVD mortality with higher polyphenol intakes. The polyphenols with the greatest impact included isoflavones, the main source of which was legumes.  This is not surprising given the diet in the intervention included three 150g serves of legumes each week.

Dr Itsiopoulos also highlighted several additional studies currently underway in Australia investigating the effects Mediterranean diet on health including the MEDINA trial of people with non-alcoholic fatty liver disease, the AusMED intervention to reduce secondary acute myocardial infarction, as well as the HELFIMED study looking at the effect on mental illness.

At the end of the presentation an audience member suggested that while research indicates the health benefits of a Mediterranean diet it is perhaps not advisable to insist everyone follow the diet regardless of their cultural diet and that many diets from around the world have been shown to be linked to longevity and better health. Dr Itsiopoulos agreed but suggested that if we are looking for foods to include in a healthier diet for longevity there are common food elements to these diets including leafy green vegetables and legumes.

Fun Facts from the Scientific Meeting

• Australia’s Bogong moth has a similar nutritional profile as a handful of pumpkin seeds.
• Calcium bioavailability varies over life stages. For lactating mothers the availability is 80% compared to 30% for other adults.
• One hectare of land could produce 150 tonnes of insect protein per year (PROteINSECT study).

For more information about the Annual Scientific Meeting, visit www.nsa.asn.au.

Looking Beyond Nutrients to the Whole Package

The appetite for nutrient focused healthy eating messages in the media is insatiable. In 2014 this has been highlighted by the abundance of messages such as ‘quit sugar’ and ‘cut carbohydrate’ in the media. But is demonizing single nutrients really the path to a healthy diet?

Traditionally nutrition research has focused on the effects of individual nutrients and health. While this approach has shed ample light on our understanding of the mechanisms by which nutrients and other bio-active food components act within the body, the messages generated from such research have often unintentionally complicated the concept of healthy eating.

As we eat foods not nutrients, healthy eating messages which focus solely on the presence or absence of an individual nutrient are of limited use. Such messages do not comprehend that nutrients never act on the body in isolation, but rather are packaged with many other nutrients within foods which act together to influence health. For example, whole grains contain more than 26 health promoting nutrients and bio-active components and increasingly studies are showing that single these components do not simply act alone to protect health, but rather in concert. This explains why the observed benefit of the whole food package of whole grains often exceeds that explained by the action of each nutrient.^{(1, 2)}

In addition, a focus on a single nutrient in isolation also overlooks the impact of the food matrix (the structure of foods when consumed) and the overall the composition of the meal within a long term eating pattern. Each of which plays an important role on the impact of food on health.

Clearly nutrition is a very complex system and so focusing on a single nutrient in attempt to establish a healthy eating pattern is like trying to build a house with one tool. Constructing a healthy diet to reduce risk of disease across the lifespan requires a holistic, whole of diet approach as opposed to a reductionist nutrient focused solution. With advances in our understanding of the complexity of nutrition, health authorities and evidenced based practitioners have shifted the emphasis of dietary recommendations away from nutrients towards foods.

A focus on food was a key objective in the development of the 2013 Australians Dietary Guidelines. The Guidelines are designed not only to provide the nutrients essential for wellbeing but also to provide adequate amounts of the foods known to reduce the risk of chronic disease. Underpinned by a comprehensive review of over 55,000 studies, the Guidelines encourage Australians to consume a variety of nutritious, available, affordable and culturally appropriate foods from each of the five food groups: grains, mostly whole grain or high fibre; vegetables and legumes; fruits; lean meats, poultry, fish, eggs, nuts; and dairy.

In addition, with Australians waistlines increasing⁽³⁾, the Guidelines also focus on promoting a healthy weight; for the average size person doing light physical activity, adhering to an eating pattern which reflects the Guidelines will result in a daily reduction in energy intake and should result in weight loss.

Despite the recent re-focus of public health nutrition to foods not nutrients, single nutrient messages are taking centre stage in the media. Many may argue that the intent of messages such as ‘quit sugar’ or ‘low carb’ is to serve public health and encourage Australians to limit energy dense, nutrient poor food choices (i.e. soft drinks, pastries, biscuits, cakes and processed take away foods). However, the blunt nature of a nutrient focused recommendation inevitably results in vocal advocates of such messages also taking aim at foods and food groups such as fruits, whole grains and legumes, calling for the exclusion of these foods from the diet. This is despite the fact these foods are backed by the scientific evidence of being linked with better health.

As a result, these nutrient focused messages fail to reflect the evidence of the relationship between food and health. For those not convinced, such recommendations also contradict evidence from Blue Zones, the populations around the world with the best health and longest lives, who enjoy mostly plant based diets which include whole fruits, whole grains and legumes – each of which appear on the banned list of the latest quit sugar and low carb fads.

Just as past reductionist advice to reduce fat failed to achieve its intended outcome of encouraging people to eat more naturally low fat plant foods available at the time, current and future nutrient focused messages will fail to address the complex relationship between diet and diet related disease risk. Nutrition science continues to increase our understanding of the relationship between the food we eat and health and more often than not studies are demonstrating that it is more about all the elements of foods acting together rather than a single nutrient.

References

1. Fardet A. New Approaches to Studying the Potential Health Benefits of Cereals: From Reductionism to Holism. Cereal Foods World. 2014;59(5):224-9.
2. Parker TL, Miller SA, Myers LE, Miguez FE, Engeseth NJ. Evaluation of synergistic antioxidant potential of complex mixtures using oxygen radical absorbance capacity (ORAC) and electron paramagnetic resonance (EPR). Journal of agricultural and food chemistry. 2010;58(1):209-17.
3. AIHW. Australia's health 2014 Australia's health no. 14. Cat. no. AUS 181. Canberra: AIHW.2014. Available from: http://www.aihw.gov.au/australias-health/2014/

MEDIA RELEASE: Black Rice is the New Black

With a chewy texture and rich nutty flavour, black rice is the newest and trendiest health food on the market. Due to its exquisite burgundy-purple colour and nutrional appeal, expect to see this exotic grain served up in trendy restaurants and cafes across Australia.

According to the Grains & Legumes Nutrition CouncilTM (GLNC), the independent authority on the nutrition and health benefits of grains and legumes, black rice is a healthy alternative for people wanting to eat rice. It’s naturally gluten free, high in fibre and 100 per cent whole grain, making it a simple and delicious way to reach GLNC’s 48g whole grain Daily Target Intake (DTI).

Chris Cashman, GLNC Nutrition Project Officer, said rice is an important carbohydrate which helps to fuel the brain, support working muscles and vital organs.

“As well as being a great source of carbohydrate, it’s the high level of anthocyanin antioxidants in black rice that sets it apart from more well-known varieties like brown and white rice. In fact, black rice contains the same amount of health promoting antioxidants found in blueberries, but with less sugar and more fibre,” he said.

Renowned for centuries for both its attractive looks and perceived health benefits, black rice was once a rare delicacy. Even today the Chinese refer to the ancient grain as ‘forbidden rice’; cultivated for years in very small amounts only for the emperor’s consumption. It was believed black rice helped ensure good health and long life so was only reserved for the nobles. Although black rice was considered rare amongst the general public, today it’s a grain for everyone.

When to use it?
Often served as a dessert, like black rice pudding, most people are unaware of how else to use the ancient grain. Its vibrant colour makes black rice the ideal accompaniment to salads, sushi recipes or a nutritious addition to any grain based dish.  

How to cook it?
Black rice can be cooked in the same way as brown rice. Simply add 1 cup of rice to 2 cups of water or stock over a medium heat. Bring the water or stock to the boil and simmer for 25-30 minutes.

Where to buy it?
This ancient delicacy is becoming more readily available as manufactures, like SunRice, realise the grain’s nutritional and culinary potential amongst health conscious foodies. Black rice can now be found in supermarkets and specialty stores.

For more information and access to a selection of black rice recipes, visit the SunRice website https://www.sunrice.com.au/consumer/products/gourmet-rice/black-rice/. For more information on the nutrition and health benefits of black rice and other grain foods visit the Grains & Legumes Nutrition CouncilTM website www.glnc.org.au.

NEW SCIENTIFIC REVIEW: The Benefits of Breakfast Cereal Consumption

By Professor Peter Williams, Honorary Professorial Fellow at University of Wollongong and Adjunct Professor of Nutrition and Dietetics at the University of Canberra

Breakfast cereal eaters are more likely to have a healthier diet and to weigh less, and are less likely to suffer from certain diseases. That is the key finding of a systematic literature review of more than 230 papers over 30 years, which I undertook on behalf of the Australian Breakfast Cereal Manufacturers Forum and was recently published in the international peer-reviewed journal, Advances in Nutrition.

The findings of the review are significant – not only for the strength of the evidence – but because of the important role breakfast cereals play in delivering the health benefits of grain foods to Australian diets. According to the recent Australian Health Survey, around 43 per cent of Australians ate breakfast cereal, including ready-to-eat cereal (RTEC) and hot porridge, on the day of the survey.

It was clear from the research that regular breakfast cereal eaters have more nutritious diets, which are higher in vitamins and minerals and have a greater likelihood of meeting recommended nutrient intakes. Adults and children who eat breakfast cereal regularly also have higher wholegrain consumption each day.

The benefit of eating breakfast cereal for weight management was one of the strongest findings in the review. Regularly eating breakfast cereal is associated with a lower body mass index and a 12 per cent lower risk of being overweight or obese in both adults and children.

The review also found that high-fibre and wholegrain breakfast cereals help to improve bowel function, prevent constipation, and may lower the risk of diabetes and cardiovascular disease.  Key findings in this area include:

• Breakfast cereals high in soluble fibre (such as oat, barley or psyllium) help lower total and low-density lipoprotein (LDL) cholesterol. 
• Regularly eating wholegrain and high-fibre breakfast cereal is associated with reduced risk of type 2 diabetes (by 24 per cent) and cardiovascular disease (by 20-28 per cent). 
• Breakfast cereal plays an important role in bowel health, with evidence that high-fibre, wheat-based breakfast cereals help prevent constipation and improve bowel function.

Importantly, the review clarified questions about the contribution breakfast cereals make to sodium and total sugars intakes in the overall diet.

According to the research base, breakfast cereal eaters do not have higher sodium intakes than non-breakfast cereal eaters and there is no difference in their overall daily energy intake, total sugars intake or risk of overweight or obesity, whether children consume pre-sweetened breakfast cereals or other breakfast cereals.

The review is the first time the evidence relating to breakfast cereal and its impact on healthy diets, body weight, obesity, diabetes, cardiovascular disease and bowel health has been systematically assessed using the stringent National Health and Medical Research Council (NHMRC) criteria.

As a result of the systematic review, 21 graded summary evidence statements were established and in several instances, the evidence statements are as strong as or even stronger than that for fruit and vegetable consumption.

For more information, including a full summary report and link to the open access journal paper, visit http://www.cereal4brekkie.com.au/new-science/

GLNC notes the findings of this review align with the findings in the recently released Draft SCAN Carbohydrates and Health Report from the UK. This comprehensive review of the scientific evidence on the health effects of carbohydrate foods included a review of the effects of breakfast cereals containing at least 25% bran or 25% whole grain. The review concluded there is an 11% reduced risks of coronary events and 13% reduced risk of Type 2 Diabetes for every half serving of cereal.