An Exploration of the World’s Blue Zones

Tim Crowe Associate Professor in Nutrition at the School of Exercise and Nutrition Sciences at Deakin University in Melbourne and Australian Blue Zone expert takes us through the science and evidence behind Blue Zones and a plant based diet.

What is a Blue Zone you may ask?

Well sit back, relax, and let us take you on a journey throughout the five regions of the world that experts have identified as Blue Zones, Ikaria  - Greece, Okinawa – Japan, Sardinia – Italy, Nicoya Peninsula – Costa Rica and a seventh day Adventist community in Loma Linda, California.

Blue Zones are, in simple terms, hot spots in the world where people live the longest and healthiest lives. It is common for people in these areas to live to 100 with the number of centenarians almost 5-times higher than in Australia.

So why are people in Blue Zones living so much longer than us? 

We recently invited one of Australia’s leading Blue Zone experts, Associate Professor Tim Crowe, to educate us.

A lot of the work in Blue Zones has been based on observations on the ground, so what does current research say to support the common habits of Blue Zones which are linked to longevity? There are 9 key elements they have in common.

•  Incorporating movement naturally as part of their daily routine – Blue Zone residents move every 10-15 minutes.
• Have a sense of purpose each day. 
• Down shift and maintain a routine that helps keep them relaxed. Stress can lead to chronic inflammation in the body. 
• Stop eating when they are 80% full.
• They eat a more plant based diet and minimal red meat. 
• They enjoy a glass of wine with friends and family.
• They live as part of a community – whether this is faith based or meeting up once a week for a knitting class. 
• Engagement with family is key to a Blue Zone way of life.
• Blue Zone residents enjoy an active social life.

Key Dietary Patterns for Health

One of the key elements of the Blue Zones is eating a plant based diet, and this major review from 2014 looked at the diet and chronic disease links from 304 meta-analyses and systematic reviews published in the last 63 years - the biggest analysis of its kind. The key findings showed that plant-based foods were more protective against the risk of developing chronic disease compared to animal-based foods. Amongst plant foods, grain-based foods seemed to have a small edge over fruits and vegetables.

For animal-based foods, the effects of dairy products on health were considered neutral overall and fish was considered protective. Red and processed meats were linked to a higher disease risk. This research mirrors the type of diets eaten in Blue Zone.

Plant Foods and Health

A recently published review in JAMA Internal Medicine looked at the health of over 131,000 people and how it was related to the amounts of protein they ate from plant and animal based foods. Animal protein was linked to higher mortality from heart disease while plant protein was linked to lower mortality. There was a stronger link between the benefits of plant foods in people with at least one lifestyle risk factor (e.g. smoking, overweight, inactive, heavy drinking). The research team estimated that replacing processed red meat protein with the equivalent amount of plant protein would result in a 34% drop in earlier mortality and 12% if fresh red meat was replaced. Again, the dietary patterns studied in this work parallel with a Blue Zone diet.

Fruits, Vegetables and Happiness

Can eating more vegetables make you happy? In the first research of its kind, the answer seems to be ‘yes’. This study tracked the diet and mental health of a large sample of more than 12,000 randomly selected people in Australia. From the results, it was estimated that someone going from eating no fruits and vegetables to eating eight portions a day could experience an increase in life satisfaction which is equivalent to moving from unemployment to employment. Happiness is a key aspect of Blue Zones.

Diet and telomeres

So how exactly could the diets eaten by people in the Blue Zones lead to a longer life? One idea is that it may be linked to telomeres. Telomeres are the protective cap on the end of chromosomes which are linked to ageing and potentially a longer lifespan. The length of these telomeres shortens with age, leading scientists to begin looking into how much diet can influence telomere length. In the first study of its kind, researchers looked at studies that had previously collected information on both dietary patterns and telomere length of participants. From a pool of 17 studies, two clear themes emerged. Both a Mediterranean style dietary pattern and diets high in fruits and vegetables were linked to longer telomere length. Diets high in significantly refined grains, processed meat and sugar-sweetened beverages point towards a shorter telomere length.

Sitting is the New Smoking

Recent research has looked at the benefit of small amounts of regular physical activity as opposed to a block of exercise each day, finding that standing or moving for several hours over the course of the day is better than just dedicated exercise with long periods of sedentary activity around it. This fits with the Blue Zone finding of people undertaking regular purposeful activity throughout their day, in contrast to our Western lifestyles which typically feature long periods of sedentary activity, especially in white collar occupations.

For Australians wanting to adopt a more ‘Blue Zone’ lifestyle, the first place to start is to embrace the variety of wonderful plant foods available to us and to shut out the voices of those suggesting you should exclude and ban foods from your diet. Enjoy a wide variety of whole grains, legumes, vegetables and fruits and eat according to your tastes and preferences. The typical Australian diet is too high in highly processed discretionary foods so these are the food swaps we need to make to get more of those Blue Zone foods in our diet.

Less than half of Australians meet the minimum recommendations for physical activity, but this doesn’t mean you need to join a gym or running club. Being active throughout your day, be it enjoying your coffee whilst walking with friends rather than sitting in the café, spending more time in the garden, using the car less and giving the dog more exercise will all contribute to great health benefits. 

And finally, social media has its place, but nothing beats human connection as this is inscribed in our DNA - follow your interests and join a local community group, do some volunteering or make meeting up with friends a regular activity.

To watch Tim Crowe’s talk on the science behind Blue Zones, please follow this link.

For a range of delicious whole grain and legume rich recipes take a look at the GLNC recipe section and for more information on the health benefits of grains and legumes visit our website here!

Plant Protein & Health

By Hillary Siah, Accredited Practising Dietitian

Legumes are often an overlooked source of protein if you don’t follow a vegetarian or vegan diet, as most of us associate protein with a juicy steak, chicken breast or eggs. But that may be about to change as people become aware that legumes such as chickpeas, lentils, beans and peas are also a source of protein.

Not only are legumes higher in protein than most other plant-based foods, they are also an economical and environmentally friendly source of protein. If we all got more of our protein from plant-based sources such as beans and lentils it has been suggested that we would not only help improve the sustainability of the agricultural system but we’d also improve our health(1, 2).

The latest science on plant protein

Current research on the specific effect of plant protein on health and chronic disease risk is limited. However, a recently published study, the largest to date, investigated the link between plant protein intake and risk of early death. The study took data from from cohorts of over 131,000 US adults for 32 years and looked at the relationship between consumption of animal and plant proteins and the risk of early death(3). Whilst this is the first large long-term study to look at the influence of plant protein intake on risk of death, the independent effect of specific dietary sources of plant protein was not assessed. However, adults who consumed more plant protein (>6% of total energy) had a higher intake of fruit, vegetables, legumes, whole grains and nuts compared to those with lower intakes (≤3% total energy).

Previous research has promoted the benefits of a predominately plant-based diet for health and longevity(4, 5). Interestingly, while this study did find that higher plant protein intake was protective against risk of early death, this effect was only observed in individuals with at least one ‘unhealthy’ lifestyle risk factor including smoking, heavy alcohol intake, being physically inactive or being overweight or obese. This may seem limited, but the findings suggest that a higher plant protein intake may be beneficial for the 63% of Australian adults who are currently classified as overweight or obese(6).

The good news is that even a small change in plant protein consumption may have a big impact on health. Increasing plant protein intake by as little as 3% per day was found to reduce the risk of death from all causes by 10%, with similar protective effect observed for risk of death from cardiovascular disease. This association was strongest when sources of plant protein such as legumes were swapped with processed meats.

This research adds to a growing body of evidence that highlights the protective effect that foods high in plant protein can have on health(7). A recent meta-analysis showed that higher intakes of plant protein were associated with lower risk of Type 2 Diabetes(8) and in a study that followed over 29,000 post-menopausal women for 15 years, substituting plant protein for animal protein reduced the risk of death from coronary heart disease(9).

Sources of plant protein such as legumes and whole grains are packed with other health promoting nutrients such as fibre(10) and important vitamins and minerals, as well as being low in saturated fat which may in part contribute the protective effect of foods rich in plant protein.

So, what does this mean for us?

Legumes are a source of protein that should be enjoyed by everyone - vegetarians and meat-eaters alike. Legumes are nutritious, affordable and versatile and should form part of a healthy diet for all Australians, whether you’re bulking for summer or looking forward to a healthy retirement.
Based on the evidence of health benefits, GLNC recommends that all Australians enjoy legumes at least 2-3 times per week. This is simpler than you may think and can be as easy as tossing kidney beans into your spaghetti bolognese, adding chickpeas to your curry or starting the day with baked beans on toast. One great way to increase your plant protein intake is to add legumes to meals that contain grains(11)to amp up the nutritional factor even more.  For a whole host of tasty legume and grain based recipes, visit the GLNC website.

References
1. Saunders AV. Busting the myths about vegetarian and vegan diets. Journal of HEIA. 2014;21(1):2-13.
2. Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association. 2009:1266-82.
3. Minyang Song TF, Frank Hu, Walter Willet, Valter Longo, Andrew Chang, Deward Giovannucci. Association of Animal and Plant Protein Intake With All-Cause and Cause-Sepcific Mortality. JAMA Internal Medicine. 2016.
4. Darmadi-Blackberry I, Wahlqvist ML, Kouris-Blazos A, Steen B, Lukito W, Horie Y, et al. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pacific journal of clinical nutrition. 2004;13(2):217-20.
5. Kouris-Blazos A, Belsi R. Health benefits of legumes and pulses with a focus on Australian sweet lupins. Asia Pacific journal of clinical nutrition. 2016;25.
6. ABS. Australian Health Survey: First Results. 2011-12.
7. Medina-RemÓn A, Kirwan R, Lamuela-Raventós RM, Estruch R. Dietary Patterns and the Risk of Obesity, Type 2 Diabetes Mellitus, Cardiovascular Diseases, Asthma, and Mental Health Problems. Critical reviews in food science and nutrition. 2016:00-.
8. XW Shang DS, AM Hodge, DR English et al. Dietary protein intake and risk of Type 2 Diabetes: results from the Melbourne Collaborateive Cohort Studies and a meta-analysis of prospective studies. The American Journal of Clinical Nutrition. 2016;104(3).
9. Kelemen LE KL, Jacobs DR Jr, Cerhan JR. Associations of dietary protein with disease and mortality in a prospective study of postmenopausal women. American Journal of of Epidemiology. 2005;2005(161):3.
10. Kate Marsh JB-M. Vegetarian Diets and Diabetes. American Journal of Lifestyle Medicine. 2011;6(2):135-43.
11. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. The American journal of clinical nutrition. 1994;59(5):1203S-12S.

The Rise & Rise of the Snack Market: A Focus on Legumes

By Alexandra Locke

The Australian snacking market is worth more than $2 billion, with an annual growth rate of 4% and climbing (1). New technology and continuing consumer demand for healthy alternatives is fuelling innovation in the snacking arena. We take a look at the latest trends on snacks featuring legumes, the most innovative products in this space and where the opportunities lie for manufacturers to produce healthier snacks for our changing lifestyles.

Australians now snack four times as much as 10 years ago (2), with this growth being driven by our ever-changing and increasingly busy lifestyles. And it’s the younger generation driving the trend in snacking, where consumers are shying away from traditional mealtimes and instead consuming more small snacks throughout the day.

Consuming food on-the-go is no longer seen as an anomaly, but a necessity with 96% of Australians regularly consuming snack foods (3). Snacking allows us to fuel ourselves in a way that fits in with our modern, fragmented lifestyles and consumers are increasingly demanding healthier, more innovative options. And this is where the unlikely legume fits in.

Although previously an often overlooked food group, the popularity of legumes continues to grow in all food sectors, helped along by their exemplary health benefits. With 40% of Australians citing that one of their top health priorities is to consume more fresh fruit and vegetables and 23% looking to eat healthier snacks (4), it seems only natural that snacking and legumes have combined to take advantage of this niche.

“Snacking is no longer about a specific product category but rather about a set of behaviours – a way of eating and drinking – a kind of occasion. In other words, anything and everything can be a snack – and increasingly is.” 
Food & Drink News

With 2016 being the International Year of the Pulse, it’s fitting that this year has seen an increase in legume based snacks. And there are many benefits associated with eating legumes; they’re an economical source of plant-based protein, inexpensive, a good source of fibre which helps to keep you feeling fuller for longer and they’re great for the environment too as they help to promote soil health.

With this push for new snack products, innovation is increasing on a daily basis - lentils are being puffed, chickpeas are being roasted, salted and served as a snack and lupins are being ground into flour. In fact, the number of new snacks containing legumes launched around the world increased by an astounding 54% between 2014 and 2015 (5)

We’ve taken a look at some of the top products emerging in legume based snacking.

• Partner Foods has developed a range of roasted legumes including roasted and seasoned chickpeas and fava beans, Chic Nuts and Fav-va Nuts, which come in small portion controlled packs, providing a healthy snack at any time of the day.

• Taking the Pea is another example of a company cashing in on the savoury snack trend with their range of crunchy flavoured peas, promoting their high fibre and protein content to young consumers.

• Simple is the new natural and it doesn’t come much more simple than The Good Beans’ roasted, seasoned chickpeas.

• Luke’s Organic range of corn chips includes a red lentil variety - a great way of getting plant-protein into the diets of those who may otherwise overlook the humble legume.

• One of the more innovative products comes from Chaat Co who have produced a savoury yoghurt based snack topped with lentil puffs.

• Many café’s and restaurants are now using chickpea flour to create gluten free snack products and pea protein to up the protein content of their bite-size snacks.

• And there’s an increasing number of manufacturers using legume flours in their snack products, including chickpea and lupin flour – Good Thins snacks are made with chickpea flour.

As the snacking category continues to grow in both definition and financial growth, there are multiple opportunities to be had for manufacturers. Discerning consumers are looking for a number of attributes with their snacking choices…

• Nutrient dense
• Small, individual serving sizes
• Rapid hand-to-mouth format
• Fresh ingredients
• An emphasis on less processed ingredients
• Plant protein based
• Most importantly, consumers want new and different products!

And there are plenty of options for product growth, with companies competing in this growing market by adapting existing lines with new ingredients, such as new varieties of puffed legumes and products made with lentil or lupin flours. As well as new innovation, such as savoury yoghurt with bean puffs or high protein smoothies made with chickpeas.

One thing’s for sure, anything goes and the market is wide open for new products and innovation.

To make your own legume based snacks, visit the GLNC website for a range of delicious recipes.

References
1. IBIS World. AU Snack Food Manufacturing. 2015
2. Australian Food News. Australian's Snacking Ten Times as Much as Ten Years Ago. 2015
3  Australian Food News. Australia's Snacking Habits Revealed. 2014
4. IPSOS, Food Chats. 2016
5. Innova Market Insights. Pulses are Still on Beat. IFT Annual Meeting & Food Expo 2016.

It's Time to Love Your Legumes

By Alexandra Locke

Many people aren't aware that they need at least 2 – 3 serves of legumes per week to get the health benefits these fabulous seeds provide.  We take a look at what legumes are, why we should be eating at least 2 – 3 serves a week, and how can we easily incorporate them into tasty everyday meals.

When it comes to eating for good health, many Australians could be benefiting from a myriad of health benefits, simply by adding more legumes to their diet. Despite this, just 35% of Australians are consuming the recommended amount of legumes (1), 2-3 serves per week, and the number one reason they’re falling short? Two out of three just don’t think of adding legumes to their diet (1). And it’s not just adults who are under-consuming these nutrient powerhouses – only one in every twenty Australian children eats legumes regularly (2, 3). And with 2016 being the International Year of the Pulse, now is the perfect time to benefit from this versatile food group.

But first of all, what is a legume? 

A legume is the seed pod from the Fabaceae or Leguminosae family of plants. There are thousands of different varieties of legumes in many different shapes, sizes and colours. The dried seeds of legumes are referred to as pulses. Well-known varieties include chickpeas, beans - including soy beans, peas, lentils and less well known, although gaining popularity in Australia, are lupins.

Legumes are a truly versatile food and come in all different forms; they can be ground into flour, dried, canned, cooked, frozen and incorporated into both savoury and sweet recipes.

So what’s in it for you?

Although small in size, legumes pack a mighty punch in terms of health benefits, as they are….

• an economical source of quality protein
• mostly low in fat and virtually free of saturated fats, with the exception of soybeans and peanuts
• abundant in fibre, both soluble and insoluble

And they contain a range of phytonutrients, such as isoflavones, which may help to protect health and prevent disease.

Why should I eat legumes at least 2 – 3 times a week? 

The recommendation of eating legumes 2 – 3 times per week is based on the long term health benefits that legumes can provide. Research has shown that regularly eating legumes may reduce the risk of chronic disease, including cardiovascular disease, some cancers and diabetes.

A recent study demonstrated that eating legumes 4 times a week contributed to a 22% decreased risk of coronary heart disease (4). This can be explained by the effect on the markers of heart disease as eating at least a cup of legumes every day can lower blood pressure and reduce LDL cholesterol (5, 6).  Legumes are also beneficial for diabetes prevention and management. Eating at least half a cup of legumes per day for at least 4 weeks has been shown to help manage blood glucose levels. Additionally, people who eat a full cup of legumes each day as part of a low glycemic index diet have been shown to have better long term blood glucose control - lower HbA1c (7).

But not only do they help protect against chronic diseases, legumes can also help you maintain and even lose weight. Research has shown that diets containing 1.5-2 serves of legumes a day may promote weight loss due to their soluble fibre, protein and low GI carbohydrate content which all help to keep you feeling fuller for longer (8, 9).

“Legumes are such a valuable way of adding plant-based protein, fibre and B-vitamins to our diets and there are so many ways to incorporate them into our everyday eating. As many Australians don’t eat legumes at all, GLNC recommends a minimum of 2-3 serves every week as a starting point. For long term health benefits, the evidence indicates we should be eating them every day.” 
Michelle Broom, General Manager of GLNC

Although most legumes are generally similar in terms of their nutritional value, each legume comes with its own profile of specific health benefits. Some of the more popular legumes include…

Chickpeas: contain higher amounts of calcium and magnesium phosphorous than other legumes and are also a source of potassium. They’re a great source of micronutrients too, which are vital for good health, including riboflavin, niacin, thiamin and folate. For a twist on traditional hummus, why not try this deliciously different Beetroot Hummus made with chickpeas and beetroots, to up your legume intake!

Lentils: are a great source of iron, so they’re particularly helpful for those following a vegetarian or vegan diet or if you don’t eat much meat. Lentils also contain prebiotic carbohydrates and resistant starch which are beneficial for good gut health. This Quinoa, Black Lentil & Roasted Barley Salad is a great way to add more lentils to your diet.

Soy: although there's much controversy over the inclusion of soy in a healthy diet, research has shown there is no association between consumption of soy and risk of breast cancer, instead it’s been demonstrated that there is a potential protective association in those who consume large quantities of soy products (10). You can find out more on the health benefits of different varieties of legumes here.

Tip: Rinse tinned legumes thoroughly to decrease salt content by 40%!

So how do you amp up your legume intake to 2-3 serves of legumes per week in order to benefit from the advantages legumes can offer?

One serve of legumes equals half a cup and it’s easy to add a serve to your everyday cooking; simply add half a cup of cooked lentils to a green salad, half a cup of chickpeas to your family curry or half a cup of adzuki beans to your scrambled eggs on toast.

Or make legumes the main event with this Traditional Hummus recipe, Chickpea Falafel, Lentil Rice Paper Rolls. For something a little different, try an Apple & Cinnamon Chickpea Cake or these Lupin Brownies, made with lupin flour and ground almonds.

For more easy tips and tricks on how to enjoy legumes more often, download our factsheet here.

You can also love your legumes with Nutrition Australia’s National Nutrition Week, which runs from 16th-22nd October. National Nutrition Week’s Try For Five challenge aims to get more Australians to increase their vegetable intake, including legumes. And the great news is that half a cup of legumes counts towards your daily veggie target!

However you do it, increasing your intake and variety of legumes is a great step for your good health.

For more delicious recipes featuring legumes, click here.

Follow GLNC on Facebook or Twitter for more recipes and tips to get the most out of your legumes!

References

1. GLNC. 2014 Australian Grains and Legumes Consumption and Attitudinal Report. Unpublished: 2014.

2. CSIRO. Cereal Foods and Legume Consumption by Australian Children: Secondary Analysis of the 2007 National Children's Nutrition and Physical Activity Survey. 2009.

3. Australia. CPHNRFaUoS. 2007 Australian National Children’s Nutrition and Physical Activity Survey: Main findings. Canberra: 2008.

4. Bazzano LA, He J, Ogden LG, Loria C, Vupputuri S, Myers L, 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;161(21):2573-8.

5. Jayalath VH, de Souza RJ, Sievenpiper JL, et al. Effect of Dietary Pulses on Blood Pressure: A Systematic Review and Meta-analysis of Controlled Feeding Trials. American Journal of Hypertension. January 1, 2014 2014;27(1):56-64.

6. Ha V, Sievenpiper JL, de Souza RJ, Jayalath VH, Mirrahimi A, Agarwal A, et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. Canadian Medical Association journal. 2014.

7. Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S 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. Arch Intern Med. 2012;172:1653-60

8. Sievenpiper JL, Kendall CW, Esfahani A, Wong JM, Carleton AJ, Jiang HY, et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009;52(8):1479-95.

9. Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha V, et al. Dietary pulses, satiety and food intake: A systematic review and meta-analysis of acute feeding trials. Obesity. 2014;22(8):1773-80.

10. Morimoto Y, Maskarinec G, Park S-Y, Ettienne R, Matsuno RK, Long C, et al. Dietary isoflavone intake is not statistically significantly associated with breast cancer risk in the Multiethnic Cohort. British Journal of Nutrition. 2014;FirstView:1-8.

Finally, the news we’ve all been waiting to hear – eating pasta and bread does not contribute to weight gain

Recent ground-breaking research has finally dispelled the myth that eating grain foods causes weight gain and furthermore, suggests that grains are much more nutritious than most people think. The research comes from the Grains & Legumes Nutrition Council who conducted an analysis of the most recent National Nutrition Survey, which looked at the diets of over 9,000 adults (1). Results showed that consumption of core grain foods, including both white and wholegrain bread and pasta, was not linked to waist circumference or BMI.

A range of factors that can affect weight status were taken into account in the study, including physical activity levels and whether the study subject was on a diet with the data still showing that people eating six or more serves of core grain foods per day, have similar waistline measurements and BMI’s than those who restrict their grain intake.

Almost one in two Australians limit wheat and other grain foods due to this misperception that foods such as bread and pasta cause weight gain (2), so it’s no surprise that Australians are missing out on the additional health benefits of grain foods. This avoidance has been driven by the recent ‘gluten free’ and ‘free from’ trends, with 21% of people in the Asia-Pacific region stating that a gluten free label influences their purchasing behaviour (3).

In Australia in particular, this has led to a 30% reduction in the consumption of core grain foods over 2 years (2), due to a belief that grain foods, even high fibre grain foods such as whole grain bread and wholemeal pasta, have no place in a healthy diet. And young women are missing out the most, with just 8.5% of 19-50 year old females meeting core grain food recommendations (2).

There are many benefits to be had when consuming a diet rich in core grain foods, particularly whole grain and high fibre choices. Whole grain wheat and bran-based grain foods contain insoluble fibre which promotes regular digestive function alongside fermentable dietary fibre in grains which behave like prebiotics, encouraging the growth of beneficial bacteria in the digestive system. So grains are good for your gut health too!

In addition, those with higher intakes of whole grain and high fibre grain foods are less likely to gain weight over time (4&5), have heart disease (6&7), experience low grade inflammation (8-12), suffer an early death (13) and are more likely to report being in excellent health. By cutting out core grain foods believing it will keep them slim, people may be putting their health at risk. Find out more of the health benefits of whole grains here.

Michelle Broom, General Manager of the Grains & Legumes Nutrition Council, explains, “This new study adds to the evidence that core grain foods are an important  part of a healthy, balanced diet. By meeting the recommended six daily serves, at least half of which should be whole grain, we can enjoy the many benefits of core grain consumption, without any difference in BMI or waist circumference.”

It’s easy to get your recommended six serves a day; with 2 slices of whole grain toast for breakfast, a salad with a cup of quinoa for lunch and half a cup of pasta with a tomato sauce for dinner. For delicious ideas to up your grain intake, including this deliciously different Indian Spiced Millet Pilaf or a Quinoa & Wheat Berry Tabouleh visit the GLNC website.

For more information on the number of grain serves recommended for different age and gender groups download our factsheet.

References

1. Nutrition Research Australia. Secondary Analysis of the 2011-12 National Nutrition and Physical Activity Survey. Submitted for publication. 2015

2. Grains & Legumes Nutrition Council (GLNC). 2014 Australian Grains and Legumes Consumption & Attitudinal Report. Unpublished. 2014

3. The Nielsen Company. We Are What We Eat: Healthy Eating Trends Around the World. http://www.nielsen.com/content/dam/nielsenglobal/

4. Williams PG, Grafenauer SJ, O'Shea JE. Cereal Grains, Legumes, and Weight Management: A Comprehensive Review of the Ccientific Evidence. Nutrition Reviews. 2008;66(4):171-82.

5.  Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. New England Journal of Medicine. 2011;364(25):2392-404.

6. Tang G, Wang D, Long J, Yang F, Si L. Meta-Analysis of the Association Between Whole Grain Intake and Coronary Heart Disease Risk. American Journal of Cardiology. 2015;115(5):625-9.

7. Barclay AW, Petocz P, McMillan-Price J, Flood VM, Prvan T, Mitchell P, et al. Glycemic Index, Glycemic Load, and Chronic Disease Risk—A Meta-Analysis of Observational Studies. The American Journal of Clinical Nutrition. 2008;87(3):627-37.

8. Lefevre M, Jonnalagadda S. Effect of Whole Grains on Markers of Subclinical Inflammation. Nutrition Reviews. 2012;70(7):387-96.

9. Galisteo M, Duarte J, Zarzuelo A. Effects of Dietary Fibers on Disturbances Clustered in the Metabolic Syndrome. Journal of Nutritional Biochemistry.19(2):71-84.

10. King DE, Mainous AG, Egan BM, Woolson RF, Geesey ME. Fiber and C-Reactive Protein in Diabetes, Hypertension, and Obesity. Diabetes Care. 2005;28(6):1487-9.

11.  King DE, Egan BM, Geesey ME. Relation of Dietary Fat and Fiber to Elevation of C-Reactive Protein. American Journal of Cardiology.92(11):1335-9.

12. Ajani UA, Ford ES, Mokdad AH. Dietary Fiber and C-Reactive Protein: Findings from National Health and Nutrition Examination Survey Data. The Journal of Nutrition. 2004;134(5):1181-5 13. 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.

14. Grains & Legumes Nutrition Council (GLNC). GLNC Grains & Legumes Product Audit. Unpublished. 2015-16

Health Star Rating

The Health Star Rating (HSR) system, which rates foods from half-a-star to five stars based on nutritional value, was approved by the Federal and State Ministers in June 2013 and has been implemented since June 2014 on a voluntary basis by the food industry. Interestingly, the system is at odds with the Australian Dietary Guidelines in the exclusion of whole grains from the algorithm.

Currently, the nutritional value of a large number of whole grain foods is not accurately reflected in the HSR system due to the exclusion of whole grain from the algorithm to calculate the number of stars. In consultation with manufacturers, GLNC conducted an assessment of 285 grain-based foods on shelf in 2015 – 2016 which shows that the crude inclusion of whole grain in the HSR system algorithm would affect at least 76 products across a variety of categories. This represents one quarter of all grain foods assessed.

One argument against the inclusion of whole grain in the calculation of HSR ‘V’ points is that fibre may be considered a proxy measure for whole grain. However, the assessment of the number of products affected by the addition of whole grain to the calculation indicates this is not always true. 

GLNC understands that altering the algorithm to include whole grain may be more complex than the crude addition of a point. However, we believe the magnitude of the potential public health benefit warrants consideration of a change to the algorithm.

Only 30% of the grain food intake of Australian adults is whole grain, well short of the 66% recommended by the Australian Dietary Guidelines. By recognizing whole grain in the HSR system, this will encourage people to choose foods higher in whole grain more often which will promote increased whole grain consumption, reducing risk of chronic disease.

Adding whole grain to the HSR algorithm may encourage the development of foods with higher whole grain content. This is a positive change for the food supply. Currently, whole grain is used predominantly in core grain foods such as breakfast cereals and bread, but in a very limited capacity in discretionary foods such as biscuits. Any proposed change to the algorithm would need to assess the potential effect on the HSR of discretionary foods. However, it is unlikely large quantities of whole grain would be added to discretionary foods for reasons of increasing HSR status only as this raises functional issues. Manufacturers have found adding large quantities of the bran and germ content of whole grain wheat can have a detrimental effect on product quality and acceptability. 

As the HSR system evolves, consideration should be given to the significant public health benefit of potentially changing the algorithm to include whole grain.

Diet and the gut microbiota: what do we know?

By Rebecca Evans

Did you know there is a third wheel in everyone’s relationship between themselves and the food they eat? This third wheel is our gut microbiota; the unique ecosystem of microorganisms residing within our intestines. While many may think their relationship with food is exclusive, emerging research is revealing that what we eat may influence our gut microbiota, which could have potential health implications⁽¹⁾. Here we have summarised the latest evidence on the relationship between our gut microbiota, health and what we know about the role of diet in this.

Health and our gut microbiota

Current research on how the gut microbiota affects our health is limited. The research is based largely on observational studies, rather than clinical trials which are considered to be the gold standard for research. Current evidence suggests a healthy gut microbiota is associated with improved immunity, reduced risk of some cancers, lower inflammation, improved bone health, vitamin synthesis, weight management and improved laxation. Comparatively an unhealthy gut microbiota caused by a microbial imbalance, termed dysbiosis, is associated with overall overweight and obesity levels, insulin resistance, leptin (an appetite hormone) resistance, high cholesterol and increased inflammation^(1-4).  While this is an emerging area of research, at this stage, it is apparent our gut microbiota is linked with our health. But what affects our gut microbiota?  

Diet and the gut microbiota

Our gut microbiota is influenced by a number of factors including age, birth mode (vaginal versus caesarean), diet, stress, antibiotic use and genetics. Furthermore, diet also influences the gut microbiota and is a modifiable factor that you can change. While our current understanding on the role of diet is also limited to observational studies, a diet that contains a variety of fibre rich plant foods appears to have a beneficial effect on the gut microbiota⁽⁵⁾.

Dietary fibres, by definition are indigestible or resist digestion, and it is fibre which appears to play a starring role when it comes to promoting beneficial gut microbiota⁽⁵⁾. In particular prebiotics, a specific type of dietary fibre, can promote the growth and/or activity of beneficial bacteria in the gut. This is known as the “prebiotic effect”.

Just like we take in food and produce waste products, our microbiota do as well. Our gut microbiota produce short chain fatty acids i.e. acetate, propionate and butyrate from the prebiotics in our diets. Short chain fatty acids have beneficial effects on our health and are associated with a reduced risk of disease, including cancer^{(3, 6)}. Eating a variety of plant foods within a high fibre diet, including whole grain and high fibre grain foods, legumes, nuts, fruit and vegetables, will ensure a varied intake of prebiotic fibres⁽⁷⁾.

Probiotics

Probiotics are live microorganisms found in supplements and fermented foods^{(2, 5)}. When foods are fermented they are broken down into a simpler form by microorganisms such as yeast and bacteria⁽⁸⁾. Common fermented foods include sauerkraut (cabbage fermented with lactic acid bacteria) and yoghurt (milk fermented with lactic acid bacteria). However, what many people don’t realise is that the indigestible components of food (i.e. prebiotic fibre) actually undergoes fermentation by the gut microbiota which means fermented foods are fermented twice, once outside the body and again in the gut⁽⁸⁾.

It is possible to ferment pre-cooked grains and legumes by adding a starter culture such as whey or yoghurt⁽⁹⁾. This is usually preceded by soaking the legumes or grains in warm water in a warm place for 12 to 24 hours. Some common fermented grains and legumes include sourdough bread, miso and tempeh, which can be bought in many shops.

How to optimise your relationship with your gut microbiota

Our gut microbiota is as unique and individual as our finger prints. It’s time we recognised the third wheel between our health and diet. For many, the good news it is that it is never too late to work on the relationship with your gut microbiota. Research suggests that our gut microbiota composition can be altered through short term dietary intervention, as well as long term habitual dietary change^{(3, 10)}.

Early research suggests an optimal diet to promote beneficial gut microbiota is high in dietary fibre (prebiotics) from plant sources. This could be achieved by increasing your intake of vegetables, fruit, legumes and nuts, as well as whole grain and high fibre grain foods⁽⁶⁾. This is consistent with Australian Dietary Guidelines and GLNC’s recommendation for all Australians to enjoy grain foods 3-4 times a day, choosing at least half as whole grain or high fibre and to enjoy legumes at least 2-3 times a week.

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

References

1.Flint HJ, Scott KP, Louis P, Duncan SH. The role of the gut microbiota in nutrition and health. Nat Rev Gastroenterol Hepatol. 2012;9(10):577-89.

2.Graf D, Di Cagno R, Fak F, Flint HJ, Nyman M, Saarela M, et al. Contribution of diet to the composition of the human gut microbiota. Microb Ecol Health Dis. 2015;26:26164.

3.Scott KP, Gratz SW, Sheridan PO, Flint HJ, Duncan SH. The influence of diet on the gut microbiota. Pharmacol Res. 2013;69(1):52-60.

4.Guarner F. The Gut Microbiome: What Do We Know? Clinical Liver Disease. 2015;5(4):86-90.

5.Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-35.

6.Bi Y, Qin N, Yang R. Human microbiota: a neglected "organ" in precision medicine. Infectious Diseases and Translational Medicine. 2015;1(2).

7.Halmos EP, Christophersen CT, Bird AR, Shepherd SJ, Gibson PR, Muir JG. Diets that differ in their FODMAP content alter the colonic luminal microenvironment. Gut. 2015;64(1):93-100.

8.Achi OK, Ukwuru M. Cereal-Based Fermented Foods of Africa as Functional Foods. International Journal of Microbiology and Application. 2015;2(4):71-83.

9.Pinkfarm. Traditional Preparation Methods of: grains, nuts, seeds and legumes n.d. [cited 2016 18th January]. Available from: http://www.pinkfarm.com.au/real-traditions/properly-prepared-grains-nuts-seeds/.

10.David LA, Maurice CF, Carmody RN, Gootenberg DB, Button JE, Wolfe BE, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. 2014;505(7484):559-63.