Wholegrain foods and legumes

Your daily dose for disease prevention?

When it comes to grain foods, wholegrains are shining stars. Wholegrain foods and legumes are a fundamental part of a balanced diet and scientific studies consistently show that they can play a major role in reducing the risk of many of the chronic diseases that burden our society today. Wholegrains may even be more important than first thought, with new research collected as part of "The Grains & Legumes Health Report - A Review of the Science" finding that wholegrain foods could help prevent asthma and gum disease, and may also improve mood and cognitive function.

The Grains & Legumes Health Report is a review of the latest scientific evidence on the health benefits of grains and legumes, co-authored by Associate Professor Peter Williams, University of Wollongong and Go Grains Health & Nutrition, with the report's foreword written by Chief Research Scientist, CSIRO Food Futures National Research Flagship, Dr David Topping.

Wholegrains contain all the goodness of the grain – however, it’s the fibre-rich outer bran layer and nutrient-rich inner core (germ) that makes them so special. They contain plenty of vitamins (particularly B-group vitamins and vitamin E), minerals (notably iron, zinc, magnesium and phosphorus), fibre and protective substances (like antioxidants and phytonutrients). The most commonly eaten wholegrain foods include wholemeal and mixed grain breads and crispbreads, oats, wholemeal pasta, brown rice and pop corn. Wholegrain foods can contain grains that are whole (visible grains), or milled into finer pieces (wholemeal). Therefore, wholemeal foods are also wholegrain.

Eating the equivalent of 2-3 slices of wholegrain bread a day (or 1½ cups of wholegrain breakfast cereal, brown rice or wholemeal pasta) can reduce the risk of developing cardiovascular disease, type 2 diabetes, certain cancers and obesity by up to 20-30%. Wholegrain foods may even be as powerful as cholesterol lowering medication, with 2-4 serves of wholegrain foods a day lowering the risk of heart disease by as much as 40% - equal to the effect of statin drugs.

Research studies show a diet high in wholegrain foods can help to lower blood pressure. One particular study found that replacing white rice with brown rice, white bread with wholegrain, and low-fibre cereals with barley or whole wheat cereals, significantly reduced blood pressure in overweight patients with high cholesterol in just 5 weeks.

For those at risk, but who have not yet developed type 2 diabetes, wholegrains may be the solution. Research has shown the progression of impaired glucose tolerance to type 2 diabetes can be reduced by almost 60% and insulin resistance improved, by simple lifestyle changes such as frequently eating wholegrain foods.

In addition to the more established benefits of wholegrains in the prevention of chronic disease, there is also emerging science about the benefits of wholegrain consumption for prevention of periodontal disease and asthma, as well as suggestive evidence for improvements in mood and cognitive function. Further research will help confirm these promising findings.

What is it about wholegrains that makes them so impressive? The complete package of fibre, vitamins, minerals, antioxidants and phytonutrients work together – research suggests there is no one single component in wholegrains which accounts for their beneficial effect to health.

There is very little research data available on wholegrain consumption in Australia but we understand adults and children are not eating enough. A recent survey conducted by Go Grains Health & Nutrition found that on average Australians aged 5 – 70+ are eating less than 1½ serves of wholegrain foods a day, falling short of international recommendations that at least half of all grain consumption should be wholegrain. Children should increase the amount of wholegrains in their diets as they grow.

Legumes are an economical, easy to prepare and nutritious food that Australian’s are not eating enough of. Research shows that less than a quarter of Australians eat legumes every day while data from the latest National Children’s Nutrition and Physical Activity Survey in 2007 revealed only 5-7% of Australian children aged 2-16 years are eating legumes each day.

Legumes provide a range of essential nutrients including good quality protein, low glycaemic carbohydrate, vitamins, minerals and dietary fibre. They are generally low in fat and contain no cholesterol. Among the well known legumes are navy beans (baked beans), chickpeas, soybeans, lentils, red kidney beans, cannellini beans, butter beans and split peas.

Epidemiological studies consistently show that eating legumes can help reduce the risk of cardiovascular disease, type 2 diabetes and obesity, as well as improve gut health. One study found that consumption of legumes four or more times per week, was associated with a 22% lower risk of coronary heart disease and 11% lower risk of cardiovascular disease.

A seven year longitudinal study of older people from different dietary cultures (including Japan, Sweden, Greece and Australia), found higher legume intake was the most protective dietary predictor of longevity, with a 7-8% reduction in risk of death for every 20g increase in daily legume intake.

Recent science suggests there may be a stronger role for legumes in helping to protect against prostate, breast and colorectal cancer than previously thought. Two large international cohort studies report; a lower incidence of colorectal adenoma’s in women who consumed four or more servings of legumes a week, and a 33% lower risk of colorectal cancer in women who ate the most legumes, although much of the evidence is limited to soy intake as there are generally low intakes of other legumes in most free-living populations.

There is consistent scientific evidence for the role of wholegrains, and suggestive evidence for the role of legumes, in protecting against cardiovascular disease, type 2 diabetes, certain cancers and obesity. The risk reduction (20-30%) from just three serves of wholegrain foods (equivalent to 3 slices of wholegrain bread) a day could theoretically translate to health expenditure savings of over $1.2 billion a year.

Start by switching to a wholemeal / mixed grain bread or wholegrain breakfast cereal.

To download a copy of The Grains & Legumes Health Report, visit www.gograins.com.au

Awesome oats

Beyond cholesterol lowering

Don't wait for a cold winter's day to reap the health benefits of oats. New evidence suggests there may be more to oats than cholesterol lowering, with recent research revealing special compounds in oats may help protect against heart attached by reducing inflammation and blockages in blood vessels, and initial investigations have found oats may decrease the risk of asthma in young children.

Killing one Australian every 10 mins and affecting two out of three Australian families, cardiovascular disease (CVD) is the leading cause of death in Australia with huge financial impacts on our health care system. Fortunately, many of the risk factors for CVD are preventable including smoking, high blood pressure, lack of physical activity, diabetes, overweight, obesity and high cholesterol.

For the past decade or more, there have been a growing number of scientific studies supporting the role that oats can play lowering cholesterol and helping to protect against cardiovascular disease. A new study has found oats can help not only reduce LDL (bad cholesterol), but also decrease waist circumference in overweight and obese adults as part of a 3 month weight loss program. Just 2 serves (40g each) of a wholegrain oat cereal each day as part of a weight loss program reduced LDL cholesterol by almost 10%, significantly more than lower fibre control foods as part of a weight loss program (5%). The even better news is; these favourable outcomes were noticed as early as 4 weeks into the study. Both groups lost around 2kg over the duration of the weight loss program, but the group eating oats lost significantly more weight from around their waist.

Oats are naturally rich in beta-glucan (a type of soluble fibre), considered to be responsible for the cholesterol lowering benefits of oats. More recently, another powerful component of oats has been linked to good health. Avenanthramides, a type of antioxidant has been found to help reduce the ability of blood cells to stick to artery walls. This effect could help reduce hardening of the arteries (atherosclerosis) which can in time lead to heart attack. One study also suggested these avenanthramides could help explain how oats can reduce the risk of colon cancer.

In addition to heart health, some evidence from initial investigations has shown oats can help reduce the risk of asthma in young children. The study conducted in Finland found early introduction (in the first 6 months) of oats into the diets of babies with an increased risk for type 1 diabetes was associated with a significantly lower risk of persistent asthma by the age of 5 years. These findings need to be confirmed in other populations.

Oats are an economical and versatile wholegrain that can provide the whole family with essential vitamins, minerals, and fibre for good health. Many food manufacturers have realised the health benefits of oats, and you can now enjoy the pleasure of eating oats all year round with new product developments such as oat breakfast biscuits, bread with added oats and many flaked and shaped breakfast cereals made from oats. Aim to eat 4 or more serves of grain-based foods (like oats, breads, breakfast cereals, pasta and rice) everyday - at least half should be wholegrain.

Sources:
1. Maki KC et al. Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduced low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fibre control foods. J Am Diet Assoc. 2010; 110;205-214
2. Andon MB et al. Stae of the Art Reviews: The oatmeal-cholesterol connection: 10 years later. AJLM 2008; 2:51-57
3. Virtanen et al. Early introduction of oats associated with decreased risk of persistent asthma and early introduction of fish with decreased risk of allergic rhinitis. B J Nutr. 2010; 103:266-273