Do it like the Danes this Whole Grain Week!

In Australia, Nordic nations are best known for their chilly climate, flat-pack furniture, and addictive TV crime shows, but why not their whole grain habits? This Whole Grain Week, we’re encouraging you to eat like the Danish – who enjoy more than three times the amount of whole grain than most Aussies!

Whole Grain Week (18-24 June) is all about spreading the word on how important whole grain foods are in our diet, and inspiring Australians to make simple swaps for big health benefits.

Whole grain foods like brown rice, pasta, oats, and wholemeal bread are packed with nutrition, and there’s good evidence that people who eat them regularly are less likely to develop heart disease, type 2 diabetes, even bowel cancer.

But unfortunately few Australians eat enough; 59% of us choose refined grains, eating an average of just 21g whole grain per day – less than half the recommended 48g Daily Target Intake.

The ‘New Nordic Diet,’ is one of the latest diets where whole grain foods feature heavily - think rye bread, oats, and barley, so it will come as no surprise that Danes devour an average of 63 grams of whole grain each day – trebling the Aussie effort!

Most of us know whole grain foods are full of fibre, but Accredited Practising Dietitians Alex Parker and Anna Debenham from The Biting Truth say there’s actually much more to it. “Whole grains are little nutrition powerhouses, delivering more than 26 nutrients, like vitamins, minerals, fibre, even antioxidants.”

So why don’t we eat more whole grain? For many Australians, it comes down to the extra time it may take to cook whole grains, as well as simply being in the habit of choosing refined grains like white bread, rice, and pasta. So how can you enjoy the health benefits of eating more, without compromising on taste or time? Themis Chryssidis and Callum Hann, from Sprout Cooking School say a bit of prior planning is key:

“Many whole grain varieties actually only take an average of just 4 minutes longer to cook than white varieties. But you can cut cooking time further by soaking grains like freekeh or brown rice overnight, or for a few hours in advance. You could also cook a big batch of whole grains on a free afternoon and freeze individual portions in snap-lock bags or containers – ready to throw in your lunch bag or defrost for dinner!” says Themis, an Accredited Practising Dietitian.

The duo also suggest checking out the expanding grains section in the supermarket, which is bursting with convenient microwaveable products and interesting new varieties – think quinoa/rice mixes, wild rice and every colour rice you can imagine - red, black, purple, barley, teff, amaranth, buckwheat and many more.

So why not try a few simple swaps this Whole Grain Week to boost your health, without compromising on taste or time. Check out our handy ready reckoner to see how you can reach your 48g every day!

The Biting Truth’s top three whole grain nutrition benefits!

1. Eating whole grains protects our health in the long-term, against things like cardiovascular disease, type 2 diabetes, and bowel cancer. 

2. Choosing whole grain foods may help with weight maintenance: people who eat whole grains regularly are likely to have a healthy weight and waist circumference.

3. They’re great for our gut: the fibre in whole grains ‘feeds’ our good gut bacteria, which may improve our health in other ways – controlling our appetite, reducing inflammation, and boosting immunity. 

Try these delicious recipes to help you hit your whole grain target!

- These delicious Baked Oats are a breakfast the whole family will love.
- Enjoy a classic for lunch with an Egg & Lettuce Sandwich on wholemeal bread.
- Make a batch of these Corn & Zucchini Muffins to tide you over for morning or afternoon tea!
- For dinner, this Freekeh, Lentil & Bean Salad makes a great stand-alone or side dish with fish.

For more information on Whole Grain Week or to find out how you can help spread the whole grain message, visit our website here.

Grains are back: new research shows fewer Australians are avoiding grains!

After years of going against the grain, promising new research from the Grains and Legumes Nutrition Council (GLNC) has found fewer Australians are limiting grain foods, and more of us are enjoying legumes.

The triennial Consumption Study found 47 per cent of Australians limit grains, significantly less than the 60 per cent recorded in 2014 (1). While the persistence of Paleo, low carb, and gluten free diets are likely still pushing the trend of grain-avoidance, these results suggest the wide-spread fear of grains is slowing – and that’s great news for Aussies’ health.

The evidence for grains and health is strong, and continues to develop. Grains like wheat, oats, rice, barley, and rye are nutrition powerhouses, boasting more than 26 nutrients and phytonutrients that help to protect us against chronic disease and arm us with good health. In fact, an in-depth review of more than 300 studies found whole grains and high fibre foods to be the most protective against diet related diseases of all food groups – even more so than fruit and vegetables (2)!

And the evidence around legumes (think chickpeas, lentils, kidney beans) is equally exciting, with every additional 20g eaten daily (around a tablespoon) reducing risk of early death by 7-8 per cent (3).

Overall, we’re not a country of big legume-eaters, but it’s encouraging to see a greater proportion of Australians are including them in 2017 - 28 per cent, up from 24 per cent in 2014 which continues the upward trend of consumption. This was likely fuelled by the United Nations naming 2016 the International Year of Pulses, which saw celebrity chefs showcase legumes’ versatility and simplicity to prepare, through a whole range of different recipes.

The study also picked up on some interesting trends around the grain and legume foods Australians are eating. The percentage of people eating porridge, for example, has doubled between 2014-2017, while fewer people are choosing wheat breakfast biscuits. The way we eat is evolving too, with snacking on the rise.  Bars for example, were previously eaten as part of a meal at lunch or breakfast, but this year’s results showed they are more commonly eaten as a morning or afternoon snack. We’re also eating more alternative breads like flat breads and wraps.

The GLNC 2017 Consumption Study revealed a number of
encouraging trends in the grains and legumes categories

So how can you reap the wonderful benefits grains and legumes offer? It’s as simple as adding half a cup of legumes, or an extra serve of whole grain foods to your day! Try subbing half the mince in your Bolognese with lentils, or adding a handful of oats to your morning smoothie.

Check out the infographic below to find out what a serve of grains really means, and for more foodie inspiration, check out the recipe section of our website.

References

1. GLNC. Australian Consumption & Attitudes Study. 2017.
2. Fardet A, Boirie Y. Associations between food and beverage groups and major diet-related chronic diseases: an exhaustive review of pooled/meta-analyses and systematic reviews. Nutrition reviews. 2014;72(12):741-62.

3. 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.

Plant Foods Offer An Unexpected Protein Hit

Grain foods, including bread, can contribute a surprising amount of plant-based protein to our daily requirements.

While young Aussies are forking out on pricey supplements in a bid to build muscle and cut weight, new evidence has revealed an unexpected source of protein: the humble loaf of bread.

The new findings, from the Grains & Legumes Nutrition Council’s (GLNC) annual food category audit, revealed that close to one in every five loaves of wholemeal/whole grain bread assessed was considered a ‘good source’ of protein¹, boasting at least 10g per serve – the same amount found in a glass of milk or two boiled eggs.

Even white bread, often shunned as nutritionally inferior, came out on top with protein content; almost three quarters (73 per cent) of white sliced loaves were a ‘source’ of protein, with at least 5g per serve.

Felicity Curtain, Accredited Practising Dietitian and Nutrition Manager for GLNC, said this brings perspective to our nation’s protein fixation.

‘Australians are protein-obsessed, with at least 10 per cent of adults over 15 using sports supplements², but most of us can easily reach our daily needs through a range of whole foods, including bread!’

Curtain said grain foods like wheat, rye, barley and oats are naturally rich in plant-based protein, on top of other nutrients like vitamins, minerals, dietary fibre and phytochemicals.

‘When combined with other good quality protein foods like meat, eggs, dairy foods or legumes, grains will get you well on your way to meeting your protein needs.’

While individual needs vary based on age, gender, body size and activity level, protein requirements range from between 0.75-1g of protein per kilogram of body weight; around 50g per day for a 65 kilogram woman.

So forget protein shakes, try these post-exercise alternatives that offer at least 15g protein per serve:

· Two slices of whole grain toast with nut butter and sliced banana
· A bowl of whole grain cereal with Greek yoghurt and berries
· A delicious smoothie made with milk, yoghurt, fruit and rolled oats
· A whole grain roll filled with lean ham, cheese and salad
· Whole grain crackers with cheese and hummus

Visit the GLNC Website for recipes, factsheets and up-to-date information on the latest evidence around grains and legumes.

References

1. GLNC. 2017 Bread Audit. Unpublished.
2. https://www.foodstandards.gov.au/publications/Documents/Sports%20Foods%20Quant%20Report.pdf  

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

Bread to boost brain performance

Bakers required to use iodised salt in bread

In last month's E-News we wrote about the new mandatory addition of folic acid to wheat flour for bread-making, introduced to help reduce the incidence of neural tube defects in babies. This month we can report that bread has also become a source of iodine - 3-4 slices (100g) of bread now provides around 46ug of iodine. A seemingly micro amount, this is actually almost one third of the daily requirement of iodine for Australian adults and over one third of the recommended amount for children. This is a step in the right direction to help combat the world's most preventable cause of mental retardation - iodine deficiency.

Mandatory fortification of all commercial breads (except organic bread) with iodised salt came into force on 9th October 2009. No additional salt is being added to bread, bakers will simply use iodised salt instead of standard salt hoping to reduce a re-emergence of iodine deficiency amongst many Australians. We only need about 1 teaspoon in a lifetime, however iodine is an essential trace mineral needed for regulation of normal growth and metabolism and is crucial at certain stages of foetal development during pregnancy and early childhood. The body can only store a small amount and regular top ups are needed from a variety of foods in a healthy balanced diet. Iodine is naturally found in foods such as oysters, fish, tuna, sushi (seaweed), dairy products and eggs.

A recent study published by Gordon et al in the American Journal of Clinical Nutrition, found that iodine supplementation can improve cognition in even mildly deficient children. This is good news considering the National Iodine Nutrition Study conducted in 2003-04 found that mainland Australian children on average are borderline iodine deficient, with NSW and Victorian children being mildly iodine deficient. Although the amount supplemented in this study was three times greater than the amount now found in 100g of bread (fortified with iodised salt), Food Standard Australia New Zealand (FSANZ) expects mandatory iodine fortification to reduce inadequate iodine intakes from 43% to less than 5% in the Australian population.

Useful references:

http://www.foodstandards.gov.au/newsroom/mediareleases/mediareleases2009/8october2009essentia4477.cfm

Creswell et al. Are Australian children iodine deficient? Results of the Australian National Iodine Nutrition Study. MJA 2006;184:165-169.

Gordon et al. Iodine supplementation improves cognition in mildly iodine-deficient children. AJCN 2009;90(5):1264-1271.

Folic acid now mandatory in bread

Neural tube defects in babies set to fall

There is now another reason for Australian's to enjoy the goodness of bread! To reduce the incidence of neural tube defects in up to 50 babies a year, as of the 13th September 2009, folic acid fortification of wheat flour for bread making is now mandatory in Australia.

Folate, occurring naturally in green leafy vegetables, is a B-group vitamin essential for growth and development of cells and a healthy nervous system. Especially important during times of rapid growth, it is recommended women planning to or who may become pregnant should consume an additional 400 micrograms of folic acid daily to help reduce the risk of neural tube defects in the newborn baby such as Spina Bifida.

Public health education initiatives have failed to help women of child-bearing age reach folic acid targets. So, now Australian flour millers are required to add between 2-3mg/kg of folic acid per kilogram of flour, which equates to around 120 micrograms of folic acid per 100g of bread (2-3 slices), which can help provide the additional protection against neural tube defects. To reach higher targets associated with pregnancy, women are still encouraged to consume a daily folic acid supplement at least 1 month before and 3 months after conception, as well as 'eating their daily bread'.

Folic acid fortification of wheat flour for bread making will include all plain, fancy and sweet breads and rolls, bagels, foccacia, English muffins, flat breads (containing yeast) and flour mixes for home bread-making. Other products that might be made with bread-making flour include crumpets, scones, pancakes, pikelets, crepes, yeast donuts, pizza bases and crumbed products. Packaged flour sold for domestic use, organic bread, or bread made from grains other than wheat are not required to contain folic acid, however, manufacturers may add folic acid if they wish.

Mandatory folic acid fortification has been used safely in the United States and Canada for over 10 years and Food Standards Australia New Zealand (FSANZ) will be monitoring the effectiveness of the increased levels of folic acid in the food supply.

Keep an eye out for another great reason to eat bread in October, when the use of iodised salt for bread-making will become mandatory.

Already one of the leading sources of fibre in the diets of Australians, low in fat, a source of protein, thiamin, niacin and now folic acid, there are plenty of reasons to enjoy the goodness of bread!

Source:
http://www.foodstandards.gov.au/newsroom/factsheets/factsheets2009/mandatoryfolicacidfo4442.cfm