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.

The beauty of brown rice

Recent findings suggest it may reduce diabetes risk

Brown rice may be something you have never tried or wouldn’t typically buy; it may also receive a few crinkled noses from the kids. But that tiny brown grain of rice might do more for you and your family’s health than you imagine. Wholegrain brown rice has been a standout in the crowd lately, with two recent scientific studies finding a special compound in brown rice may help guard against high blood pressure, cardiovascular disease and type 2 diabetes.

Retaining the bran and germ, brown rice contains more nutrients and fibre than white, however both brown and white varieties of rice both contain essential vitamins and minerals, including B-group vitamins such as thiamine and niacin, zinc and phosphorus. Brown rice is a wholegrain food, as are mixed-grain breads, wholegrain breakfast cereals, rolled oats, wholemeal pasta, corn and popcorn.

One cup of brown rice contains around 2.4g of dietary fibre, which equates to around 10% of an adults daily fibre needs and around 80g of wholegrains, which is close to double the suggested daily wholegrain intake. In the absence of an official government recommendation for wholegrains intake, Go Grains Health & Nutrition has reviewed the research and suggests all Australian adults aim for 48g of wholegrains per day.

An excellent source of energy, rice is full of energy-giving carbohydrates - used by the body for brain performance, physical activity and everyday bodily functions including growth and repair. Rice is low in fat, cholesterol free (as are all plant foods) and virtually salt free with less than 5mg of sodium per 100g is therefore great for those who need to watch their salt intake.

A new study has just been published that analysed diet, lifestyle and disease data collected from 39,765 men and 157,463 women from 3 large cohort studies; the Health Professionals Follow-up Study and the Nurses Health Study I and II. The researchers found people who ate high amounts of white rice also enjoyed plenty of fruits and vegetables, but not many wholegrains, cereal fibre and (bad) trans fats. Those people who enjoyed brown rice were more likely to be health conscious; more physically active, leaner and less likely to smoke or have a family history of diabetes and had higher intake of fruits, vegetables and wholegrains and lower intakes of red meat and trans fats. After adjustments were made, more than two servings of brown rice a week was associated with a lower risk of type 2 diabetes. Due to low intakes of brown rice amongst the study participants it remains unclear whether higher intakes of brown rice are associated with further disease reductions. Nonetheless the researchers found simply switching white rice for brown rice was associated with a significantly lower risk of developing diabetes. The researchers also looked at wholegrain consumption overall and found stronger associations when analysing wholegrains as a group, rather than brown rice on its own.

Brown rice can be cooked the same way as white rice in the pot, in the microwave or a rice cooker usually for just a little bit longer. You can now even buy microwave pouches – great for the lunch box, workplace or a quick meal for one or two. Next time you are having rice for dinner, why not give brown rice a go. You may find you actually like the tastier, slightly more nutty version, especially now you know how much better it is for you. If you need help acquiring the taste, mix half white with half brown rice, cooking separately of course.

Sources
Qi et al, White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women, Arch Intern Med. 2010;170(11):961-969