Is plant-based meat all it’s cracked up to be?

Plant-based meats are booming on supermarket shelves, with our latest Australian-first study showing that the category has grown a massive five-fold in number - up 429% - since just 2015. There are now a staggering 137 products on the shelf, ranging from ‘bleeding’ burgers, to nut roasts and plant-based tuna.

This research was published in October in the International journal Nutrients* and was presented at the Nutrition Society of Australia conference in Newcastle in early December. Data was collected from the four major Australian supermarkets, comparing plant-based meats to their animal-based equivalents.

Read the full paper here.

Researchers found that plant-based meats were generally lower in kilojoules, fats and protein and higher in carbohydrates and dietary fibre in comparison to their traditional animal-based meats. 

One third of the products captured were made with protein-rich legumes such as beans and lentils, while 20% of plant-based burgers contained whole grains like brown rice and quinoa. GLNC Nutrition Manager Felicity Curtain points to these findings as opportunities to bridge gaps in the Australian diet.

“We know convenience is a major barrier to eating both whole grains and legumes, so if you’re looking at plant-based meats, choosing one made with these ingredients may be an easy step to getting more of these short-fall foods into your diet.”

 

But there is room for improvement in the category, with plant-based mince six times higher in sodium than its traditional counterpart, and less than a quarter of products fortified with nutrients like Vitamin B12, Iron, and Zinc, which are naturally contained in many animal-based meats.

Based on these findings, GLNC are calling for more guidance in the development of plant-based meats, alongside input from nutrition professionals to ensure consumers can make healthy choices at the supermarket shelf.

The plant-protein trend is predicted to continue well into 2020 and beyond; the impacts of which may be a ‘win-win’ for our health and the environment.

“Plant-based foods like beans, legumes, tofu, nuts and seeds, and whole grains are packed with nutrition, and have a smaller environmental impact compared to animal products,” said Ms Curtain.

Although some of the plant-based meats contain valuable nutrients from the whole grain and legume ingredients and offer a convenient option, it's also beneficial to choose protein-rich whole foods on occasion too. Enjoying half a cup, or 100g, of beans, peas or lentils provides a valuable protein boost. 

Alternatively, making your own plant-based burgers with a variety of whole grains and legumes is an excellent choice. Take a look at just how easy it is by trying our delicious Black Bean Burgers  or McKenzies Supergrain Burgers for dinner tonight!

Read the full paper here.

Reference

*Curtain, F.; Grafenauer, S. Plant-Based Meat Substitutes in the Flexitarian Age: An Audit of Products on Supermarket Shelves. Nutrients 2019, 11, 2603. https://doi.org/10.3390/nu11112603

The top four food trends for 2019...

With 2019 well underway, we've taken a look at some of the biggest trends affecting grains and legumes this year...

1. Digestive Wellness

Digestive wellness is once again the number one trend for the coming year and with good reason. Emerging research, media attention and consumer demand is driving this trend, with prebiotics and fibre leading the way for innovation.

Pushing the fibre trend, resistant starch (RS) - a specific type of fibre - looks set to hit the mainstream in the very near future - only recently promoted on pack and in general media, RS looks set to redefine the future of fibre, appealing to younger consumers and Millennials.

FODMAPs are making their mark too, with this trend now being forecast as the next gluten free - new to FODMAPs? Find out more in our latest hot topic here.

2. Plant-Based 

Another consistent trend and one that’s unlikely to be going anywhere soon, plant-based presents opportunities for everyone in the food industry.

Snacking in particular is a key sub-driver for the plant-based trend (previously a top 5 trend in its own right) with most consumers not only wanting to snack more frequently, but wanting to snack better and include more veggies. Convenience plays a big part here, specifically for young consumers.

Advances in technology are also helping drive this trend, with many fruits, vegetables and legumes now being used in previously unthinkable formats - the proliferation of ‘healthier’ alternatives to chips is a key example, with chickpeas, lentils and peas increasingly being used in place of potatoes.

3. Good Carbs, Bad Carbs

With the ketogenic diet currently a media focus and a recent survey revealing that 25% of Australians are avoiding carbs(1), the low-carb diet is still very much on our radar.

In recent years though, the message has been one of balance rather than exclusion, with ‘quality’ carbohydrates being shown as an essential part of a healthy diet. This has led to the evolution of the idea of ‘good’ and ‘bad’ carbs, the former generally including whole grains, vegetables and fruits and the latter consisting of refined carbohydrates like biscuits, doughnuts and other 'non-whole grain' grain foods.

While there is undoubtedly a way to go on general perception of carbohydrates, for now both the public and the media are moving in the right direction with a focus on ‘quality’ carbs.  

Find out more on the merits of carbs in a balanced diet here and how carbs can assist with sports performance here. Plus our hot topic on the Ketogenic Diet delves into the pros and cons of this controversial diet - read more here.

4. Authenticity and Provenance

The trend for product provenance has been growing at a steady rate for the last few years, and is now just beginning to take off as many mainstream consumers buy into the trend.

Several factors have helped push this trend, perhaps one of the most important being a move back towards a more traditional style of eating for younger consumers. Generation X and Millennials particularly seek a point of difference in their food.

Industry has also taken a big step in promoting these products with the realisation that products with a story offer more to many consumers and help to foster connections between people and industry. The popularity of sourdough bread is a prime example of the provenance trend making an everyday product exceptional.

To find out more about other current trends like Snacking and the New Nordic Diet, simply search our blog!

References

1. New Nutrition Business. 2018. 10 Key Trends in Food, Nutrition and Health 2019.

Got mylk? Our new audit shines light on the growing plant-based milk category

The trend for plant-based foods is bigger than ever, with vegan, vegetarian and flexitarian diets all gaining popularity alongside the increasing importance of a sustainable food future. One category that’s seeing record growth is plant-based milk - with the global plant-based milk market expected to surpass $16bn later this year. Traditionally occupying the top spot in non-dairy milks, soy is now facing increasing competition from a number of other nut, grain and legume milks. So what’s new in the Australian milk category? 

Our new audit has revealed category growth of a staggering 58% in number of products in the last two years, but Australians buying plant-based ‘mylks’ should be aware that not all products are nutritionally equal.

We captured 112 products on shelf in the four major supermarkets, including nut milks, grain milks (oat, rice), legume milks (soy, pea), coconut milks and mixes, whilst also reviewing all on-pack nutrition information.

Since our last plant-based milk audit in 2016, the number of coconut milk products has more than doubled with 220% growth, nut milks have increased by 90% and even the well-established legume milk category has grown by 36%. But compared to dairy milk, the Grains & Legumes Nutrition Council’s Nutrition Manager Felicity Curtain said some plant-based milks don’t stack up nutritionally, with many falling short on valuable calcium and protein.

“30% of products did not mention calcium on-pack, suggesting they weren’t fortified with the important mineral. While those that were fortified had consistent amounts, it highlights the importance of checking labels to be confident in the choice you’re making.”

According to Accredited Practising Dietitian Joel Feren, achieving equivalence in terms of calcium content should be a focus for industry.

“Encouraging dairy alternatives to include calcium makes sense to consumers, who expect it to be in a product that is replacing calcium-rich cow’s milk”.

When it came to protein, legume milks like soy were the only plant-based milk that were consistently comparable to dairy milk, with around 3g protein per 100ml – up to three times more than that found in nut, grain and coconut milks.

Few Australians fall short on protein however, so it’s possible to enjoy a variety of plant-based milks as part of a healthy, balanced diet.

“Having so many options is great for those avoiding dairy milks but knowing what to look for is key to making a healthy choice and for plant-based milks, that’s generally calcium and protein.”

With so much choice in plant-based milks, it can be difficult knowing what to look for if you need to avoid dairy. So check out our tips for choosing the best plant-based milk for you…

• If you need to replace dairy milk, then look out for products fortified with calcium and protein on pack.  
• Aim for at least 200mg of calcium per serve and at least 5g of protein per serve.
• Choose mostly non-flavoured milk alternatives to reduce intake of free sugars from beverages. 

We run rolling audits of a range of grain and legume foods on shelf in the four major Australian supermarkets (Coles, Woolworths, IGA, ALDI), revisiting major categories biennially - for more details visit our website here. Stay tuned for the results of our next audit on Breakfast Cereals!

What’s all the hype about seitan?

With flexitarian and vegan diets booming in 2018, there’s no shortage of plant-based proteins on offer, but have you heard of seitan? Read on to discover more about this devilish-sounding plant-based alternative, and decide whether you should give it a go…

Seitain: what actually is it?

Seitan (pronounced ‘say-tan’), is a product made of the protein found in breads and cereals, called gluten. It’s produced by washing a wheat flour dough with water until the starch is removed, leaving only the elastic, meaty-textured gluten, which has led to other names like wheat meat, wheat protein or wheat gluten. Although it’s been gaining more attention recently, seitan has actually been around for centuries, dating back as early as the 6^th Century in Asian countries like China. It’s been adopted as a plant-based form of protein for people who follow meat-free diets, and is similar to tofu and tempeh – although these soy-based proteins lack the meat-like texture that seitan has.

Per 100g serving	Firm Tofu	Tempeh	Seitan
Kilojoule (kJ)	270	850	441
Protein (G)	9	20	21
FAt (g)	4	7	1
Carbohydrate (g)	2	14	4
Fibre (g)		11	1
Sodium (mg)	24	9	450

Jenny Sugar (2011), Meat Alternatives Explained: Tofu, Tempeh, and Seitan. Popsugar.com

What are the pros?

·        High in protein, low in kilojoules

·        Plant-based source of protein which can mimic the taste of meat

·        Soy-free meat substitute for those with soy allergies

What are the cons?

·        Not suitable for those with gluten-sensitivities or coeliac disease

·        Doesn’t absorb much flavour

·        High amounts of sodium (salt) in the packaged product

·        Seitan is hard to source unlike other vegetarian protein alternatives meaning you may have to venture to a specialty vegetarian “butcher”

Where does it fit in the Australian Dietary Guidelines?

Seitan is protein-rich, so falls into the ‘meat and alternatives’ group of the Australian Dietary Guidelines. The guidelines suggest including between 1 – 3 serves of this food group per day, where 1 serve is equal to 2 large eggs, 1 cup cooked or canned legumes/beans, palm sized lean beef, one small can of fish or about 1/3 cup of seitan.

But if it’s a plant-based meat alternative you’re after, seitan just doesn’t stack up when compared with grains and legumes. They may not be the first foods that comes to mind for protein, but GLNC’s 2017 bread audit found 1 in 5 wholemeal sliced breads were a ‘good source’ of protein (at least 10g per serve), and legumes are known for being one of the most cost-effective protein choices available. And while seitan packs a punch when it comes to protein, it lacks other goodies like vitamins and minerals, fibre, and phytonutrients that are found naturally in grains and legumes. On top of that, legumes double as a serve of vegetables, so it’s a win-win!

Back to Seitan… What’s the bottom line?

If you have a committed meat eater in your family, seitan may be the way to convince them to eat more plant-based foods with a taste, texture and appearance similar to animal based protein. But nutritionally boasting little other than protein, seitan falls behind other meat-free choices, so choosing options like tofu, tempeh, legumes and whole grains may be a better bet to boost your health. After some recipe inspiration? Take a look at our recipe page, featuring plenty of grain and legume options!

Terri Maister is a student Dietitian and began her final year of study at GLNC on a placement program in January 2018. She has experience in multiple areas of Dietetics including clinical paediatrics, food service management and community public health. Terri is determined to explore the diverse role of a Dietitian and help make important changes in the population and is due to graduate with a Bachelor of Nutrition and Dietetics (Honours) in November 2018.

Connect with Terri through:

Instagram: @Terri Maister

Twitter: @TerriMaister

LinkedIn: Terri Maister

References:

1. NHMRC. Australian Dietary Guidelines. 2013.

2. Go Grains Health & Nutrition. The Grains and Legumes Health Report. Go Grains Health & Nutrition Ltd. 2010.

3. NHMRC. Eat for Health Serve Sizes. 2015

4. Dr Axe – Food is Medicine. Is Seitan Healthy? The Pro’s, Cons + Alternatives. 2017

5. Pop Sugar. Meat Alternatives Explained: Tofu, Tempeh, and Seitan. Jenny Sugar. 2011.

The Power of a Plant-Based Diet for a Healthy Gut

by Anna Debenham & Alex Parker, The Biting Truth

Tired of diets promising health wonders and miracle cures that fail to eventuate? It’s time to say goodbye to the era of ‘low-everything’ diets and make room for the plant-based lifestyle!

There is growing evidence of the powers of plant-based diets (i.e. high in fibre, vitamins and minerals) on the health of your gut and your whole body, as well as reducing our risk of developing Type 2 Diabetes and Cardiovascular Disease by 20-25% ^1-6. Following a diet that looks after your gut is imperative. After all, it’s where your food enters your body! Your gut helps you absorb nutrients, keep your immune system strong and prevent certain cancers. As well as your gut health, dietary fibre has profound impacts on your mood, fatigue, stress, mental health, weight and skin.

6 out of 10 Aussies are not eating enough fibre, so most of us could benefit from adding a little more to our diet! If you are worried that this might mean giving up meat, poultry, fish and dairy foods, then rest assured you don’t have to become vegetarian or vegan to reap the benefits of a plant-based diet!

Sounds like a winner? Let’s introduce you to this golden way of eating:

What is a plant-based diet?

A plant-based diet is one that focuses on including a variety of foods that are loaded with fibre - think fruits, vegetables, legumes, whole grains, nuts and seeds. Getting enough fibre is important, but eating a combination of different types of fibre is just as essential for good digestive health.

• Soluble fibre: helps lower cholesterol and slow digestion. Eat more legumes, oats, barley, nuts, fruits and veggies. 
• Insoluble fibre: promotes regular bowel movements. Eat more whole grains, nuts, seeds, fruits and veggies.
• Resistant starch: act as food for our healthy gut bacteria (potentially the most important type). Eat more legumes (lentils, beans), whole grains, potatoes and firm bananas.

Good Sources of Dietary Fibre

Legumes (chickpeas, red kidney beans, four bean mix, lentils):

Legumes contain a type of fibre called ‘prebiotic fibre’, which feed our good gut bacteria and produce short chain fatty acids. Prebiotic fibre nourishes your intestinal cells and helps to push along the all-important fibre through your gut. Legumes may cause you to feel gassy, or bloated, but this is completely normal (did you know men fart on average 12 times a day and women 7 times). Start introducing legumes in small portions and gradually increase over the next few weeks (and remember to drink plenty of water to help push things along!). This way, you let your gut bacteria gradually adjust to your high(er)-fibre diet without any surprising changes in your bowel habits.

Grains (, oats, barley, rye, whole grain bread, brown rice, bran):

Cutting carbs has been shown to upset gut flora, so the paleo diet is out and grains are back in! In particular, fibre from grain foods has been shown to benefit our overall health, as they contain polysaccharides which provide bulk and absorb water to promote normal bowel movements. Many grains are also a good source of resistant starch (remember this is the food for our gut bacteria).

Fruits and veg:

Fruit and vegetables contain simple sugars which draw water into the gut to assist movement of fibre and prevent constipation. Rather than building your meals around protein try building them around your vegetables. Then add your grains and or legumes, top with crunchy nuts or seeds and finally add your meat, dairy, fish or eggs.

Are you getting enough?

A high fibre diet should give you a score of 4 or 5 on the Bristol Stool Chart. If yours is less than 4 then you may need more fibre in your diet.

6 Ways to Boost Your Fibre

1. In your next spag bol or lasagna, swap 50% minced meat for 50% lentils, or for black beans in your beef patties and meatballs.
2. Mix up your grains. Wheat is the most commonly eaten grain, but have you tried quinoa, spelt, teff, barley, rye, amaranth, buckwheat, bulgur, millet or sorghum? These will keep things interesting in your plant-based routine.
3. Choose whole grain breads and cereals instead of refined varieties.
4. Fill half your plate with non-starchy veggies.
5. Enjoy a handful of nuts and seeds as a snack.
6. Enjoy a potato salad for a dose of resistant starch

Summary

We are huge advocates of plant-based eating, as it encourages you to eat loads of fruits, vegetables, whole grains, legumes, nuts and seeds – all while still allowing for meats and other animal products. Following a plant based diet that is high in fibre is associated with improved digestive health as well as other health benefits. The type of fibre matters, which is why it’s important to enjoy variety (soluble, insoluble, resistant).

References

1.McMacken M, Shah S. A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of Geriatric Cardiology : JGC. 2017;14(5):342-54.

2.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-.

3.Shang X, Scott D, Hodge AM, English DR, Giles GG, Ebeling PR, et al. Dietary protein intake and risk of type 2 diabetes: results from the Melbourne Collaborative Cohort Study and a meta-analysis of prospective studies. The American journal of clinical nutrition. 2016.

4.Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970-80.

5.Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical reviews in food science and nutrition. 2017;57(17):3640-9.

6.Harland J, Garton L. An update of the evidence relating to plant-based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin. 2016;41(4):323-38.

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  

Looking Ahead to 2017: 5 Key Food Trends

By Alexandra Locke

As the year draws to a close, it’s time to start looking at the key trends for the year to come, highlighting new and innovative ways to reach consumers, provide key benefits and ultimately raise awareness of our brands by offering a new outlook for the coming year.

We’ve taken a look at 5 of 2017’s top trends and the considerable opportunities for change and innovation!

“A key trend is a genuine growth opportunity. It’s a set of changes in consumer beliefs and behaviours, leading to a change in a market. It’s something on which a company can base its strategy to increase sales of existing products or create new products, to boost market share and profitability.”

Number 1: Digestive Wellness 2.0

Forecast to be the biggest trend for 2017 according to the New Nutrition Business 2017 Trends Report, digestive wellness reflects the rise in consumer awareness of the effects of good and bad digestive health. Emerging research is connecting the digestive system to all areas of health including anxiety, depression, weight management and diabetes amongst many others and is continuing to reveal new developments in this area. No longer purely a reaction to the hot topic of gut health and the microbiome, this area encompasses other trends such as the gluten free movement and rise in plant based eating. 

Consumers are now paying more attention to how a specific food can make them feel, so want to feel the benefit of the products they buy and feel assured that they’re promoting their digestive health and overall wellness when making food choices – these consumers will pay a premium for products which taste good and offer functional digestive benefits. And so the opportunities for manufacturers within this sphere will grow too – this is a trend to get on board with now!

Many consumers identify gluten and lactose free foods as a key to digestive health, which will ensure these trends persist. As such, those products experiencing the most growth in this area fall within the dairy alternative category. This highlights plenty of opportunities for both grain and legume products too, as consumers become increasingly aware of the benefits of fibre on good digestive health. Key opportunities include dairy alternatives, gluten free innovation and fermented foods which are also experiencing significant resurgence and innovation - pickled lentils anyone?

Number 2: Plant-Based

“Eat food. Not too much. Mostly plants.” Sage advice from Michael Pollan which many consumers are now taking to heart with the rise of the second biggest trend for 2017 and perhaps the most opportunistic for those in the grains and legumes industry - the plant based diet. With new research demonstrating the multiple benefits of a mostly plant based diet, ranging from up to a 25% lower risk of developing cardiovascular disease and type 2 diabetes to lower incidences of obesity and smaller waist circumferences (1), the possibilities for product development within this space are numerous, with plant milks and meat and dairy alternatives all increasing and a spotlight moment for seeds and grains.

Within this trend there’s been a significant increase in the number of consumers following a Flexitarian diet promoting a mostly plant based or vegetarian approach, whilst also including small amounts of animal based products. With an increase of seven times the amount of plant based claims on packaging since 2011 (2), there’s a clear indication that this trend is here to stay. The future looks bright for natural products, legume snacks, tempeh and protein based plant foods.

Number 3: Inflammation

A relatively recent area of focus in the FMCG space, inflammation is fast becoming the next hot topic. With inflammation now linked to everything from the development of chronic disease to how effectively we handle stress, this trend is driving consumer purchasing and behavioural decisions. A recent study has shown that whole grain intake had the strongest link to anti-inflammatory markers out of 37 foods studied (3) – highlighting more opportunities for the whole grain category in 2017. 

The star in this space is surely turmeric, recently attracting much praise for its anti-inflammatory properties and appearing in everything from wraps to tea to smoothies. You only have to take a quick sweep through Instagram to encounter numerous Turmeric Lattes, Golden Mylks and Glowing Smoothies. And single serve on-the-go drinks are the number one opportunity for manufacturers looking to weigh in on the inflammation trend, offering plenty of potential for dairy alternative inflammatory busting beverages. With research on inflammation coming thick and fast, this is one trend that’s not going away!

Number 4: Good Carbs, Bad Carbs

Over the past year we've increasingly seen consumers choosing between ‘good’ and ‘bad’ carbs, with an emphasis on the importance of choosing the most healthful carbohydrate format. Both the media and consumers are becoming more aware that carbohydrates are essential as part of a healthy balanced diet, focusing on crowding out refined and processed carbohydrates by increasing intake of whole grains, wholemeal bread and pseudo-grains, as well as eating more ‘alternative’ forms of carbohydrates, think sweet potato toasts and zucchini noodles. But consumers are still cutting carbs with 35% actively cutting down on carbs as a dietary priority with the breakfast cereal category amongst the hardest hit due to the persisting perception that many cereals are overly refined, processed and high in sugar (4).

With ‘healthier’ forms of carbohydrate on the rise in 2016, we’ve seen significant movement towards alternative pasta products made with quinoa, chickpea or rice flour to products avoiding the traditional carb-heavy format as much as possible such as veggie noodles made with zucchini or beetroot, with this trend set to continue well into 2017. The focus should now be on manufacturers emphasising the importance of good forms of carbohydrates and making traditional carbohydrates more convenient - think porridge and traditional breakfast items in on-the-go formats alongside products incorporating vegetables wherever possible.

Number 5: Snackification

And finally, the rise of the snack market. With the Australian snacking market now worth more than $2 billion and climbing fast (1), this field is seeing the most innovation in response to massive consumer demand for snack products of all varieties. Grains and legume innovation in this area is rife and for good reason – Australians are now snacking four times as much as 10 years ago.

This innovation combined with a low failure rate for products makes an attractive proposition for manufacturers, with 60% of snacks launched between 2003 and 2013 still on the market in 2016(4). And it would appear that anything goes with this trend, any food can be engineered to be thought of as a snack, any time of day is open to snackification and there are no limits on product development - almost any ingredient that can be dried, pureed, shaped, extruded or frozen is open to innovation. Take Peeled Snacks for example – a vegetable based snack made from rice and pea flour which passed $10 million in sales this year (4) thanks to hitting three of the recent major trends: plant based, no added sugar and a source of veggie protein. Chickpeas in particular have seen a surge in innovation, with products including low sugar, plant based cookies, roasted chickpeas and a range of healthy spreads made with the humble legume.

Professor David Hughes, Emeritus Professor of Food Marketing at Imperial College London, sums up the gravitas of this trend, “...such is the degree to which snacking is becoming part of people’s everyday habits, whatever food commodity you are in, you need to have a snacking variant.”

For more on the irrepressible rise of the snack market, click here.

Consumers look set to continue experimenting with their preferred way of eating, working out what approach is best for them but the more trends a product can align with, the more successful it’s likely to become. And with so many areas of new and emerging research and technological and processing advances being made almost every day, it appears there are no limits to the opportunities manufacturers face throughout 2017 and beyond.

References

1. Innova Market Insights Report. 2016.

2. Harland J, Garton L. An update of the evidence relating to plant-based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin. 2016;41(4):323-38.

3. Ozawa M, Shipley M, Kivimaki M, Singh-Manoux A, Brunner EJ. Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clinical nutrition. 2016.

4. Mellentin, J. New Nutrition Business. 10 Key Trends in Food, Nutrition and Health 2017. 2016.

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
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