Making the Most of the Whole Grain Opportunity

By Rebecca Williams

New research examining global whole grain intakes suggests that Australia is doing better than some countries for whole grain consumption⁽¹⁾. However we still have a long way to go to meet the amount of whole grain recommended for good health and chronic disease risk reduction.

According to the most recent National Nutrition Survey only 34% of grain food consumed came from whole grain or high fibre grain foods⁽²⁾. This aligns with GLNC’s own research, which shows that more than 40% of Australians eat less than one serve of whole grain food per day⁽³⁾. An intake of three serves of whole grain a day is recommended to promote health and reduce chronic disease risk^{(4, 5)}, however in Australia only one in three people meets this target⁽³⁾.

Whilst Australia is doing much better than the UK - where just 17% of people meet this target and the US where only 8% eat enough whole grain - we’re not doing nearly as well as countries like Denmark, Sweden and Norway⁽¹⁾. Residents in these countries typically consume twice as much whole grain as the average Australian and may experience fewer instances of chronic disease as a result.

One of the reasons Australians are not meeting whole grain recommendations may be because they are confused about which foods are whole grain foods. The 2014 GLNC Consumption Study found that less than half of survey respondents were able to identify that oats and wholemeal pasta were a source of whole grain⁽³⁾. One of the contributing factors to consumer confusion may be that unlike other nutrients, the Food Standards Code does not regulate whole grain content claims, and consequently foods making whole grain claims may vary in the amount of whole grain they contain. Data from the 2016 GLNC product audit showed that the whole grain content of packaged breads with whole grain content claims on pack varied from around 8g to 60g of whole grain per serve⁽⁶⁾.

To ensure consumers are getting consistent information on whole grain content, the Grains & Legumes Nutrition Council launched the Code of Practice for Whole Grain Ingredient Content Claims in 2013. The Code helps to regulate whole grain content claims through the establishment of a benchmark for the minimum amount of whole grain a product must contain to make a whole grain ingredient content claim.

A recent impact assessment revealed significant uptake of, and a high level of compliance with, the Code by food industry. This should instil confidence in the Australian public’s ability to identify foods which contain a significant amount of whole grain.

Since the Code was launched Registered Users of the Code have added over 100,000 tonnes or more than 400 Olympic swimming pools of whole grain to the Australian food supply through new and renovated products. This is great news as it means that with increasing innovation in the whole grain category, it’s easier than ever for Australians to choose foods that are high in whole grain. 

While food industry is doing its part to support consumer choice, quantified public health recommendations would encourage consumers to choose whole grain more often. Based on the evidence for better health outcomes, this recommendation should be to choose whole grain for at least three of your six serves of grain foods a day.

The average Australian would need an increase of just 1.5 serves of whole grain a day to meet the recommended three serves and reap the significant health benefits of higher whole grain intake. This could be as simple as swapping the white bread in your sandwich for a wholemeal variety, or opting for a whole grain breakfast cereal in the morning. If you're in need of some inspiration, why not check out some of the delicious whole grain recipes available on the GLNC website.

Registered Users of the GLNC Code of Practice in Australia and New Zealand include:

If you're interested in registering with the Whole Grain Code of Practice or simply want to find out more click here.

References

1. Mann KD, Pearce MS, Seal CJ. Providing evidence to support the development of whole grain dietary recommendations in the United Kingdom. The Proceedings of the Nutrition Society. 2016:1-9.

2. ABS. 2011-2012 Australian Health Survey: Consumption of food groups from the Australian Dietary Guidelines, 2011–12 — Australia. Australian Bureau of Statistics, 2016.

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

4. NHMRC. Australian Dietary Guidelines Providing the scientific evidence for healthier Australian diets. 2013 Accessed online January 2014.

5. Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. Bmj. 2016;353.

6. GLNC. GLNC 2015-2016 Grains and Legumes Product Audit. Unpublished: Grains & Legumes Nutrition Council 2016.

All about rye

Keep regular and feel fuller for longer

Chronic constipation affects up to 27% of the population in Western countries and may affect an individual's quality of life. Research has shown that eating wholegrain rye bread relieves constipation and also decreases appetite.

Rye bread can help keep you regular

Nearly one half of those suffering from constipation are unsatisfied with their treatment due to it being ineffective. Various products are available in the market to alleviate constipation - ranging from natural to medicinal sources - but these can be costly and may result in unfavourable gastrointestinal effects (cramps, bloating, flatulence or diarrhoea).

A recent study has shown that an average of 2-3 slices* of wholegrain rye bread relieved mild constipation within one week without increasing unfavourable gastrointestinal effects. Wholegrain rye bread was more effective than wheat bread or laxatives, and improved bowel function compared to other forms of fibre or laxatives. It also created a favourable bowel environment, regulating gastrointestinal activity. Previous investigations have also shown that rye bread had positive effects on bowel function in healthy and constipated adults.

Rye is rich in dietary fibre and contains components such as arabinoxylan which appear to feed the growth of beneficial bacteria in the bowel. The growth of beneficial bacteria discourages the growth of harmful bacteria and contributes to intestinal health.

Rye bread can help keep you fuller

Other research has shown that eating wholegrain rye bread approximately 3-4 slices* resulted in decreased appetite compared to white wheat bread. Wholegrain rye bread decreased hunger feelings both before and after lunch when included in a breakfast meal, and rye bread and rye products resulted in a better insulin response. What contributed to the feeling of fullness is not known, however research to date has shown that foods naturally rich in dietary fibre promote this feeling and decrease appetite in the short term. Dietary fibre that delays absorption of nutrients may lead to the feeling of fullness for longer by increasing the time required for digestion.

Long term studies show that an increased intake of dietary fibre results in a lowered energy intake and loss of body weight. These results are also supported by studies that show a diet low in dietary fibre is associated with an increased risk of obesity.

About rye

Dating back as far as 500AD, rye was introduced as a staple in Britain by the Saxons and Danes. Today rye bread is made with various percentages of rye flour and is generally available in 3 varieties:

• light rye - a combination of rye and wheat flour (lighter, softer, milder flavoured bread)
• dark rye - includes a large proportion of rye flour
• pumpernickel - dark bread made from a mixture of rye flour, rye meal and kibbled or cracked rye grains

Rye bread can be light or dark in colour depending on the proportion of rye flour used. It is often dense in texture and high in fibre. Look out for words "whole", "wholegrain", kibbled" and "flaked" next to rye in the ingredients list. Remember ingredients are listed from highest to lowest quantity in the product.

*1 slice = 35g

Sources:
1. Holma et al. Constipation is relieved more by rye bread than wheat bread or laxatives without increased adverse gastrointestinal effects. J.Nutr. 2010; 140: 534-541
2. Isaksson et al. Effect of rye bread breakfasts on subjective hunger and satiety: a randomized controlled trial. Nutrition Journal. 2009; 8:39
3. Rosen et al. Endosperm and whole grain rye breads are characterized by low post-prandial insulin response and a beneficial blood glucose profile. Nutrition Journal. 2009; 8:42