Choose the simple whole grain swap backed by global research!

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!

Our second Whole Grain Week (17-23 June) is all about spreading the word on how important whole grain foods are in our diet, inspiring Australians to make simple swaps for big health benefits and switch up their whole grain variety. And this year we're encouraging you to take the Whole Grain Challenge.

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.

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.

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.

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.