Refined carbohydrates - better than you think!
Mixed messages about carbohydrates and their effect on the body are common in the media, with research findings sometimes contributing to further confusion. Carbohydrate foods such as bread and rice have been staples from ancient times for many cultures, but today there are many misconceptions about how and when they should be eaten or even if they should be eliminated from the diet. Avoid eating carbohydrates after a certain time of the day as you won’t burn them off or opt for low glycaemic index (GI) carbohydrate choices - does this sound familiar, the dos and don’ts of eating? Carbohydrates are often linked to causes of obesity and other chronic illnesses, but are other underlying factors responsible?
Carbohydrates are an important source of energy for the body, particularly the brain, nervous system and red blood cells. They are found in many foods we eat in different forms ranging from those closest to their natural form (oats, rice, legumes), to those that have been processed to allow eating and digesting more readily (bread, pasta, breakfast cereals), to those that are considered more a ‘treat’ (sugars, sweet biscuits, soft drinks).
Carbohydrates should contribute approximately 45-65 percent of the energy in a healthy diet. Healthy carbohydrate options include grain-based foods like bread, breakfast cereals, rice, pasta, noodles and legumes, starchy vegetables, fruit and milk products. Cutting out these carbohydrate foods does not make good sense as they contribute important nutrients including protein, dietary fibre and essential vitamins and minerals such as iron, folate and thiamin. Wholegrain varieties also contain many components that can promote good health.
‘Not so healthy’ carbohydrate foods such as soft drinks, cordials, fruit juices, lollies, cakes, doughnuts, sweet biscuits and pizza add few if any nutrients to the diet and may be inappropriate sources of energy on a regular basis.
Carbohydrates and health
Carbohydrates have differing effects on blood glucose levels depending on the type and quantity eaten. The carbohydrates in foods with a high glycaemic index (GI) are digested rapidly whereas those in low GI foods are slowly digested. A low GI diet is generally encouraged but a healthy diet can include both high and low GI foods.
A small number research studies have shown an association between a high GI diet and increased risk of disease such as heart disease. On closer inspection the carbohydrate food sources in such studies are not always representative of healthy options but often include less healthy options such as sugar, honey, jam, pizza and cakes. These foods are often higher in saturated fat, with up to double the amount recommended by health authorities which could also attribute to health outcomes. Other factors which may influence study outcomes, but are not always accounted for, include body weight, smoking, exercise, alcohol consumption and stress management.
When considering the pros and cons of eating carbohydrates, nutrient content should be considered as well as the GI. Carbohydrates foods such as breads, cereals, rice, pasta and oats provide a range of important nutrients. Refined varieties are lower in nutrients than wholegrain varieties but can make a nutritionally important contribution to a healthy diet. Carbohydrate foods such as soft drinks, confectionary, cakes and sweet biscuits provide minimal nutrients and are not a suitable part of a healthy diet on a regular basis.
Australian dietary guidelines recommend 4+ serves a day of grain-based foods such as breads, breakfast cereals, rice, pasta and crispbreads, and it is good practice to make at least half of these wholegrain. Variety is important, so choose from all food groups daily, with less healthy ‘treats’ eaten only occasionally.
Saturday, May 1, 2010
Wednesday, April 7, 2010
Atkins
Popular 'low carb' diet overhauled
Fad diets come and go and some are revisited, but yet they always seem to be an ongoing topic of conversation in the media and even amongst friends. The Atkins diet is back and revamped with the inclusion of fruit and vegetables. Wholegrains are introduced in the maintenance phase. Why has this diet been changed if it was, in its original form, an appropriate and successful method for weight loss? Can it be that event the proponents realise there is a better way?
The word 'diet' is a head turning top, but for most dietitians and nutrition healthcare professionals, it can have an eye rolling effect. The term 'diet' - once used to describe the usual food and drink intake of a person - is now more commonly associated with a restrictive regimen to promote weight loss.
There are countless diets that claim effective and quick weight loss, most often not supported by research. Weight loss trademarks claiming 'sweet, sexy, science' are related more to marketing than to credible research. What can be sweet and sexy about a weight loss program even though it claims to have the science behind it? Science in simple terms is knowledge gained through research and investigation.
Our ancestors seemed to live a simple life, food was consumed closest to its natural form, technology was not as evolved, people were more active and overweight and obesity was not common. Today the incidence of overweight and obesity is of concern. In 2007-08, one quarter of all Australian children aged 15-17 years were overweight or obese. Studies have shown that once children become obese they are more likely to stay obese into adulthood and have an increased risk of developing chronic diseases. In 2007-08, almost two-fifths (37%) of adults in Australia aged 18 years or over, were overweight and a further quarter (25%) were obese. The economic cost of obesity due to the loss of wellbeing and burden of disease is enormous ($8.3 billion in 2008, in Australia).
The World Health Organisation projects that by 2015, approximately 2.3 billion adults will be overweight and more than 700 million will be obese, globally. With these fast growing statistics it is no wonder that organisation are claiming to have the solution to weight problems.
The simple laws of physics demand that energy 'in' should equal energy 'out'. However, our increasingly sedentary lifestyle at work and home, modes of transportation and increased intakes of energy dense foods (high in fat and sugar but low in vitamin, minerals and other nutrients), means the modern trend is for a higher energy intake than expended by the body.
Surely a lifestyle change is necessary to ensure energy consumed does not exceed expended, rather than a diet that claims to kick start weight loss by restricting carbohydrates? Even the term 'kick start' mentions physical activity! As well as monitoring food intake, physical activity should be a focus of healthy weight management.
Diets that are focused on restricting carbohydrates (commonly referred to as carbs) - some even go to the extent of providing carb counters - should send off warning bells. Who wants to count numbers around everything eaten? Weight management is not simply about limiting energy by restricting carbohydrate intake - because everything contributes energy, particularly fat and protein - but more about quality and quantity eaten.
Diets that severely restrict carbohydrates often recommend eating meat such as bacon on a regular basis and clearly do not have the correct science behind them. For example, a piece of bacon is nutritionally inferior to a slice of wholegrain bread or an apple - high quality carbohydrate foods that provide nutrients, antioxidants and fibre. What is important is the quality of carbohydrate eaten. Fruit, breads, cereals (particularly wholegrain) and legumes are carbohydrate containing foods that should be included in a healthy diet every day, whereas carbohydrate foods such as ice cream, soft drinks and sweet biscuits should be treated as 'occasional' foods.
Food is not only eaten to provide sustenance, it also provides enjoyment, and often brings family and friends together. So too does exercise (gold, soccer, football, walking). Remembering the simple rule of physics ensures we can enjoy eating a variety of food and drink in moderation each day, whilst being physically active. Maintaining this long term contributes to a healthy lifestyle.
Sources:
1. http://www.atkins.com/
2. Australian Bureau of Statistics, 2009. Australian Social Trends. Commonwealth of Australia
3. World Health Organisation, 2006. Fact Sheet 311: Obesity and overweight
Fad diets come and go and some are revisited, but yet they always seem to be an ongoing topic of conversation in the media and even amongst friends. The Atkins diet is back and revamped with the inclusion of fruit and vegetables. Wholegrains are introduced in the maintenance phase. Why has this diet been changed if it was, in its original form, an appropriate and successful method for weight loss? Can it be that event the proponents realise there is a better way?
The word 'diet' is a head turning top, but for most dietitians and nutrition healthcare professionals, it can have an eye rolling effect. The term 'diet' - once used to describe the usual food and drink intake of a person - is now more commonly associated with a restrictive regimen to promote weight loss.
There are countless diets that claim effective and quick weight loss, most often not supported by research. Weight loss trademarks claiming 'sweet, sexy, science' are related more to marketing than to credible research. What can be sweet and sexy about a weight loss program even though it claims to have the science behind it? Science in simple terms is knowledge gained through research and investigation.
Our ancestors seemed to live a simple life, food was consumed closest to its natural form, technology was not as evolved, people were more active and overweight and obesity was not common. Today the incidence of overweight and obesity is of concern. In 2007-08, one quarter of all Australian children aged 15-17 years were overweight or obese. Studies have shown that once children become obese they are more likely to stay obese into adulthood and have an increased risk of developing chronic diseases. In 2007-08, almost two-fifths (37%) of adults in Australia aged 18 years or over, were overweight and a further quarter (25%) were obese. The economic cost of obesity due to the loss of wellbeing and burden of disease is enormous ($8.3 billion in 2008, in Australia).
The World Health Organisation projects that by 2015, approximately 2.3 billion adults will be overweight and more than 700 million will be obese, globally. With these fast growing statistics it is no wonder that organisation are claiming to have the solution to weight problems.
The simple laws of physics demand that energy 'in' should equal energy 'out'. However, our increasingly sedentary lifestyle at work and home, modes of transportation and increased intakes of energy dense foods (high in fat and sugar but low in vitamin, minerals and other nutrients), means the modern trend is for a higher energy intake than expended by the body.
Surely a lifestyle change is necessary to ensure energy consumed does not exceed expended, rather than a diet that claims to kick start weight loss by restricting carbohydrates? Even the term 'kick start' mentions physical activity! As well as monitoring food intake, physical activity should be a focus of healthy weight management.
Diets that are focused on restricting carbohydrates (commonly referred to as carbs) - some even go to the extent of providing carb counters - should send off warning bells. Who wants to count numbers around everything eaten? Weight management is not simply about limiting energy by restricting carbohydrate intake - because everything contributes energy, particularly fat and protein - but more about quality and quantity eaten.
Diets that severely restrict carbohydrates often recommend eating meat such as bacon on a regular basis and clearly do not have the correct science behind them. For example, a piece of bacon is nutritionally inferior to a slice of wholegrain bread or an apple - high quality carbohydrate foods that provide nutrients, antioxidants and fibre. What is important is the quality of carbohydrate eaten. Fruit, breads, cereals (particularly wholegrain) and legumes are carbohydrate containing foods that should be included in a healthy diet every day, whereas carbohydrate foods such as ice cream, soft drinks and sweet biscuits should be treated as 'occasional' foods.
Food is not only eaten to provide sustenance, it also provides enjoyment, and often brings family and friends together. So too does exercise (gold, soccer, football, walking). Remembering the simple rule of physics ensures we can enjoy eating a variety of food and drink in moderation each day, whilst being physically active. Maintaining this long term contributes to a healthy lifestyle.
Sources:
1. http://www.atkins.com/
2. Australian Bureau of Statistics, 2009. Australian Social Trends. Commonwealth of Australia
3. World Health Organisation, 2006. Fact Sheet 311: Obesity and overweight
Recovery from exercise
Switch your sports drink for cereal & milk
You have just returned home from a long bike ride or run, do you reach for the big brand sports drink or sit down to a nutritious bowl of wholegrain cereal and milk? The results from a recent study in the US could change your mind and improve your bank balance. The researchers found the readily available and cost effective recovery option of cereal and low fat milk was comparable to sports drinks in refuelling muscles with glycogen, and may be better at helping tired muscles build protein.
Originally designed to offset dehydration in elite athletes, sports drinks are marketed strongly and have high product awareness amongst the general public and elite athletes. They contain sodium, potassium and chloride plus around 6% carbohydrates and are formulated to aid rapid recovery by providing energy for active muscles and electrolytes for re-hydration. Available in an endless range of flavours to suit individual preferences, sports drinks may help to encourage drinking and re-hydration through their preferred taste compared to water.
Lynne Kammer and her team of researchers at the University of Texas at Austin set out to research the effect of using ordinary foods after moderate exercise (as performed by an average fit individual) to support recovery processes. Endurance exercising causes short term changes to occur in the body, particularly in the muscle. Energy stores are depleted and muscle proteins are broken down to make way for new, stronger muscle proteins. Optimal recovery of muscle energy stores and muscle repair requires eating the right foods at the right times.
The researchers fed 12 healthy trained subjects with either 1200mL of sports drink or 73g (about 1 1/3 cups) of wholegrain cereal and 350mL of skim milk after 2 hours of moderate cycling (60-65% VO2Max). They found no significant differences between sports drink and cereal and milk, except for one marker of protein synthesis. The results of this study suggest that wholegrain cereal and milk is as good, and in some aspects may be better than, commercially available sports drink at kick starting muscle recovery after exercise, especially when refuelling at home, where cereal and milk is often freely available.
The important take home message from this study is not only that ordinary whole food sources such as cereal and milk may offer a more cost effective recovery strategy than commercial sports nutrition products, but also that the combination of protein and carbohydrate from whole foods provide an easily digestible, high quality source of protein and carbohydrates with naturally occurring nutrients, as compared to extra calories provided from a somewhat expensive sports drink. Other protein-carbohydrate recovery foods might include low-fat yoghurt and fruit, low-fat flavoured milk/smoothie or a sandwich with meat/cheese.
Sources:
Kammer et al, Cereal and nonfat milk support muscle recovery following exercise. J Int Soc Sports Nutr, 2009, 6:11
You have just returned home from a long bike ride or run, do you reach for the big brand sports drink or sit down to a nutritious bowl of wholegrain cereal and milk? The results from a recent study in the US could change your mind and improve your bank balance. The researchers found the readily available and cost effective recovery option of cereal and low fat milk was comparable to sports drinks in refuelling muscles with glycogen, and may be better at helping tired muscles build protein.
Originally designed to offset dehydration in elite athletes, sports drinks are marketed strongly and have high product awareness amongst the general public and elite athletes. They contain sodium, potassium and chloride plus around 6% carbohydrates and are formulated to aid rapid recovery by providing energy for active muscles and electrolytes for re-hydration. Available in an endless range of flavours to suit individual preferences, sports drinks may help to encourage drinking and re-hydration through their preferred taste compared to water.
Lynne Kammer and her team of researchers at the University of Texas at Austin set out to research the effect of using ordinary foods after moderate exercise (as performed by an average fit individual) to support recovery processes. Endurance exercising causes short term changes to occur in the body, particularly in the muscle. Energy stores are depleted and muscle proteins are broken down to make way for new, stronger muscle proteins. Optimal recovery of muscle energy stores and muscle repair requires eating the right foods at the right times.
The researchers fed 12 healthy trained subjects with either 1200mL of sports drink or 73g (about 1 1/3 cups) of wholegrain cereal and 350mL of skim milk after 2 hours of moderate cycling (60-65% VO2Max). They found no significant differences between sports drink and cereal and milk, except for one marker of protein synthesis. The results of this study suggest that wholegrain cereal and milk is as good, and in some aspects may be better than, commercially available sports drink at kick starting muscle recovery after exercise, especially when refuelling at home, where cereal and milk is often freely available.
The important take home message from this study is not only that ordinary whole food sources such as cereal and milk may offer a more cost effective recovery strategy than commercial sports nutrition products, but also that the combination of protein and carbohydrate from whole foods provide an easily digestible, high quality source of protein and carbohydrates with naturally occurring nutrients, as compared to extra calories provided from a somewhat expensive sports drink. Other protein-carbohydrate recovery foods might include low-fat yoghurt and fruit, low-fat flavoured milk/smoothie or a sandwich with meat/cheese.
Sources:
Kammer et al, Cereal and nonfat milk support muscle recovery following exercise. J Int Soc Sports Nutr, 2009, 6:11
Wednesday, March 10, 2010
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:
*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
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
*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
Monday, March 8, 2010
Awesome oats
Beyond cholesterol lowering
Don't wait for a cold winter's day to reap the health benefits of oats. New evidence suggests there may be more to oats than cholesterol lowering, with recent research revealing special compounds in oats may help protect against heart attached by reducing inflammation and blockages in blood vessels, and initial investigations have found oats may decrease the risk of asthma in young children.
Killing one Australian every 10 mins and affecting two out of three Australian families, cardiovascular disease (CVD) is the leading cause of death in Australia with huge financial impacts on our health care system. Fortunately, many of the risk factors for CVD are preventable including smoking, high blood pressure, lack of physical activity, diabetes, overweight, obesity and high cholesterol.
For the past decade or more, there have been a growing number of scientific studies supporting the role that oats can play lowering cholesterol and helping to protect against cardiovascular disease. A new study has found oats can help not only reduce LDL (bad cholesterol), but also decrease waist circumference in overweight and obese adults as part of a 3 month weight loss program. Just 2 serves (40g each) of a wholegrain oat cereal each day as part of a weight loss program reduced LDL cholesterol by almost 10%, significantly more than lower fibre control foods as part of a weight loss program (5%). The even better news is; these favourable outcomes were noticed as early as 4 weeks into the study. Both groups lost around 2kg over the duration of the weight loss program, but the group eating oats lost significantly more weight from around their waist.
Oats are naturally rich in beta-glucan (a type of soluble fibre), considered to be responsible for the cholesterol lowering benefits of oats. More recently, another powerful component of oats has been linked to good health. Avenanthramides, a type of antioxidant has been found to help reduce the ability of blood cells to stick to artery walls. This effect could help reduce hardening of the arteries (atherosclerosis) which can in time lead to heart attack. One study also suggested these avenanthramides could help explain how oats can reduce the risk of colon cancer.
In addition to heart health, some evidence from initial investigations has shown oats can help reduce the risk of asthma in young children. The study conducted in Finland found early introduction (in the first 6 months) of oats into the diets of babies with an increased risk for type 1 diabetes was associated with a significantly lower risk of persistent asthma by the age of 5 years. These findings need to be confirmed in other populations.
Oats are an economical and versatile wholegrain that can provide the whole family with essential vitamins, minerals, and fibre for good health. Many food manufacturers have realised the health benefits of oats, and you can now enjoy the pleasure of eating oats all year round with new product developments such as oat breakfast biscuits, bread with added oats and many flaked and shaped breakfast cereals made from oats. Aim to eat 4 or more serves of grain-based foods (like oats, breads, breakfast cereals, pasta and rice) everyday - at least half should be wholegrain.
Sources:
1. Maki KC et al. Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduced low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fibre control foods. J Am Diet Assoc. 2010; 110;205-214
2. Andon MB et al. Stae of the Art Reviews: The oatmeal-cholesterol connection: 10 years later. AJLM 2008; 2:51-57
3. Virtanen et al. Early introduction of oats associated with decreased risk of persistent asthma and early introduction of fish with decreased risk of allergic rhinitis. B J Nutr. 2010; 103:266-273
Don't wait for a cold winter's day to reap the health benefits of oats. New evidence suggests there may be more to oats than cholesterol lowering, with recent research revealing special compounds in oats may help protect against heart attached by reducing inflammation and blockages in blood vessels, and initial investigations have found oats may decrease the risk of asthma in young children.
Killing one Australian every 10 mins and affecting two out of three Australian families, cardiovascular disease (CVD) is the leading cause of death in Australia with huge financial impacts on our health care system. Fortunately, many of the risk factors for CVD are preventable including smoking, high blood pressure, lack of physical activity, diabetes, overweight, obesity and high cholesterol.
For the past decade or more, there have been a growing number of scientific studies supporting the role that oats can play lowering cholesterol and helping to protect against cardiovascular disease. A new study has found oats can help not only reduce LDL (bad cholesterol), but also decrease waist circumference in overweight and obese adults as part of a 3 month weight loss program. Just 2 serves (40g each) of a wholegrain oat cereal each day as part of a weight loss program reduced LDL cholesterol by almost 10%, significantly more than lower fibre control foods as part of a weight loss program (5%). The even better news is; these favourable outcomes were noticed as early as 4 weeks into the study. Both groups lost around 2kg over the duration of the weight loss program, but the group eating oats lost significantly more weight from around their waist.
Oats are naturally rich in beta-glucan (a type of soluble fibre), considered to be responsible for the cholesterol lowering benefits of oats. More recently, another powerful component of oats has been linked to good health. Avenanthramides, a type of antioxidant has been found to help reduce the ability of blood cells to stick to artery walls. This effect could help reduce hardening of the arteries (atherosclerosis) which can in time lead to heart attack. One study also suggested these avenanthramides could help explain how oats can reduce the risk of colon cancer.
In addition to heart health, some evidence from initial investigations has shown oats can help reduce the risk of asthma in young children. The study conducted in Finland found early introduction (in the first 6 months) of oats into the diets of babies with an increased risk for type 1 diabetes was associated with a significantly lower risk of persistent asthma by the age of 5 years. These findings need to be confirmed in other populations.
Oats are an economical and versatile wholegrain that can provide the whole family with essential vitamins, minerals, and fibre for good health. Many food manufacturers have realised the health benefits of oats, and you can now enjoy the pleasure of eating oats all year round with new product developments such as oat breakfast biscuits, bread with added oats and many flaked and shaped breakfast cereals made from oats. Aim to eat 4 or more serves of grain-based foods (like oats, breads, breakfast cereals, pasta and rice) everyday - at least half should be wholegrain.
Sources:
1. Maki KC et al. Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduced low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fibre control foods. J Am Diet Assoc. 2010; 110;205-214
2. Andon MB et al. Stae of the Art Reviews: The oatmeal-cholesterol connection: 10 years later. AJLM 2008; 2:51-57
3. Virtanen et al. Early introduction of oats associated with decreased risk of persistent asthma and early introduction of fish with decreased risk of allergic rhinitis. B J Nutr. 2010; 103:266-273
Monday, February 1, 2010
Wholegrains and hypertension
Food manufacturers reduce sodium in food supply
Most people know wholegrains are better for you. Along with lowering your risk of cardiovascular disease, type 2 diabetes, obesity and some cancers; latest research has established that wholegrains can also help to lower your risk of and reduce hypertension (high blood pressure) potentially decreasing the need for medication.
Hypertension is defined as a systolic blood pressure of 140mmHg or higher or a diastolic blood pressure of 90mmHg or higher. A leading risk factor for heart disease, hypertension tends to develop with age and is estimated to affect over 2 million Australians. High dietary sodium intake is just one of the many major risk factors for hypertension together with physical inactivity, smoking, overweight or obesity and alcohol consumption.
In a US study of almost 30,000 female health professionals, those who ate more than 4 servings of wholegrains (equivalent to 4 slices of wholegrain bread) had a 23% lower risk of hypertension compared to those who ate virtually no wholegrains. Even those who ate smaller amounts of wholegrains (equivalent to 1 slice of wholegrain bread) had a 7% reduced risk.
The Health Professionals Follow Up Study of over 50,000 US males found a similar association, with those eating the most wholegrains having nearly a 20% reduction in risk of hypertension compared to those eating the least wholegrains. This inverse association between wholegrain intake and risk of hypertension was evident independent of sodium intake. This finding is important since grain-based foods such as bread and breakfast cereals are coming under increasing 'fire' from health professionals for their contribution to sodium intakes.
Eating less sodium doesn't mean cutting out foods like bread and breakfast cereal. National dietary surveys in both adults and children show that grain-based foods are important sources of essential macro and micro- nutrients to the diets of Australians, even though they contribute to sodium intake. In the recent National Children's Nutrition & Physical Activity Survey, as much as half of the total sodium intake from grain-based foods came from less desirable products like biscuits, cakes and takeaway option, highlighting the importance of strategies to reduce sodium contribution from non-core foods.
Choosing healthier grain-based food options can help lower the amount of sodium we eat. Australian research published this year by Webster and colleagues found cereals and cereal products, particularly breakfast cereals, cereal bars, pasta and noodles, to be amongst the lowest sodium foods. Processed meats, sauces and spreads were the highest in sodium.
Many large manufacturers of popular grain-based foods in Australia have reduced the sodium content of their products over the past decade or more by an average of 25% in the quest to further reduce sodium content of foods available within the Australian food supply. Manufacturers are committed to continue long-term sodium reduction efforts slowly and safely where technically feasible, to maintain consumer acceptability and taste expectations, so grain-based foods can continue to be enjoyed every day by Australians of all ages.
Go Grains Health & Nutrition 2009
Sources:
1. Webster et al, A systematic survey of the sodium contents of processed foods, AJCN, 2010
2. Flint et al, Whole grains and incident hypertension in men, AJCN, 2009
3. Wang et al, Whole- and refined grain intakes and the risk of hypertension in women, AJCN, 2007
Most people know wholegrains are better for you. Along with lowering your risk of cardiovascular disease, type 2 diabetes, obesity and some cancers; latest research has established that wholegrains can also help to lower your risk of and reduce hypertension (high blood pressure) potentially decreasing the need for medication.
Hypertension is defined as a systolic blood pressure of 140mmHg or higher or a diastolic blood pressure of 90mmHg or higher. A leading risk factor for heart disease, hypertension tends to develop with age and is estimated to affect over 2 million Australians. High dietary sodium intake is just one of the many major risk factors for hypertension together with physical inactivity, smoking, overweight or obesity and alcohol consumption.
In a US study of almost 30,000 female health professionals, those who ate more than 4 servings of wholegrains (equivalent to 4 slices of wholegrain bread) had a 23% lower risk of hypertension compared to those who ate virtually no wholegrains. Even those who ate smaller amounts of wholegrains (equivalent to 1 slice of wholegrain bread) had a 7% reduced risk.
The Health Professionals Follow Up Study of over 50,000 US males found a similar association, with those eating the most wholegrains having nearly a 20% reduction in risk of hypertension compared to those eating the least wholegrains. This inverse association between wholegrain intake and risk of hypertension was evident independent of sodium intake. This finding is important since grain-based foods such as bread and breakfast cereals are coming under increasing 'fire' from health professionals for their contribution to sodium intakes.
Eating less sodium doesn't mean cutting out foods like bread and breakfast cereal. National dietary surveys in both adults and children show that grain-based foods are important sources of essential macro and micro- nutrients to the diets of Australians, even though they contribute to sodium intake. In the recent National Children's Nutrition & Physical Activity Survey, as much as half of the total sodium intake from grain-based foods came from less desirable products like biscuits, cakes and takeaway option, highlighting the importance of strategies to reduce sodium contribution from non-core foods.
Choosing healthier grain-based food options can help lower the amount of sodium we eat. Australian research published this year by Webster and colleagues found cereals and cereal products, particularly breakfast cereals, cereal bars, pasta and noodles, to be amongst the lowest sodium foods. Processed meats, sauces and spreads were the highest in sodium.
Many large manufacturers of popular grain-based foods in Australia have reduced the sodium content of their products over the past decade or more by an average of 25% in the quest to further reduce sodium content of foods available within the Australian food supply. Manufacturers are committed to continue long-term sodium reduction efforts slowly and safely where technically feasible, to maintain consumer acceptability and taste expectations, so grain-based foods can continue to be enjoyed every day by Australians of all ages.
Sources:
1. Webster et al, A systematic survey of the sodium contents of processed foods, AJCN, 2010
2. Flint et al, Whole grains and incident hypertension in men, AJCN, 2009
3. Wang et al, Whole- and refined grain intakes and the risk of hypertension in women, AJCN, 2007
Diet affects academic performance
Children with healthier diets do better in school
But yet another study of school students has demonstrated an association between overall diet quality and academic performance. There was a significant association between eating a variety of nutritious foods in the correct amounts and academic performance. Poor diet with too much fat and sugar and too little fruit, vegetables and wholegrains, is recognised as the primary contributor to overweight and obesity in school children, with undernourished school children shown to have decreased attention and academic performance compared to those well nourished.
Healthy eating habits adopted early in childhood and maintained through adolescence and adulthood will benefit academic performance, and improve long term health potentially reducing the risk of developing chronic diseases, such as obesity, diabetes and cardiovascular disease.
With school holidays over, it is back to the ritual of the school year and lunchbox preparation. The lunchbox makes up a large proportion of the food eaten daily by school children and therefore should include a variety of nutritious foods as recommended by dietary guidelines. A healthy diet should include at least four serves of grain-based foods each day (including breads, rice, pasta and noodles), vegetables and legumes, fruit, dairy products, meat, fish and poultry products.
Providing children with quality, variety and adequate nutrition will fuel them with energy to keep them physically active and mentally alert for school activities throughout the day.
Lunch box ideas
Fruit: fresh or tinned fruit. Cut up and easy to eat whole fruit is more appealing. Dried fruit is high in sugar so should be provided occasionally.
Vegetables: cherry tomatoes and vegetable sticks such as carrot, cucumber, celery and capsicum, make great snacks or sandwich fillings. Include dips such as yoghurt, avocado, hummus, eggplant or any homemade dips (a better alternative as they have less salt and fat).
Dairy Food: fruit yoghurts, milk drinks which can be frozen overnight, mini packaged cheeses or cheese sticks. Low fat and low salt crackers accompaniments are a healthier alternative to pre-packaged ones.
Breads: include variety; multi-grain breads, wholemeal pitas and wholegrain rolls are loaded with essential vitamins and minerals and are a great source of healthy carbohydrates - providing children with energy for physical activity, healthy growth and good brain function. Half white and half wholemeal sandwiches are a great way to introduce fussy eaters to wholegrains. Try crispbreads and fruit loaf or buns, foccacias, muffins, crumpets, rice cakes and homemade pizza. Avoid chips and savoury biscuits as these tend to be high in salt and fat.
Water: is the best and first choice for hydration, and especially important in the warmer months.
Sandwich Fillings: variety adds interest. Include vegemite, various spreads, cheese, lean meat, chicken, tuna, salmon, egg, baked beans, avocado, tomato, lettuce, rocket, hummus, grated carrot, sliced cucumber and snow pea sprouts.
What to Look Out For
Lunch Box Safety: ensure foods are appetising and do not become warm or soggy after several hours. Pack food in insulated containers. Lunch boxes should be kept cool to ensure they are safe. Pack a frozen water bottle or ice brick with the lunch. Perishable items should be packed between the cold items.
Nuts: many schools have a nut free policy due to the incidence of allergy. Consult with your school if nuts or nut spreads are an option to include in the lunchbox.
Salt: is listed on the nutrition panel as sodium. Foods with less than 120mg per 100g are low in salt, while foods with more than 500mg are high in salt.
Fat: look for low fat and low saturated fat options.
Sources:
1. Florence et al. Diet and Academic Performance. J Sch Health. 2008;78:209-215
2. Evans et al. A cross-sectional survey of children's packed lunches in the UK: food and nutrient -based results. J Epidemiol Community Health. 2009;0:1-7.
But yet another study of school students has demonstrated an association between overall diet quality and academic performance. There was a significant association between eating a variety of nutritious foods in the correct amounts and academic performance. Poor diet with too much fat and sugar and too little fruit, vegetables and wholegrains, is recognised as the primary contributor to overweight and obesity in school children, with undernourished school children shown to have decreased attention and academic performance compared to those well nourished.
Healthy eating habits adopted early in childhood and maintained through adolescence and adulthood will benefit academic performance, and improve long term health potentially reducing the risk of developing chronic diseases, such as obesity, diabetes and cardiovascular disease.
With school holidays over, it is back to the ritual of the school year and lunchbox preparation. The lunchbox makes up a large proportion of the food eaten daily by school children and therefore should include a variety of nutritious foods as recommended by dietary guidelines. A healthy diet should include at least four serves of grain-based foods each day (including breads, rice, pasta and noodles), vegetables and legumes, fruit, dairy products, meat, fish and poultry products.
Providing children with quality, variety and adequate nutrition will fuel them with energy to keep them physically active and mentally alert for school activities throughout the day.
Lunch box ideas
Fruit: fresh or tinned fruit. Cut up and easy to eat whole fruit is more appealing. Dried fruit is high in sugar so should be provided occasionally.
Vegetables: cherry tomatoes and vegetable sticks such as carrot, cucumber, celery and capsicum, make great snacks or sandwich fillings. Include dips such as yoghurt, avocado, hummus, eggplant or any homemade dips (a better alternative as they have less salt and fat).
Dairy Food: fruit yoghurts, milk drinks which can be frozen overnight, mini packaged cheeses or cheese sticks. Low fat and low salt crackers accompaniments are a healthier alternative to pre-packaged ones.
Breads: include variety; multi-grain breads, wholemeal pitas and wholegrain rolls are loaded with essential vitamins and minerals and are a great source of healthy carbohydrates - providing children with energy for physical activity, healthy growth and good brain function. Half white and half wholemeal sandwiches are a great way to introduce fussy eaters to wholegrains. Try crispbreads and fruit loaf or buns, foccacias, muffins, crumpets, rice cakes and homemade pizza. Avoid chips and savoury biscuits as these tend to be high in salt and fat.
Water: is the best and first choice for hydration, and especially important in the warmer months.
Sandwich Fillings: variety adds interest. Include vegemite, various spreads, cheese, lean meat, chicken, tuna, salmon, egg, baked beans, avocado, tomato, lettuce, rocket, hummus, grated carrot, sliced cucumber and snow pea sprouts.
What to Look Out For
Lunch Box Safety: ensure foods are appetising and do not become warm or soggy after several hours. Pack food in insulated containers. Lunch boxes should be kept cool to ensure they are safe. Pack a frozen water bottle or ice brick with the lunch. Perishable items should be packed between the cold items.
Nuts: many schools have a nut free policy due to the incidence of allergy. Consult with your school if nuts or nut spreads are an option to include in the lunchbox.
Salt: is listed on the nutrition panel as sodium. Foods with less than 120mg per 100g are low in salt, while foods with more than 500mg are high in salt.
Fat: look for low fat and low saturated fat options.
Sources:
1. Florence et al. Diet and Academic Performance. J Sch Health. 2008;78:209-215
2. Evans et al. A cross-sectional survey of children's packed lunches in the UK: food and nutrient -based results. J Epidemiol Community Health. 2009;0:1-7.
Subscribe to:
Posts (Atom)
