Carbohydrate Intakes – high, low, or irrelevant?
Did you see the recent headlines surrounding the health risks of low carbohydrate diets? These were the result of a symposium hosted by ILSI SEAR Australasia in conjunction with the Grains & Legumes Nutrition Council™ held on Tuesday 19th March 2013. This event brought together a panel of highly accomplished experts to discuss the topic of carbohydrates and health. Here’s a summary of the three lead presentations as well as an outline of each of the topics discussed at the event.
Professor Peter Williams, of the University of Canberra, set the scene for the day by outlining trends in carbohydrate intake and providing an overview of the health effects of various levels of carbohydrates intake. Australia’s National Health and Medical Research Council (NHMRC) suggests Australians should eat between 45-65% energy from carbohydrates. The most recent data suggests Australians are consuming 46% energy from carbohydrate, compared to countries around the world where intakes range between 38-79%.
Prof Williams cautioned that percentage energy intake is only part of the story and that the total amount of carbohydrate and total energy consumed from carbohydrate are important considerations for health. Prof Williams outlined that higher intakes of dietary fibre and whole grains appear to have health benefits, however low carbohydrate diets which may restrict whole grains and fibre rich foods are often promoted in the general public for short term weight loss.
Notably, a recent meta-analysis found that long term exposure to low carbohydrate diets was associated with a higher risk of death, indicating that low carbohydrate diets in the long term may pose health risks. With the popularity of ‘low carb’ diets, it was not surprising this research received media attention. Here is a link to an interview Prof Williams provided on the day of the symposium. Prof Williams concluded that not all carbohydrates are the same and that food based evidence is best to guide dietary recommendations.
Professor Manny Noakes, of the CSIRO, elaborated on the potential risks and benefits of low carbohydrate diets. Based on the current evidence, Prof Noakes suggested that while low carbohydrate intake (less than 100g) appears to be effective for weight management, these diets are often associated with high saturated fat composition, which may have a negative impact on heart health.
Interestingly, Prof Noakes suggested that some components of whole grains may in fact promote fat loss, as there is a body of scientific evidence which suggests that higher grain intakes (particularly whole grains) is associated with reduced body weight. Prof Noakes concluded that the inclusion of moderate amounts of carbohydrate in the form of high fibre whole grains, low glycemic index (GI) grain foods, dairy and fruit is optimal for weight loss and nutrient intakes.
Dr Alan Barclay, of the GI Foundation and Australian Diabetes Council, addressed the risks and benefits of high carbohydrate intakes. Dr Barclay summarised a recent review which found that high fibre intake is associated with lower risk for obesity, type 2 diabetes, cardiovascular disease and colorectal cancer.
Reflecting the current debate around sugar intake, Dr Barclay discussed the latest research on dietary sugars and body weight conducted for the World Health Organization (WHO), which found that while sugar-sweetened beverages (like soft drinks and cordial) were linked to weight gain, changes appeared to be related to energy intakes and exchanging sugars for other carbohydrates (i.e. starches) was not associated with weight change.
Dr Barclay went on to present evidence which suggests that GI and glycemic load (GL) are stronger predictors of disease risk including obesity, diabetes and heart disease. In conclusion Dr Barclay stated that rather than focusing on sugar or starch content of foods the evidence suggests that Australians need to lower the GI of their diet.
Dr Jane Muir, Monash University, spoke about the risks and benefits of fermentable carbohydrates (FODMAPs).
Dr Anthony Bird, CSIRO, spoke about the emerging area of research around prebiotic carbohydrates.
Mr Bill Shrapnel, Shrapnel Nutrition Consulting, and Dr Alan Barclay evaluated the current measures of carbohydrate quality.
Dr Louise Burke, of the Australian Institute of Sport, outlined the evolution of carbohydrate guidelines for sports performance.
Ms Nilani Sritharan, Cereal Partners Worldwide, described the challenges of translating the nutritional science into real foods that consumer will eat.
Ms Sarah Hyland, Colmar Brunton, spoke about consumer attitudes to carbohydrate intake.
Prof Amanda Lee, Queensland University of Technology, outlined the current consumer guidance on carbohydrate intake as outlined in the Australian Dietary Guidelines.
If you would like to read further on one or more of the topics discussed on the day each of the presentations are available via the GLNC website.
Tuesday, April 2, 2013
Friday, January 25, 2013
Grains and legumes on the plate
The new Dietary Guidelines: know your serve sizes
Guideline 2
One significant change from the previous Guidelines is the change in recommendation for grain foods from ‘preferably wholegrain’ to ‘mostly wholegrain and/or high cereal fibre varieties’. This is based on the evidence that eating both whole grain and grain foods high in cereal fibre is linked to reduced risk of chronic disease and weight gain (2). Surveys conducted for GLNC indicate that Australians are not eating ‘mostly’ whole grain and high fibre grain foods but only choosing these foods a third of the time. To help get the message across, public health campaigns are needed to encourage these foods as well as work by the food industry to provide tasty options.
Whole grain foods vary in the amount of whole grain they contain. To choose foods higher in whole grain check the ingredient list and choose foods with the higher whole grain percentage. GLNC is working towards a whole grain claim on pack that will make it easier to choose foods with more whole grain. We hope to launch this by mid 2013 so look out for it on food labels early in 2014.
Australian Guide to Healthy Eating
References
1. Australian Dietary Guidelines and Australian Guide to Healthy Eating 2012.
2. National Health and Medical Research Council. A review of the evidence to address targeted questions to inform the revision of the Australian Dietary Guidelines. 2011, Commonwealth of Australia: Canberra
3. Grains and Legumes Nutrition Council. Lifting the Lid on Legumes: a guide to the benefits of legumes
4. Project Go Grain, Colmar Brunton 2011 (Unpublished, data available on request)
The new Australian Dietary Guidelines were launched this
week by the National Health and Medical Research Council. It is good to see that the Guidelines continue
to encourage Australians to eat a variety of grain foods and legumes as part of
a healthy diet. But serve sizes and the number of serves recommended per day
have changed which may create confusion. With people already choosing core grain
foods less often, it’s vital health care professionals and others understand
the changes.
The Dietary Guidelines summarise
the best available scientific evidence to provide a guide to what makes a
‘healthy diet’. That is, they recommend food choices that provide the nutrients
needed for optimal well being today and protect against chronic disease in the
future.
The launch of the new
Guidelines, which were last reviewed in 2003, have been keenly anticipated by
many people who use them in range different settings such as health care
professionals in giving advice to patients, Government agencies in developing
healthy eating initiatives and the food industry in developing a healthier food
supply.
The 300 page document is
distilled down to five guidelines. The first Guideline encourages Australians
to eat a wide variety of foods from five food groups.
- Enjoy a wide variety of nutritious foods from these five groups every day
- Plenty of vegetables, including different types and colours, and legumes/bean
- Fruit
- Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
- Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/bean
- milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years).
And drink water.
One significant change from the previous Guidelines is the change in recommendation for grain foods from ‘preferably wholegrain’ to ‘mostly wholegrain and/or high cereal fibre varieties’. This is based on the evidence that eating both whole grain and grain foods high in cereal fibre is linked to reduced risk of chronic disease and weight gain (2). Surveys conducted for GLNC indicate that Australians are not eating ‘mostly’ whole grain and high fibre grain foods but only choosing these foods a third of the time. To help get the message across, public health campaigns are needed to encourage these foods as well as work by the food industry to provide tasty options.
Whole grain foods vary in the amount of whole grain they contain. To choose foods higher in whole grain check the ingredient list and choose foods with the higher whole grain percentage. GLNC is working towards a whole grain claim on pack that will make it easier to choose foods with more whole grain. We hope to launch this by mid 2013 so look out for it on food labels early in 2014.
It was good to see that legumes were encouraged as ‘valuable
inclusions in the diet’ and ‘a cost efficient source of protein, iron, some
essential fatty acids, soluble and insoluble fibre’. The value of legumes as a nutritious food is
reflected in their inclusion in both the ‘meat and alternatives’ food group as
well as the vegetables food group.
However, it was disappointing that the Guidelines didn’t
provide a recommended number of serves of legumes per week as was provided for
other foods in the meat and alternatives group. A recommendation of serves per
week would help encourage people to enjoy legumes more often, particularly as
only one in every five Australians eats legumes regularly. GLNC recommends
eating legumes 2 – 3 times a week to reduce risk of heart disease and help
manage diabetes (3).
Australian Guide to Healthy Eating
The Australian Guide to Healthy Eating is what most people
would think of as ‘the plate’ (or in some countries, the pyramid). It translates the Dietary Guidelines into a
simple how-to guide with recommendations for the number of serves of each food
group the ‘average’ person should eat depending on their age and gender.
One concern with the new Australian Guide to Healthy Eating is
the changes to serve size and the number of serves of grain foods. The serve
sizes have decreased to levels that don’t reflect a realistic portion, such as
one quarter of a cup of muesli (Table 1). With the reduction in serve size
there has been an increase in the recommended number of serves to six per day.
Six serves of grain foods may seem a lot to people who take
this to mean eating grain foods six times a day. This is likely to make
it difficult for people to understand how much grain food to eat each day,
particularly as many Australians are actively avoiding core grain foods
believing that it will help with weight loss (4).
To help avoid the confusion, it is important that health
care professionals and others using the Guide have a good understanding of the
serve sizes. Looking at the serve sizes listed in the table below you can see
that most people would eat at least two serves of grain foods in one meal. For
example, two slices of bread as a sandwich is two serves.
Six serves in one day might include a bowl of high fibre
cereal for breakfast, a wholemeal sandwich at lunch, a whole grain crispbread
snack and cup of rice with your dinner.
- 1 slice of bread, ½ medium roll or flatbread
- ½ cup cooked rice, pasta or noodles
- ½ cup cooked porridge, polenta, 2/3 cup wheat flake cereal, ¼ cup muesli
- 3 crispbreads
- 1 crumpet, English muffin or scone
- ½ cup cooked barley, buckwheat, semolina or quinoa
- ¼ cup flour
- ½ cup cooked or canned legumes, when eating as a side dish with other vegetables
- 1 cup (150g) cooked or canned legumes, when eating as an alternative to meat
- 170g of tofu
To make the message a little easier GLNC recommends
Australians enjoy grain foods 3 – 4 times a day and legumes 2 – 3 times a week.
The Grains & Legumes Nutrition Council has a number of
resources to help people understand how to follow the new Dietary Guidelines
and the Australian Guide to Healthy Eating. For information and recipes visit www.glnc.org.au.
References
1. Australian Dietary Guidelines and Australian Guide to Healthy Eating 2012.
2. National Health and Medical Research Council. A review of the evidence to address targeted questions to inform the revision of the Australian Dietary Guidelines. 2011, Commonwealth of Australia: Canberra
3. Grains and Legumes Nutrition Council. Lifting the Lid on Legumes: a guide to the benefits of legumes
4. Project Go Grain, Colmar Brunton 2011 (Unpublished, data available on request)
Grain of the Gods
The International Year of Quinoa
The International Year of Quinoa is here and the popularity of this unique ‘Pseudo-grain’ continues to soar. Increasing demand for quiona has been driven by its status as a nutritious health food, in Australia and developed countries around the world. Quinoa is also a remarkably adaptive crop with the potential to be grown in many regions around the world, and so from a global perspective quinoa has great potential to assist in addressing food security and malnutrition in the future.
Quinoa has been grown since 3,000BC in the Andes region of South America, where it has a demonstrated an ability to adapt to a range of growing conditions. With climate change and increasing populations many countries are faced with increasing difficulty in providing adequate and nutritious foods to their population. The declaration of The International Year of Quinoa is the first of many steps by the United Nations to highlight quinoa’s global potential and research is underway within Australia and internationally to find out which specific types of quinoa will be suited to various regions around the world.
This ancient grain has established a formidable reputation among the indigenous peoples of the Andes region, where it is traditionally referred to as “The mother grain”, “The grain of the gods” and “The golden grain”. More recently quinoa was labelled as, “One of humanity´s most promising crops” by the United Nations and it appears Australia's peak health and research body, the National Health and Medical Research Council (NHMRC) agrees as the 2011 Draft Australian Dietary Guidelines include quinoa in the list of recommended grains.
“Eat a wide variety of nutritious foods from these five groups every day including grain (cereal) foods, mostly wholegrain, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley” 2011 Draft Australian Dietary Guidelines1
Quinoa, along with amaranth and buckwheat are technically ‘pseudo-cereals’ as they belong to a different plant species to ‘true cereals’ like oats, wheat, rye, barley and others. Nutritionally pseudo cereals and true cereals are similar; however quiona has some unique features which have contributed to its recent success as a health food, including being:
• One of the few plants foods that are a complete protein, meaning it contains significant amounts of all of the essential amino acids necessary for health 2
• Higher in protein compared with other true cereals, yet not as high as legumes2
• Source of low glycemic index carbohydrates3
• Higher in fibre and unsaturated fats compared with other true and pseudo cereals4
• Containing a range vitamins and minerals including folate, potassium, phosphorous, magnesium, calcium, iron and zinc4
• Containing a range of antioxidants5
• Most common varieties are gluten free
Extensive studies on the health benefits of quinoa have not yet been conducted, however the diverse range of nutrients found in this unique grain make it a great candidate to provide health benefits. As interest grows and people eat more qunioa we may soon see scientific evidence of quiona’s effects on the risk of chronic conditions such as such as cardiovascular disease, type 2 diabetes and inflammation.
Not only is quinoa packed with nutrition it also tastes great with a subtle nutty taste that marries well with all kinds of ingredients. It is versatile and just like cooking rice the grain cooks quickly to create a light, fluffy side dish and it can also be added to soups, salads and baked goods.
Cooking Guide:
• To cook, add 1 cup of quinoa to 2 cups of water, bring to a boil then simmer for 12 – 15 minutes until the water is absorbed.
• Like couscous, quinoa benefits from a quick fluff with a fork just before serving.
Tip: Rinse quinoa well before cooking as it has a bitter residue of saponins, a naturally occurring plant defence.
Quinoa has enormous potential in the food industry as Australians are looking for healthier options, so keep an eye out in your supermarket! Food companies are catching on, so as well as whole quinoa receiving more shelve space watch out for new and innovative products which include quinoa as an ingredient such as breads, readymade meals, side dishes, soups and even snack foods.
References:
1. Jancurova M, Minarovicova L and Dandar A. Quinoa - a review. Czech J. Food Sci. 2009, 27: 71-79.
2. NHMRC. Draft Australian Dietary Guidelines for public consultation. 2011.
3. The University of Sydney. Glycemic Index Database. www.glycemicindex.com
4. Hager, A.-S., et al., Nutritional properties and ultra-structure of commercial gluten free flours from different botanical sources compared to wheat flours, Journal of Cereal Science (2012), http://dx.doi.org/10.1016/j.jcs.2012.06.005
5. Vega-Gálvez A, et al. Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review. Journal of the Science of Food and Agriculture. 2010 Dec;90(15):2541-7. doi: 10.1002/jsfa.4158.
The International Year of Quinoa is here and the popularity of this unique ‘Pseudo-grain’ continues to soar. Increasing demand for quiona has been driven by its status as a nutritious health food, in Australia and developed countries around the world. Quinoa is also a remarkably adaptive crop with the potential to be grown in many regions around the world, and so from a global perspective quinoa has great potential to assist in addressing food security and malnutrition in the future.
Quinoa has been grown since 3,000BC in the Andes region of South America, where it has a demonstrated an ability to adapt to a range of growing conditions. With climate change and increasing populations many countries are faced with increasing difficulty in providing adequate and nutritious foods to their population. The declaration of The International Year of Quinoa is the first of many steps by the United Nations to highlight quinoa’s global potential and research is underway within Australia and internationally to find out which specific types of quinoa will be suited to various regions around the world.
This ancient grain has established a formidable reputation among the indigenous peoples of the Andes region, where it is traditionally referred to as “The mother grain”, “The grain of the gods” and “The golden grain”. More recently quinoa was labelled as, “One of humanity´s most promising crops” by the United Nations and it appears Australia's peak health and research body, the National Health and Medical Research Council (NHMRC) agrees as the 2011 Draft Australian Dietary Guidelines include quinoa in the list of recommended grains.
“Eat a wide variety of nutritious foods from these five groups every day including grain (cereal) foods, mostly wholegrain, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley” 2011 Draft Australian Dietary Guidelines1
Quinoa, along with amaranth and buckwheat are technically ‘pseudo-cereals’ as they belong to a different plant species to ‘true cereals’ like oats, wheat, rye, barley and others. Nutritionally pseudo cereals and true cereals are similar; however quiona has some unique features which have contributed to its recent success as a health food, including being:
• One of the few plants foods that are a complete protein, meaning it contains significant amounts of all of the essential amino acids necessary for health 2
• Higher in protein compared with other true cereals, yet not as high as legumes2
• Source of low glycemic index carbohydrates3
• Higher in fibre and unsaturated fats compared with other true and pseudo cereals4
• Containing a range vitamins and minerals including folate, potassium, phosphorous, magnesium, calcium, iron and zinc4
• Containing a range of antioxidants5
• Most common varieties are gluten free
Extensive studies on the health benefits of quinoa have not yet been conducted, however the diverse range of nutrients found in this unique grain make it a great candidate to provide health benefits. As interest grows and people eat more qunioa we may soon see scientific evidence of quiona’s effects on the risk of chronic conditions such as such as cardiovascular disease, type 2 diabetes and inflammation.
Not only is quinoa packed with nutrition it also tastes great with a subtle nutty taste that marries well with all kinds of ingredients. It is versatile and just like cooking rice the grain cooks quickly to create a light, fluffy side dish and it can also be added to soups, salads and baked goods.
Cooking Guide:
• To cook, add 1 cup of quinoa to 2 cups of water, bring to a boil then simmer for 12 – 15 minutes until the water is absorbed.
• Like couscous, quinoa benefits from a quick fluff with a fork just before serving.
Tip: Rinse quinoa well before cooking as it has a bitter residue of saponins, a naturally occurring plant defence.
Quinoa has enormous potential in the food industry as Australians are looking for healthier options, so keep an eye out in your supermarket! Food companies are catching on, so as well as whole quinoa receiving more shelve space watch out for new and innovative products which include quinoa as an ingredient such as breads, readymade meals, side dishes, soups and even snack foods.
References:
1. Jancurova M, Minarovicova L and Dandar A. Quinoa - a review. Czech J. Food Sci. 2009, 27: 71-79.
2. NHMRC. Draft Australian Dietary Guidelines for public consultation. 2011.
3. The University of Sydney. Glycemic Index Database. www.glycemicindex.com
4. Hager, A.-S., et al., Nutritional properties and ultra-structure of commercial gluten free flours from different botanical sources compared to wheat flours, Journal of Cereal Science (2012), http://dx.doi.org/10.1016/j.jcs.2012.06.005
5. Vega-Gálvez A, et al. Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review. Journal of the Science of Food and Agriculture. 2010 Dec;90(15):2541-7. doi: 10.1002/jsfa.4158.
Friday, December 7, 2012
Legumes and chronic disease
Evidence of the health benefits of legumes builds
The science supporting the health benefits of legumes is stacking up with two large intervention studies indicating the importance of eating legumes regularly for older people and people with diabetes. Only one in five Australians eat legumes regularly and so with rising rates of chronic disease, Australian’s stand to benefit more than ever from the health benefits associated with increasing legume intake.
Legumes and Cardiovascular Disease
Cardiovascular disease is one of Australia's largest health problems and is the term used for heart, stroke and any disease of the blood vessel. The Heart Foundation estimates that this disease accounts for approximately 33% of deaths each year, “killing one Australian every 11 minutes”.1 A recent study compared risk factors for cardiovascular disease for individuals aged 50 years and older following their regular diet versus a legume based diet. The legume based diet included 150g dry weight (250g wet weight) per day of foods prepared with lentils, chickpeas, beans and peas. The authors concluded that a legume based diet reduced total and LDL-cholesterol in individuals aged 50 years and older, an age at which the risk of cardiovascular disease is elevated. These observations were estimated to reduce coronary heart disease by 17-25%.2
Legumes provide a range of essential nutrients including protein, carbohydrates, dietary fibre, minerals and vitamins. The component in legumes which may account for their cholesterol-lowering effects may be dietary fibre, through its action of binding bile acids in the intestine and preventing their reabsorption. This recent study found that participants ate approximately 36% more fibre during the pulse based diet compared with the regular diet.2
Legumes and Diabetes
Nearly one million Australians have diabetes, surprisingly it is estimated that about half of those are not aware that they have the condition. As poorly controlled diabetes is a strong risk factor for cardiovascular disease it is no surprise that around 75% of Australian’s with diabetes die from cardiovascular disease.3
Legumes are among the lowest glycemic index (GI) foods. Low GI foods are digested slowly and they have been shown to improve blood glucose control in people with diabetes. A recent Canadian study compared a low GI diet which encouraged individuals to eat at least one cup (around 190g) of cooked pulses per day with a high wheat fibre diet were whole wheat cereals, breads and brown rice were emphasised. The authors concluded that eating legumes as part of a low GI diet improved blood glucose control and reduced risk of coronary heart disease in individuals with diabetes.4
These findings support current recommendations for individuals with diabetes to include legumes to decrease the overall GI of their diet. The mechanism behind improved blood glucose with higher legume intake may not only be accounted for by the low GI of legumes. Legumes contain soluble fibre and vegetable proteins which may contribute to improved blood glucose control observed with higher intake of legumes.
How much should we eat?
In the studies discussed the participants were encouraged to eat around 250g & 190g of cooked legumes daily, respectively. On average Australians only eat 18.5 grams of legumes per week.5 This average is deceptive because actually most Australian’s are not eating any legumes regularly. Aiming for at least two serves of legumes a week is a good start, but keep in mind the health benefits associated with higher intakes of legumes.
One serve = 75g or ½ cup cooked beans, peas or lentils.
For more information on legumes visit our website to download copy of ‘Lifting the Lid on Legumes’ and ‘Tips and Tricks to enjoying legumes more often’ as well as our recently developed fact sheet “Heart Health with grains and legumes”. While you’re there pick up some ideas from our legume recipe pages. www.glnc.org.au
References:
1. The Heart Foundation. Accessed online 13th November 2012. www.heartfoundation.org.au
2. Abeysekara, S et al. A pulse based diet is effective for reducing total and LDL cholesterol in older adults. British Journal of Nutrition 2012, 108, pp S103- S110
3. Diabetes Australia. Accessed online 13th November 2012. www.diabetesaustralia.com.au
4. Jenkins, D et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in Type 2 Diabetes Mellitus: a randomized controlled trial. Archives of Internal Medicine 2012. Published online.
5. Project Go Grain, Colmar Brunton 2011
The science supporting the health benefits of legumes is stacking up with two large intervention studies indicating the importance of eating legumes regularly for older people and people with diabetes. Only one in five Australians eat legumes regularly and so with rising rates of chronic disease, Australian’s stand to benefit more than ever from the health benefits associated with increasing legume intake.
Legumes and Cardiovascular Disease
Cardiovascular disease is one of Australia's largest health problems and is the term used for heart, stroke and any disease of the blood vessel. The Heart Foundation estimates that this disease accounts for approximately 33% of deaths each year, “killing one Australian every 11 minutes”.1 A recent study compared risk factors for cardiovascular disease for individuals aged 50 years and older following their regular diet versus a legume based diet. The legume based diet included 150g dry weight (250g wet weight) per day of foods prepared with lentils, chickpeas, beans and peas. The authors concluded that a legume based diet reduced total and LDL-cholesterol in individuals aged 50 years and older, an age at which the risk of cardiovascular disease is elevated. These observations were estimated to reduce coronary heart disease by 17-25%.2
Legumes provide a range of essential nutrients including protein, carbohydrates, dietary fibre, minerals and vitamins. The component in legumes which may account for their cholesterol-lowering effects may be dietary fibre, through its action of binding bile acids in the intestine and preventing their reabsorption. This recent study found that participants ate approximately 36% more fibre during the pulse based diet compared with the regular diet.2
Legumes and Diabetes
Nearly one million Australians have diabetes, surprisingly it is estimated that about half of those are not aware that they have the condition. As poorly controlled diabetes is a strong risk factor for cardiovascular disease it is no surprise that around 75% of Australian’s with diabetes die from cardiovascular disease.3
Legumes are among the lowest glycemic index (GI) foods. Low GI foods are digested slowly and they have been shown to improve blood glucose control in people with diabetes. A recent Canadian study compared a low GI diet which encouraged individuals to eat at least one cup (around 190g) of cooked pulses per day with a high wheat fibre diet were whole wheat cereals, breads and brown rice were emphasised. The authors concluded that eating legumes as part of a low GI diet improved blood glucose control and reduced risk of coronary heart disease in individuals with diabetes.4
These findings support current recommendations for individuals with diabetes to include legumes to decrease the overall GI of their diet. The mechanism behind improved blood glucose with higher legume intake may not only be accounted for by the low GI of legumes. Legumes contain soluble fibre and vegetable proteins which may contribute to improved blood glucose control observed with higher intake of legumes.
How much should we eat?
In the studies discussed the participants were encouraged to eat around 250g & 190g of cooked legumes daily, respectively. On average Australians only eat 18.5 grams of legumes per week.5 This average is deceptive because actually most Australian’s are not eating any legumes regularly. Aiming for at least two serves of legumes a week is a good start, but keep in mind the health benefits associated with higher intakes of legumes.
One serve = 75g or ½ cup cooked beans, peas or lentils.
For more information on legumes visit our website to download copy of ‘Lifting the Lid on Legumes’ and ‘Tips and Tricks to enjoying legumes more often’ as well as our recently developed fact sheet “Heart Health with grains and legumes”. While you’re there pick up some ideas from our legume recipe pages. www.glnc.org.au
References:
1. The Heart Foundation. Accessed online 13th November 2012. www.heartfoundation.org.au
2. Abeysekara, S et al. A pulse based diet is effective for reducing total and LDL cholesterol in older adults. British Journal of Nutrition 2012, 108, pp S103- S110
3. Diabetes Australia. Accessed online 13th November 2012. www.diabetesaustralia.com.au
4. Jenkins, D et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in Type 2 Diabetes Mellitus: a randomized controlled trial. Archives of Internal Medicine 2012. Published online.
5. Project Go Grain, Colmar Brunton 2011
Surviving the festive season
Healthy tips and tasty ideas
With the festive season approaching we are all looking forward to celebrating good food among good company. With all of the celebration and excitement around this time of year it can often become all too easy to depart from your usual healthy eating habits and so it’s no wonder they call it silly season. Our team of dietitians have therefore put together some simple tips and tasty ideas to you get through the festive season.
Balance it out
Tis the season, so be sure to enjoy your favourite treats in moderation. While enjoying the celebrations don’t forget to balance out your food choices and aim to include a variety of core grains foods and legumes as well as lean protein, low fat dairy, fruit, salads and vegetables to get all of the nutrients you need.
Keep your eating routine
This time of year often means changes in your daily routine, it is important to maintain a regular eating pattern to get the most out of time away from work or study. By eating regularly you can maintain your energy levels and prevent yourself from overeating at the next meal and feeling as stuffed as the Christmas turkey. Check out these quick and easy meal & snack ideas:
• Crispy Chickpea Snack
• Tuna Delight
• Rye Bread Crostinis
Plan to perform in the Christmas crowds
Plan a nutritious meal before heading out to do your Christmas shopping. If you are planning a big day of bargains why not bring some healthy snacks with you. Base your pre shopping meal or snacks on core grain foods or legumes to provide you with lasting energy to get through the Christmas crowds.
• Whole grain (wholemeal or mixed grain) toast, crumpets or English muffins
• High fibre or whole grain breakfast cereal or natural muesli
• Porridge or bircher muesli
• Sandwiches, rolls or wraps made with high fibre bread and your favourite filling
• Salads made with grains like brown rice and cracked wheat (bulgur), or legumes like four bean mix, kidney beans and chickpeas
Be innovative
Experiment with some not so familiar grains and legumes. Why not try some of these easy to make snacks and side dish ideas:
• Beetroot hummus
• Mung bean dip
• French style lentil and quinoa salad
• Wheat berry and quinoa tabouleh
• Greenwheat FreekehTM kibbeh skewers
• Faba bean salad
Keep the fibre up
Avoid putting on the Christmas kilo’s by eating adequate fibre. Research shows that high fibre diets can help manage hunger levels and decrease the desire to eat soon after a meal. Studies show the average effect of increasing dietary fibre intakes may achieve a decreased kilojoule intake which is a vital part of weight control. To increase your fibre intake choose high fibre grains foods and legumes as well as other sources of fibre which include fruit, vegetable and nuts so aim to include a variety of these foods in your diet. To learn more about the additional benefits of dietary fibre check out our fact sheet here.
References:
1. Slavin JL and Green H. Dietary fibre and satiety. Nutrition Bulletin. 2007; 32 (suppl 1), 32–42.
2. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001; 59:129-139.
With the festive season approaching we are all looking forward to celebrating good food among good company. With all of the celebration and excitement around this time of year it can often become all too easy to depart from your usual healthy eating habits and so it’s no wonder they call it silly season. Our team of dietitians have therefore put together some simple tips and tasty ideas to you get through the festive season.
Balance it out
Tis the season, so be sure to enjoy your favourite treats in moderation. While enjoying the celebrations don’t forget to balance out your food choices and aim to include a variety of core grains foods and legumes as well as lean protein, low fat dairy, fruit, salads and vegetables to get all of the nutrients you need.
Keep your eating routine
This time of year often means changes in your daily routine, it is important to maintain a regular eating pattern to get the most out of time away from work or study. By eating regularly you can maintain your energy levels and prevent yourself from overeating at the next meal and feeling as stuffed as the Christmas turkey. Check out these quick and easy meal & snack ideas:
• Crispy Chickpea Snack
• Tuna Delight
• Rye Bread Crostinis
Plan to perform in the Christmas crowds
Plan a nutritious meal before heading out to do your Christmas shopping. If you are planning a big day of bargains why not bring some healthy snacks with you. Base your pre shopping meal or snacks on core grain foods or legumes to provide you with lasting energy to get through the Christmas crowds.
• Whole grain (wholemeal or mixed grain) toast, crumpets or English muffins
• High fibre or whole grain breakfast cereal or natural muesli
• Porridge or bircher muesli
• Sandwiches, rolls or wraps made with high fibre bread and your favourite filling
• Salads made with grains like brown rice and cracked wheat (bulgur), or legumes like four bean mix, kidney beans and chickpeas
Be innovative
Experiment with some not so familiar grains and legumes. Why not try some of these easy to make snacks and side dish ideas:
• Beetroot hummus
• Mung bean dip
• French style lentil and quinoa salad
• Wheat berry and quinoa tabouleh
• Greenwheat FreekehTM kibbeh skewers
• Faba bean salad
Keep the fibre up
Avoid putting on the Christmas kilo’s by eating adequate fibre. Research shows that high fibre diets can help manage hunger levels and decrease the desire to eat soon after a meal. Studies show the average effect of increasing dietary fibre intakes may achieve a decreased kilojoule intake which is a vital part of weight control. To increase your fibre intake choose high fibre grains foods and legumes as well as other sources of fibre which include fruit, vegetable and nuts so aim to include a variety of these foods in your diet. To learn more about the additional benefits of dietary fibre check out our fact sheet here.
References:
1. Slavin JL and Green H. Dietary fibre and satiety. Nutrition Bulletin. 2007; 32 (suppl 1), 32–42.
2. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001; 59:129-139.
Tuesday, October 9, 2012
Snapshots from ICD
Three sessions reviewed
Two thousand dietitians converged on the Sydney Convention Centre in September for the International Congress of Dietetics. With so much to see it was hard to decide which sessions to attend. We have put together a summary of three interesting presentations from the conference.
Food Insulin Index Presentation Overview
Kirsten Bell from Diabetes Australia presented the results of an intervention trial investigating which foods stimulate insulin secretion and the relative differences as indicated by the Food Insulin Index (FII). Unlike the Glycemic Index (GI) which indicates the effect of carbohydrate in a food on blood glucose levels, the FII is a measure of the normal insulin demand of a whole food. The FII is determined by taking 1,000kJ portions of food and measuring the insulin response relative to a reference food. Similar to GI, the higher Index numbers indicates greater response. It appears from the results that all three macronutrients affect insulin secretion, not just carbohydrate.
Some example values:
Mars bar 89
White bread 73
Apple 43
Grain Bread 41
Beef 37
Chicken 19
Kirsten explained that the FII is an emerging area of research and so it is not recommended that dietitians use this in counselling of patients until more research has been conducted. Current research is investigating if following a lower FII diet can lead to reduced risk of glucose intolerance and so help with blood glucose control.
GoScan Presentation Overview
GoScanTM is a new smart phone app that will allow Australians to scan the barcode of products on the shelf to access information about the product including ingredients, allergens and nutrients. There will be a controlled release of the app in October and the general release is planned for March 2013. A total of 15,000 products will be able to be scanned, representing 60% of the products on shelf. The company is working with organisations such as the Heart Foundation Tick and the Healthy Kids Association to also provide information about the products that meet the criteria for these programs.
Are our kids fibre recommendations a little rough? Presentation Overview
The current Australian recommendations for fibre intake for children are based on population studies. This assumes that children are eating enough fibre to maintain healthy bowel function because there is not a high prevalence of digestive health issues in Australian children. However, at a breakfast seminar hosted by Kellogg Nutrition, Professor Terry Bolin from the Gut Foundation shared the results from a survey of Australian children in 2011 which found that 40% of Australian children (8-12 years) do regularly suffer pain, constipation or diarrhoea. The mothers surveyed reported recommending their child drink water to ease constipation rather than increase fibre in the diet. So perhaps the current recommendations are not enough. Professor Joanne Slavin, a fibre expert from the University of Minnesota, pointed out that unfortunately there is not enough research on the amount of fibre children need for good gut health.
The Gut Foundation is also currently conducting research looking into the effect of high fibre breakfast cereal on digestive health. It is hoped this 14-day trial will add to the evidence for the benefit if fibre in the diet of children. Professor Bolin highlighted that as we tell people to eat fewer calories fibre intake reduces, so it is important to help people, including children, make smarter choices.
Final word....
My favourite quote from the conference: ‘We live in an era where people die by their own hand, by their fork’, Julian Cribb, author.
Two thousand dietitians converged on the Sydney Convention Centre in September for the International Congress of Dietetics. With so much to see it was hard to decide which sessions to attend. We have put together a summary of three interesting presentations from the conference.
Food Insulin Index Presentation Overview
Kirsten Bell from Diabetes Australia presented the results of an intervention trial investigating which foods stimulate insulin secretion and the relative differences as indicated by the Food Insulin Index (FII). Unlike the Glycemic Index (GI) which indicates the effect of carbohydrate in a food on blood glucose levels, the FII is a measure of the normal insulin demand of a whole food. The FII is determined by taking 1,000kJ portions of food and measuring the insulin response relative to a reference food. Similar to GI, the higher Index numbers indicates greater response. It appears from the results that all three macronutrients affect insulin secretion, not just carbohydrate.
Some example values:
Mars bar 89
White bread 73
Apple 43
Grain Bread 41
Beef 37
Chicken 19
Kirsten explained that the FII is an emerging area of research and so it is not recommended that dietitians use this in counselling of patients until more research has been conducted. Current research is investigating if following a lower FII diet can lead to reduced risk of glucose intolerance and so help with blood glucose control.
GoScan Presentation Overview
GoScanTM is a new smart phone app that will allow Australians to scan the barcode of products on the shelf to access information about the product including ingredients, allergens and nutrients. There will be a controlled release of the app in October and the general release is planned for March 2013. A total of 15,000 products will be able to be scanned, representing 60% of the products on shelf. The company is working with organisations such as the Heart Foundation Tick and the Healthy Kids Association to also provide information about the products that meet the criteria for these programs.
Are our kids fibre recommendations a little rough? Presentation Overview
The current Australian recommendations for fibre intake for children are based on population studies. This assumes that children are eating enough fibre to maintain healthy bowel function because there is not a high prevalence of digestive health issues in Australian children. However, at a breakfast seminar hosted by Kellogg Nutrition, Professor Terry Bolin from the Gut Foundation shared the results from a survey of Australian children in 2011 which found that 40% of Australian children (8-12 years) do regularly suffer pain, constipation or diarrhoea. The mothers surveyed reported recommending their child drink water to ease constipation rather than increase fibre in the diet. So perhaps the current recommendations are not enough. Professor Joanne Slavin, a fibre expert from the University of Minnesota, pointed out that unfortunately there is not enough research on the amount of fibre children need for good gut health.
The Gut Foundation is also currently conducting research looking into the effect of high fibre breakfast cereal on digestive health. It is hoped this 14-day trial will add to the evidence for the benefit if fibre in the diet of children. Professor Bolin highlighted that as we tell people to eat fewer calories fibre intake reduces, so it is important to help people, including children, make smarter choices.
Final word....
My favourite quote from the conference: ‘We live in an era where people die by their own hand, by their fork’, Julian Cribb, author.
Food for thought
Enjoy a healthy diet today for an active mind tomorrow
It seems we are just waking up to the idea that what we eat may affect our mood, our risk of depression or even our risk of developing dementia in old age. New research indicates that our health in mid-life may affect our mental health both now and later in life. This emerging area of science was one focus of the recent Food Industry Forum for Nutrition Research in Sydney.
Mood and anxiety disorders affect a large number of people and affect people from a very young age. One Australian study found that 35% of women reported having had a mood or anxiety disorder at some stage during their lives.1 The average age of onset of anxiety disorders is 6 years old and depression is 13 years old. Given these figures it is not surprising depression is anticipated to be the second highest cause of disability in the world by 2020. What may be surprising though is that these mental disorders appear to be linked to the choices we make in the food we eat.
At the Food Industry Forum in September, Associate Professor Felice Jacka gave a presentation of the latest research in this area including a number of studies conducted in Australia. In an Australian study of 1,000 women a ‘traditional diet’ consisting mainly of vegetables, fruit, beef, lamb, whole grains and fish was linked to lower risk of both anxiety and depression. A ‘Western diet’ characterized by high intakes of fast food and junk food increased risk of these conditions.2 A/Professor Jacka explained there are now a large number of population studies that indicate a less healthy diet is linked to higher risk of mental disorders, even when taking into account other factors such as social situation, income, age or family history.
Interestingly studies in teenagers show similar results. In one example an Australian prospective cohort study of adolescents found that teens whose diet became less healthy were more likely to have deteriorating mental health. Given the young age of onset of mental health disorders, the authors suggest it is possible a healthier diet could help prevent common mental health disorders in adulthood.
Our physical health in our early years may also affect our mental health later in life. At the Forum, Professor Kaarin Anstey from the Australian National University presented the findings of a systematic review of the link between mid-life obesity and increased risk of late-life dementia. The review found that people who are overweight or obese in mid-life are more likely to suffer Alzheimer’s disease and dementia later in life. It appears that abdominal adiposity (carrying more weight around the belly) in particular increases risk.
Professor Dye from Leeds University in the UK explained that changes in cognition may be due to foods having direct effect on the brain. Alternatively, changes in the food we eat may also lead to better health by lowering blood pressure, losing weight, improving blood sugar control or blood flow. Better health may help to improve brain function as trials have shown that people who are obese, have type 2 diabetes or impaired glucose tolerance do not do as well in tests of memory and concentration.
So, a healthy diet now is not just important for your physical wellbeing, it may also help keep your mind healthy well into old age. To reduce your risk of declining mental health due to gaining weight, or developing chronic disease such as diabetes and heart disease enjoy a variety of vegetables, fruit, whole grains and legumes every day.
References:
Presentations from the Food Industry Forum for Nutrition Research
1. Williams L, et al. The prevalence of mood and anxiety disorders in Australian women. Australas Psychiatry. 2010 Jun;18(3):250-5.
2. Jacka F, et al. Association of Western and traditional diets with depression and anxiety in women. Am J Psychiatry. 2010 Mar;167(3):305-11.
3. Jacka F, et al. A Prospective Study of Diet Quality and Mental Health in Adolescents. PLoS One. 2011;6(9):e24805
It seems we are just waking up to the idea that what we eat may affect our mood, our risk of depression or even our risk of developing dementia in old age. New research indicates that our health in mid-life may affect our mental health both now and later in life. This emerging area of science was one focus of the recent Food Industry Forum for Nutrition Research in Sydney.
Mood and anxiety disorders affect a large number of people and affect people from a very young age. One Australian study found that 35% of women reported having had a mood or anxiety disorder at some stage during their lives.1 The average age of onset of anxiety disorders is 6 years old and depression is 13 years old. Given these figures it is not surprising depression is anticipated to be the second highest cause of disability in the world by 2020. What may be surprising though is that these mental disorders appear to be linked to the choices we make in the food we eat.
At the Food Industry Forum in September, Associate Professor Felice Jacka gave a presentation of the latest research in this area including a number of studies conducted in Australia. In an Australian study of 1,000 women a ‘traditional diet’ consisting mainly of vegetables, fruit, beef, lamb, whole grains and fish was linked to lower risk of both anxiety and depression. A ‘Western diet’ characterized by high intakes of fast food and junk food increased risk of these conditions.2 A/Professor Jacka explained there are now a large number of population studies that indicate a less healthy diet is linked to higher risk of mental disorders, even when taking into account other factors such as social situation, income, age or family history.
Interestingly studies in teenagers show similar results. In one example an Australian prospective cohort study of adolescents found that teens whose diet became less healthy were more likely to have deteriorating mental health. Given the young age of onset of mental health disorders, the authors suggest it is possible a healthier diet could help prevent common mental health disorders in adulthood.
Our physical health in our early years may also affect our mental health later in life. At the Forum, Professor Kaarin Anstey from the Australian National University presented the findings of a systematic review of the link between mid-life obesity and increased risk of late-life dementia. The review found that people who are overweight or obese in mid-life are more likely to suffer Alzheimer’s disease and dementia later in life. It appears that abdominal adiposity (carrying more weight around the belly) in particular increases risk.
Professor Dye from Leeds University in the UK explained that changes in cognition may be due to foods having direct effect on the brain. Alternatively, changes in the food we eat may also lead to better health by lowering blood pressure, losing weight, improving blood sugar control or blood flow. Better health may help to improve brain function as trials have shown that people who are obese, have type 2 diabetes or impaired glucose tolerance do not do as well in tests of memory and concentration.
So, a healthy diet now is not just important for your physical wellbeing, it may also help keep your mind healthy well into old age. To reduce your risk of declining mental health due to gaining weight, or developing chronic disease such as diabetes and heart disease enjoy a variety of vegetables, fruit, whole grains and legumes every day.
References:
Presentations from the Food Industry Forum for Nutrition Research
- Associate Professor Felice Jacka, Deakin University: Diet as a modifiable risk factor for depression
- Professor Kaarin Anstey from the Australian National University: The association between obesity, cognitive decline and dementia from middle age to late life
- Louise Dye, University of Leeds: Foods for cognitive performance
1. Williams L, et al. The prevalence of mood and anxiety disorders in Australian women. Australas Psychiatry. 2010 Jun;18(3):250-5.
2. Jacka F, et al. Association of Western and traditional diets with depression and anxiety in women. Am J Psychiatry. 2010 Mar;167(3):305-11.
3. Jacka F, et al. A Prospective Study of Diet Quality and Mental Health in Adolescents. PLoS One. 2011;6(9):e24805
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