Breaking the fast is essential for health… but what to eat?
Recent US research shows that people who skip breakfast are 27% more likely to have heart problems than those who start the day with a meal.1 This large study of over 25,000 US men is yet another reminder of the importance of breakfast in a healthy eating pattern. Despite the persuasive evidence for eating breakfast daily, there is a growing number of Australians who are skipping breakfast – currently one in ten school kids, one quarter of teenagers and two thirds of adults skip breakfast.2,3 Here we discuss why every Australian should start the day with breakfast and also provide guidance on breakfast food choices with a word on the hotly debated place of liquid breakfasts.
What’s so special about breakfast? It’s the first opportunity to supply the body and brain with the essential nutrients after a night’s sleep. Based on the Australian National Nutrition Survey of 1995 we know that breakfast eaters are more likely to have an adequate diet and are twice as likely to get enough protein, calcium, magnesium, iron, thiamine and riboflavin.4,5 Breakfast eaters are also more likely to be slimmer,6,7 have more control over their appetite,7,8 have a lower risk of disease and experience better cognitive performance9,10,11 - for kids this mean better performance at school.
Despite the convincing benefits to enjoy breakfast daily, society has changed and Australians are leading busier lives which is putting more and more pressure on ‘the most important meal of the day’.12 Today, when breakfast is eaten it is the fastest meal of the day, and when it is skipped, a lack of time is one of the top reasons given.13 In an ideal world we would all spend a relaxed 10 minutes to fuel our bodies, muscles and brain first thing in the morning, however the reality is that many people are looking for whatever is quick, tasty and hits the spot.
So what’s quick, tasty, hits the spot AND provides essential nutrition to start the day? We know that the foods you eat at breakfast influence your mood, physical and mental performance, weight, and your general and long-term health.4,5,7,11,14-15 Choosing foods from the core food groups (grain foods, fruit, vegetables, meat and alternatives and dairy) is a sure way to start the day providing your body with a variety of nutrients. While breakfast choices may vary considerably between people and cultures some common breakfast options which are ideal include breakfast cereals, porridge, milk, yoghurt, fruit, breads, eggs, and legumes (e.g. baked beans). These food choices are nutritious and also meet the essential criteria for many busy Australians of being easily prepared, tasty and cost effective.
In particular grain foods are a favourite of many Australians at breakfast time, and around half of all Australians eat breakfast cereal most or every morning.3 Research supports breakfast cereal consumption as a good option for breakfast; people who eat breakfast cereal have better nutrient intakes,4,5 tend to be slimmer7,11, have a lower risk of chronic diseases16,17,18 and have improved cognitive performance.11,19 By making smart grain food choices at breakfast such as choosing whole grain or high fibre you can significantly boost your fibre intake and contribute to your whole grain daily target intake. This could be as easy as a bowl of high fibre breakfast cereal with milk and fruit, or whole grain bread with eggs or baked beans.
A word on liquid breakfasts…
Grains & Legumes Nutrition CouncilTM encourages Australians to make time to eat a breakfast based on the core food groups including grain foods (mostly whole grain or high fibre), dairy, fruit, eggs, and legumes like baked beans every day. However, as more Australians are skipping breakfast, there is an increasing demand for breakfast options which can be consumed on the run and outside of the home; which has seen the growth of the liquid breakfast category. Nutritionally, liquid breakfasts are similar to flavoured milk, often with added fibre, vitamins and minerals – and while they contribute important nutrients they do not replace a breakfast based on the core food groups. In saying this, for children or adults at risk of skipping breakfast, liquid breakfast offer an occasional option which is convenient and provides important nutrition on some days.
References:
1. Cahill, L. E., et al. (2013). "Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals." Circulation 128(4): 337-343.
2. Flinders University. Analysis 2007 Australian National Children’s Nutrition & Physical Activity Survey for Kellogg Australia. 2009 unpublished.
3. Cereal Social Trends Report 2012. Australian Breakfast Cereal Manufacturers Forum http://www.breakfastcereal.org.au
4. Williams P. Breakfast and the diets of Australian adults: an analysis of data from the 1995 National Nutrition Survey. International Journal of Food Sciences and Nutrition 2005; 56 (1): 65-79
5. Williams P. (2007) Breakfast and the diets of Australian children and adolescents. An analysis of data from the 1995 National Nutrition Survey. International Journal of Food Sciences and Nutrition, 58, 201–216.
6. Croezen S, et al. (2009) Skipping breakfast, alcohol consumption and physical inactivity as risk factors for overweight and obesity in adolescents: results of the E-MOVO project. European Journal of Clinical Nutrition. V63-I3: 405-12.
7. De la Hunty A, Ashwell M. (2007) Are people who regularly eat breakfast cereals slimmer than those who don´t? A systematic review of the evidence. Nutrition Bulletin. V32-I2: 118-28.
8. Deshmukh-Taskar PR, et al. (2010). The relationship of breakfast skipping and type of breakfast consumption with nutrient intake and weight status in children and adolescents: The national health and nutrition examination survey 1999-2006. J Am Diet Assoc. 110: 869-878.
9. Benton, D., Parker, P.Y. 1998. Breakfast, blood glucose, and cognition. American Journal of Clinical Nutrition. 67: 772S-8S.
10. Mahoney CR, et al. (2005) Effect of breakfast composition on cognitive processes in elementary school children. Physiology & Behavior. V85: 635-645.
11. Rampersaud GC, et al. (2005) Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents. Journal of American Dietetic Association. V105-I5: 743-760.
12. Fear J, et al. Long time, no see. Theimpact of time poverty on Australian workers.The Australia Institute. November 2010.
13. Reeves S, et al. Breakfast habits, beliefs and measures of health and wellbeing in a nationally representative UK sample. Appetite 2013; 60: 51-57
14. Albertson AM, Thompson D, Franko DL, Kleinman RE, Barton, BA, & Crockett, SJ. (2008) Consumption of breakfast cereal is associated with positive health outcomes. Evidence from the National Heart, Lung, and Blood 433 Institute Growth and Health Study. Nutrition Research, 28, 744–752.
15. Gibson SA, & Gunn P. (2011) What’s for breakfast? Nutritional implications of breakfast habits. Insights from the NDNS dietary records. Nutrition Bulletin, 36, 505 78–86.
16. Kleemola P. et. al. (1999) Eur J Clin Nutr 53(9):716-721.)
17. Franko DL, Albertson AM, Thompson DR, Barton BA. (2011) Cereal consumption and indicators of cardiovascular risk in adolescent girls. Public Health Nutr. Apr;14(4):584-90. Epub 2010 Jul 19.
18. Huang CJ, Hu HT, Fan YC, Liao YM, and Tsai, PS. (2010) Association of breakfast skipping with obesity and health-related quality-of-life: evidence from a national survey in Taiwan. Int J Obesity, 34;720-725.
19. Chaplin K and Smith AP. (2011) Breakfast and Snacks: Associations with Cognitive Failures, Minor Injuries, Accidents and Stress, Nutrients 3;515- 528;doi:10.3390/nu3050515.
Friday, August 9, 2013
What does ‘High in Whole Grain’ mean?
A new industry code sets standard for whole grain ingredient content claims
Do you know how much whole grain needs to be in your breakfast cereal, bread or crispbread for it to be considered high in whole grain or very high in whole grain? Like all Australians, you can be forgiven for not knowing this as there is currently no regulation for the use of whole grain ingredient content claims to describe the different amount of whole grain in different foods. However, with the development of the Code of Practice for Whole Grain Ingredient Content Claims clarity for consumers around the labels and advertising of the whole grain content of foods is on the horizon.
Developed by the Grains & Legumes Nutrition CouncilTM (GLNC) – the independent authority on the nutrition and health benefits of grains and legumes in Australia and New Zealand – the voluntary Code of Practice for Whole Grain Ingredient Content Claims (the Code), for the first time sets a standard for labelling of whole grain foods, which vary widely in whole grain content.
Under the new Code, from 2014 consumers will begin to see consistent messages for the whole grain ingredient content of foods on food packaging and advertising. According to GLNC Managing Director, Georgie Aley, “ the new standard is being welcomed by the food industry, and will help consumers to identify whole grain foods which can help them meet the recommended amount of whole grain each day.”
While an increased emphasis has been placed on whole grain foods in the revised Australian Dietary Guidelines, GLNC consumption study data from 2009 and 2011 confirms that Australians aren’t eating enough whole grain foods. In fact, whole grain food intake decreased by around 20% during this time, which may be attributed in part to mixed messages about whole grain foods, which can create confusion among consumers.
The whole grain ingredient content claim levels are based on the Australian Dietary Guidelines and the whole grain Daily Target Intake of 48g per day, established in 2006. Here is a summary of the whole grain ingredient content claim levels, as outlined in the code:
The whole grain ingredient content claim was developed through consultation with the public health and nutrition research community, as well as the food industry based on scientific rationale. If you are interested in the evidence underpinning the code here is a summary from the recent DAA National Conference.
The Australian content claim levels are also in line with international labelling and characterisation of whole grain foods, including the recently approved characterisation by the AACC International of 8 grams of whole grain per 30 grams of product.
As well as setting a standard by which food manufacturers can demonstrate the whole grain content of their foods to consumers, the new Code also enables manufacturers’ claims relating to high fibre grains or legume foods to be certified by GLNC, and permits on-pack use of GLNC’s certification statement and logo by registered users. Ms Aley said, “This additional certification will highlight healthier product choices for consumers within the grains and legumes category, and bring greater understanding about the value of enjoying grain foods three to four times a day, and legumes at least two to three times a week.”
Do you know how much whole grain needs to be in your breakfast cereal, bread or crispbread for it to be considered high in whole grain or very high in whole grain? Like all Australians, you can be forgiven for not knowing this as there is currently no regulation for the use of whole grain ingredient content claims to describe the different amount of whole grain in different foods. However, with the development of the Code of Practice for Whole Grain Ingredient Content Claims clarity for consumers around the labels and advertising of the whole grain content of foods is on the horizon.
Developed by the Grains & Legumes Nutrition CouncilTM (GLNC) – the independent authority on the nutrition and health benefits of grains and legumes in Australia and New Zealand – the voluntary Code of Practice for Whole Grain Ingredient Content Claims (the Code), for the first time sets a standard for labelling of whole grain foods, which vary widely in whole grain content.
Under the new Code, from 2014 consumers will begin to see consistent messages for the whole grain ingredient content of foods on food packaging and advertising. According to GLNC Managing Director, Georgie Aley, “ the new standard is being welcomed by the food industry, and will help consumers to identify whole grain foods which can help them meet the recommended amount of whole grain each day.”
While an increased emphasis has been placed on whole grain foods in the revised Australian Dietary Guidelines, GLNC consumption study data from 2009 and 2011 confirms that Australians aren’t eating enough whole grain foods. In fact, whole grain food intake decreased by around 20% during this time, which may be attributed in part to mixed messages about whole grain foods, which can create confusion among consumers.
The whole grain ingredient content claim levels are based on the Australian Dietary Guidelines and the whole grain Daily Target Intake of 48g per day, established in 2006. Here is a summary of the whole grain ingredient content claim levels, as outlined in the code:
The Australian content claim levels are also in line with international labelling and characterisation of whole grain foods, including the recently approved characterisation by the AACC International of 8 grams of whole grain per 30 grams of product.
As well as setting a standard by which food manufacturers can demonstrate the whole grain content of their foods to consumers, the new Code also enables manufacturers’ claims relating to high fibre grains or legume foods to be certified by GLNC, and permits on-pack use of GLNC’s certification statement and logo by registered users. Ms Aley said, “This additional certification will highlight healthier product choices for consumers within the grains and legumes category, and bring greater understanding about the value of enjoying grain foods three to four times a day, and legumes at least two to three times a week.”
Monday, June 3, 2013
Grains and weight loss
What's the latest?
Grains & Legumes Nutrition CouncilTM(GLNC) has launched a new campaign, Grains and Weight Loss: The Whole Story, to educate Australians about the health and weight loss benefits of whole grains and high fibre grain foods. This new initiative helps Australians understand that following a higher protein diet doesn't mean completely cutting out good quality carbohydrates.
Michelle Broom, Nutrition Program Manager at GLNC and an Accredited Practicing Dietitian, believes the campaign will address many misconceptions people have about eating carbohydrates and will empower individuals with a better understanding of the role of quality grain foods within a weight loss eating plan. According to Michelle, “We are constantly being bombarded with mixed messages from fad diets and quick fixes. Achieving weight loss and keeping the weight off in the long term hinges on going back to basics and learning what carbohydrate foods are essential as part of a balanced eating plan and how much to include everyday to achieve your goals.”
A national study commissioned by GLNC in 2011 found that over a third of women were avoiding grain foods including whole grain and high fibre grain foods in order to assist with weight loss (particularly high for women aged 18-35).1 This trend is likely linked to the surge of interest in higher protein, “low carb” diets in recent years. It’s a concerning trend as eating higher intake of whole grains and high fibre grain is actually linked to a lower risk of weight gain in the long term.2
Higher protein diets help to manage hunger and have been linked to weight loss benefits, but what is lost in the media hype is that the research shows that these effective higher protein weight loss diets actually include moderate amounts of good quality carbohydrate foods each day – including whole grains and high fibre grain foods.3
In an Australian first, a weight loss study of young women supports the important role of good quality carbohydrate foods within a higher protein eating plan. This study encouraged young women to follow a higher protein (moderate carbohydrate) eating plan which included 4 serves of nutrient rich grain foods – like whole grains and high fibre grain foods each day. By six months, women who sustained this healthy approach to weight loss were able to achieve an average of 9kg weight loss (almost 10% of their body weight) which they were able to maintain over the full 12 months.4
While “low carb” diets, including many fad diets, often produce rapid weight loss they don’t appear to offer long term advantages for sustained weight loss.2 By unnecessarily restrict good quality carbohydrate foods you may be increasing your risk of not meeting your body’s nutrient needs in the short term which can have serious health effects in the long term. In fact, recent research has linked long term low carb eating patterns to a 30% increased risk of an early death.5
A final word… Dr Joanna McMillan provided a good summary during a recent presentation at the Australian Health & Fitness Expo titled Protein, Carbs and GI: what’s the latest, “The benefits of high protein for weight loss are clear… yes, it helps people to lose weight and it helps people to keep that weight off but it doesn’t mean it has to be low carb. Use the ‘smart carbs’ choosing lower GI foods including whole grains, legumes, fruits and reduced fat dairy carbohydrate foods as part of an overall weight loss plan.”
To find out more about the campaign and to download resources head to http://www.glnc.org.au/grainsthewholestory/
References:
1. Colmar Brunton. Project Go Grain. 2011.
2. Williams PG, Grafenauer SJ, and O’Shea JE. Cereal grains, legumes, and weight management: a comprehensive review of the scientific evidence. Nutrition Reviews. 2008;66(4):171-82
3. Wycherley, 2012. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Doi: 10.3945/ajcn.112.044321.
4. Griffin, H et al. Higher protein diet for weight management in young overweight women:a 12 month randomised controlled trial. Diabetes, Obesity and Metabolism published online 25th January 2013
5. Noto H, Goto A, Tsujimoto T, Noda M (2013) Low-Carbohydrate Diets and All-Cause Mortality: A Systematic Review and Meta-Analysis of Observational Studies. PLoS ONE 8(1): e55030.
Grains & Legumes Nutrition CouncilTM(GLNC) has launched a new campaign, Grains and Weight Loss: The Whole Story, to educate Australians about the health and weight loss benefits of whole grains and high fibre grain foods. This new initiative helps Australians understand that following a higher protein diet doesn't mean completely cutting out good quality carbohydrates.
Michelle Broom, Nutrition Program Manager at GLNC and an Accredited Practicing Dietitian, believes the campaign will address many misconceptions people have about eating carbohydrates and will empower individuals with a better understanding of the role of quality grain foods within a weight loss eating plan. According to Michelle, “We are constantly being bombarded with mixed messages from fad diets and quick fixes. Achieving weight loss and keeping the weight off in the long term hinges on going back to basics and learning what carbohydrate foods are essential as part of a balanced eating plan and how much to include everyday to achieve your goals.”
A national study commissioned by GLNC in 2011 found that over a third of women were avoiding grain foods including whole grain and high fibre grain foods in order to assist with weight loss (particularly high for women aged 18-35).1 This trend is likely linked to the surge of interest in higher protein, “low carb” diets in recent years. It’s a concerning trend as eating higher intake of whole grains and high fibre grain is actually linked to a lower risk of weight gain in the long term.2
Higher protein diets help to manage hunger and have been linked to weight loss benefits, but what is lost in the media hype is that the research shows that these effective higher protein weight loss diets actually include moderate amounts of good quality carbohydrate foods each day – including whole grains and high fibre grain foods.3
In an Australian first, a weight loss study of young women supports the important role of good quality carbohydrate foods within a higher protein eating plan. This study encouraged young women to follow a higher protein (moderate carbohydrate) eating plan which included 4 serves of nutrient rich grain foods – like whole grains and high fibre grain foods each day. By six months, women who sustained this healthy approach to weight loss were able to achieve an average of 9kg weight loss (almost 10% of their body weight) which they were able to maintain over the full 12 months.4
While “low carb” diets, including many fad diets, often produce rapid weight loss they don’t appear to offer long term advantages for sustained weight loss.2 By unnecessarily restrict good quality carbohydrate foods you may be increasing your risk of not meeting your body’s nutrient needs in the short term which can have serious health effects in the long term. In fact, recent research has linked long term low carb eating patterns to a 30% increased risk of an early death.5
A final word… Dr Joanna McMillan provided a good summary during a recent presentation at the Australian Health & Fitness Expo titled Protein, Carbs and GI: what’s the latest, “The benefits of high protein for weight loss are clear… yes, it helps people to lose weight and it helps people to keep that weight off but it doesn’t mean it has to be low carb. Use the ‘smart carbs’ choosing lower GI foods including whole grains, legumes, fruits and reduced fat dairy carbohydrate foods as part of an overall weight loss plan.”
To find out more about the campaign and to download resources head to http://www.glnc.org.au/grainsthewholestory/
References:
1. Colmar Brunton. Project Go Grain. 2011.
2. Williams PG, Grafenauer SJ, and O’Shea JE. Cereal grains, legumes, and weight management: a comprehensive review of the scientific evidence. Nutrition Reviews. 2008;66(4):171-82
3. Wycherley, 2012. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Doi: 10.3945/ajcn.112.044321.
4. Griffin, H et al. Higher protein diet for weight management in young overweight women:a 12 month randomised controlled trial. Diabetes, Obesity and Metabolism published online 25th January 2013
5. Noto H, Goto A, Tsujimoto T, Noda M (2013) Low-Carbohydrate Diets and All-Cause Mortality: A Systematic Review and Meta-Analysis of Observational Studies. PLoS ONE 8(1): e55030.
Insights from the DAA 30th National Conference
Food
supply challenges | The National Food Plan | Health claims on packaging
Over 500 dietitians converged on the National Convention
Centre in Canberra for the Dietitians Association of Australia’s 30th National Conference. We have put togethre a summary of three intersting session which outlined current challenges affecting the food supply as well as future opportunities and the important role dietitians ca play in educating Australians.
Healthier food products myths and misconceptions
Cereal
Partners Worldwide (CPW) held a fascinating breakfast seminar on the first
morning of the conference. Nilani Sritharan explained how reducing sugar or
increasing fibre content can affect the nutrient content and taste as well as
increase the cost of breakfast cereals. Attendees taste tested a cereal which
had had the sugar reduced by half by either just removing the sugar, or
replacing it with a sweetener or a natural flavour. While there were noticeable
changes to the taste, interestingly the energy content changed by only a single
kilojoule.
Dr Tony Bird
went on to explain that GI testing of a set of cereals found that a four-fold
reduction in sugar to the level required for a green traffic light label had no
effect on the GI of the cereal. In considering these findings Manny Noakes
commented that, “consumers want to be liberated from certain things like sugar,
wheat or gluten.....however looking at single nutrients and changing them does
not mean you will end up with a more nutritious product.”
National Food Plan and the challenges for tomorrow
National Food Plan and the challenges for tomorrow
The National Food Plan was launched the same week of
the National Conference, and so Professor Peter Williams provided a timely discussion
on the potential role health professionals and health organisations can play to
support the Plan. The aim of the National
Food Plan is for government, businesses and individuals to work together towards
“a sustainable, globally competitive, food supply which supports access to
nutritious and affordable food”. Prof Williams recommended that health
professionals can play an important role advocating for disadvantaged groups
and educating consumers to make healthier food choices.
With environmental
sustainability being a focus of the Plan as well as a hot topic within the
dietetics profession, it was no surprise this was also discussed. Professor
Williams outlined the complexities of measuring the environmental impact of
consumption patterns, while also highlighting the significant amount of food wasted
each year by Australians. Professor Williams explained that health
professionals and all Australians can make a significant impact on
sustainability by reducing waste and discouraging over consumption.
Food laws helping consumers
When
Australians go to the supermarket they are often confronted with lots of
messages on foods labels, for example nutrition claims like “low in fat” or
health claims such as “reduces cholesterol absorption”. While manufacturers do
choose what claims they make on their food and beverages there is a clear set of
rules which govern what claims can be made and which products are eligible.
FSANZ (Food
Standards Australia and New Zealand) have recently introduced
new regulation which aims to encourage innovation by food manufacturers to make
healthier food products. The new system introduces the Nutrient Profiling
Scoring Criterion (NPSC) which can be used to assess the eligibility of foods
to make health claims. NPSC takes into account the type of food or beverage,
energy content, saturated fat, total sugars and sodium levels as well as the
content of fruit, vegetable, nuts, legumes, protein and fibre to produce a
score. The goal of the NPSC is to identify healthier food options, so only
foods and beverages which meet specified NPSC scores can make an appropriate health
claim.
A final word
on food labels…Beware of “puffery”: there may be cases where a claim is not a
nutrition content claim or a health claim and so is not regulated by FSANZ or
the code. Where these claims are false or misleading it’s recommended that
consumers contact the ACCC (Australian Competition and Consumer Commission).
Tuesday, April 2, 2013
Whole grains 'alive' with nutrition
Exploring the health promoting components of whole grains
Eating more whole grains helps to reduce the risk of developing type 2 diabetes, heart disease, hypertension, bowel cancer and inflammation; yet many Australian’s may not be getting enough. One of the key hurdles to convince Australians to eat more whole grains is demonstrating exactly how whole grains reduce the risk of so many diseases. It has long been thought that fibre was the key component in whole grains responsible for disease prevention, however Australian researchers now suggest that components other than fibre which are found in whole grains may be more powerful at promoting health.1
Higher intake of bran (the fibre rich outer layer of whole grains) has been shown to result in many of the same health benefits as eating whole grains themselves. Emerging evidence indicates that when we eat whole grains and bran in particular we are not only eating fibre but we are also eating some highly specialised cells known as the aleurone. The aleurone is unique to whole grains, and is not found in other plant foods like fruit and vegetables. It is nutrient rich, containing a range of vitamins, mineral and antioxidants. In fact thanks to the antioxidant levels found in the aleurone, whole grains antioxidant capacity is equal to that of fruit and vegetables, which seems to be a well kept secret.1,2
Interestingly, whereas most of the grain cells are dead, these aleurone cells remain ‘alive’ and metabolically active even after being dried and prepared to be eaten as food. It has been suggested that these cells and the nutrients they contain contribute to the health benefits of whole grains.1
Researchers have highlighted magnesium, zinc and ferulic acid (an antioxidant) as key health promoting components of the aleurone. Each of these is found in rich supply within the aleurone and each has been observed to have positive effects on and blood glucose control, blood pressure and/or protecting the blood vessels of the body. In the case of whole grains, these three key nutrients are consumed together along with many other nutrients and fibre. This means that any positive effects they have are summed together, which is a likely explanation for the significant health benefits associated with eating whole grains.
Given the years and years it takes to develop chronic disease it is suggested that the combined effects of magnesium, zinc, antioxidants, fibres and the range of other nutrients found in whole grains is the reason why they have been shown to significantly reduce risk of chronic disease.
This recent evidence reinforces that whole grains are just as important as fruits and vegetables in protecting the body against chronic disease. The Grains & Legumes Nutrition CouncilTM recommends that Australians aim to eat at least 48g of whole grains each day for disease prevention.3,4 This is equal to around 3 serves of whole grain foods, with 1 serve being equal to a slice of whole grain bread. The great news is that increasing whole grain intake isn’t difficult since whole grains and whole grain foods are cheap, easily stored and readily available.
References:
1. Lillioja S, et al. Whole grains, type 2 diabetes, coronary heart disease and hypertension: Links to the aleurone preferred over digestible fibre. BioFactors, 2012. Published early online.
2. Fardet A. New hypotheses for the health protective mechanisms of whole-grain cereals: what is beyond fibre? Nutr Res Rev. 2010 23(1):65-134
3. Griffiths T and Nestel P. Developing a target for daily wholegrain intake for Australians. Food Australia. 2006;58(9):431-433.
4. Griffiths T. Towards an Australian ‘daily target intake’ for whole grains. Food Australia. 2007;59(12):600-601.
Eating more whole grains helps to reduce the risk of developing type 2 diabetes, heart disease, hypertension, bowel cancer and inflammation; yet many Australian’s may not be getting enough. One of the key hurdles to convince Australians to eat more whole grains is demonstrating exactly how whole grains reduce the risk of so many diseases. It has long been thought that fibre was the key component in whole grains responsible for disease prevention, however Australian researchers now suggest that components other than fibre which are found in whole grains may be more powerful at promoting health.1
Higher intake of bran (the fibre rich outer layer of whole grains) has been shown to result in many of the same health benefits as eating whole grains themselves. Emerging evidence indicates that when we eat whole grains and bran in particular we are not only eating fibre but we are also eating some highly specialised cells known as the aleurone. The aleurone is unique to whole grains, and is not found in other plant foods like fruit and vegetables. It is nutrient rich, containing a range of vitamins, mineral and antioxidants. In fact thanks to the antioxidant levels found in the aleurone, whole grains antioxidant capacity is equal to that of fruit and vegetables, which seems to be a well kept secret.1,2
Interestingly, whereas most of the grain cells are dead, these aleurone cells remain ‘alive’ and metabolically active even after being dried and prepared to be eaten as food. It has been suggested that these cells and the nutrients they contain contribute to the health benefits of whole grains.1
Researchers have highlighted magnesium, zinc and ferulic acid (an antioxidant) as key health promoting components of the aleurone. Each of these is found in rich supply within the aleurone and each has been observed to have positive effects on and blood glucose control, blood pressure and/or protecting the blood vessels of the body. In the case of whole grains, these three key nutrients are consumed together along with many other nutrients and fibre. This means that any positive effects they have are summed together, which is a likely explanation for the significant health benefits associated with eating whole grains.
Given the years and years it takes to develop chronic disease it is suggested that the combined effects of magnesium, zinc, antioxidants, fibres and the range of other nutrients found in whole grains is the reason why they have been shown to significantly reduce risk of chronic disease.
This recent evidence reinforces that whole grains are just as important as fruits and vegetables in protecting the body against chronic disease. The Grains & Legumes Nutrition CouncilTM recommends that Australians aim to eat at least 48g of whole grains each day for disease prevention.3,4 This is equal to around 3 serves of whole grain foods, with 1 serve being equal to a slice of whole grain bread. The great news is that increasing whole grain intake isn’t difficult since whole grains and whole grain foods are cheap, easily stored and readily available.
References:
1. Lillioja S, et al. Whole grains, type 2 diabetes, coronary heart disease and hypertension: Links to the aleurone preferred over digestible fibre. BioFactors, 2012. Published early online.
2. Fardet A. New hypotheses for the health protective mechanisms of whole-grain cereals: what is beyond fibre? Nutr Res Rev. 2010 23(1):65-134
3. Griffiths T and Nestel P. Developing a target for daily wholegrain intake for Australians. Food Australia. 2006;58(9):431-433.
4. Griffiths T. Towards an Australian ‘daily target intake’ for whole grains. Food Australia. 2007;59(12):600-601.
Making the headlines
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.
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.
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)
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