Global wheat bashing prompts an independent review

 

Claims that wheat is making people fat and sick have been propelled into the public’s view in recent years via books such as Wheat Belly and Grain Brain as well as wheat deprived diet plans such as Paleolithic diets and the gluten free phenomenon. In response to this increasing anti-wheat sentiment, independent researchers from the UK and the Netherlands have teamed up to review the accusations which underpin the claims that wheat has adverse health effects.

 

In this recent review, to obtain ensure the quality of the research the authors used set guidelines to search the scientific literature and critically evaluated the controlled scientific articles they included in this review. Based on their review the authors have discredited claims that wheat is harmful to health and causes weight gain. Their overriding conclusion was the claims which underpin the argument for the general population to eliminate wheat are not substantiated by scientific evidence.

 

In contrast to the unsubstantiated claims wheat is harmful to health, the authors highlight the body of evidence from scientific studies linking whole grain and high fibre wheat consumption with significant reductions in risks for type 2 diabetes, heart disease, and improved long term weight management.(1)

 

The following conclusions from the review address the key arguments supporting anti-wheat claims.

 

1. “Increasing wheat consumption parallels the increase in waist size”

• While it is true wheat consumption parallels increase in waist size, it is not valid to consider them as the cause of each other as this statement implies. For example increases in wheat consumption also parallels sales of cars, mobile phones and sports shoes – but to imply that they cause each other is ridiculous.
• In addition, the increases in wheat consumption has a much longer history than the more recent drastic increases of obesity, which has also occurred in populations that eat little wheat, such as several Asian countries. For centuries, there have been populations who consume wheat-based breads and other wheat products as the main source of their energy intake, such as in Turkey, without increases in weight gain of the population.

 

2. “Wheat free diets induce weight loss”

• The limited availability of wheat-free foods may itself lead to a reduced overall intake of food and energy. Weight loss is not induced by the absence of wheat but rather a decrease in total energy intake, a dieting-related phenomenon which occurs during virtually all energy restricted diets.

 

3. “Wheat opioids are so addictive that they cause people to be unable to control their eating, and removal of wheat from the diet causes withdrawal”

• The gluten proteins of wheat and other grains can be divided into two fractions, the gliadins and the glutenins. Incomplete digestion of gliadin has been shown to release a peptide, called gliadorphin which when injected into laboratory tests in rats was shown to induce opiate like effects. However, gliadorphin cannot be absorbed by the intestine and therefore cannot enter the blood stream nor have an effect on the cells of the central nervous system.
• There are no studies in which gliadorphin has been shown to be absorbed in intact form by the intestine and no evidence that gliadin either stimulates appetite or induces addiction like withdrawal effects.  

 

4. Whole-wheat bread has a Glycaemic Index (GI) of 72, which is higher than that of sugar (GI = 59)

• In the first instance the GI Values which support this claim are inaccurate with the internationally accepted average GI of sucrose being 67, white wheat bread being 70 and wholemeal wheat bread being 65.9.
• This statement implies that, based on GI, consuming sugar is better for your health than eating wheat which is a misinterpretation of the use of GI. The GI of carbohydrate food is one measure of carbohydrate quality and should be taken into account with other feature including nutrient density, fibre content, phytonutrient content and whole grain content.

 

The Australian Context

 

As wheat is the most consumed grain food in Australia, it makes a significant contribution to the Australian diet. Grain foods contribute a range of essential nutrients to the Australian diet including fibre, folate, niacin, thiamine, iron, zinc, magnesium, protein and carbohydrates. (2)

 

Australian and international dietary guidelines recommend people eat grain foods (including wheat foods), choosing mostly whole grain and high fibre options.(3) Unlike recommendation to eliminate wheat these dietary recommendations are substantiated to provide adequate nutrition, reduce risk of disease and promote a healthy weight.

 

What about people with coeliac disease, wheat allergy, gluten intolerance?

 

While dietary guidelines recommend a variety of grain foods within a balanced diet, it is important to note that there are individuals who cannot tolerate wheat or gluten in their diet. For people with diagnosed coeliac disease, wheat allergy or gluten sensitivity the avoidance of wheat is essential in order to treat or manage these conditions.

 

It is equally important to note that these conditions affect a small percentage of the population.

 

Where coeliac disease, a food allergy or sensitivity is suspected the Grains & Legumes Nutrition Council (GLNC) encourages individuals to seek a qualified medical practitioner to obtain a medical diagnosis. In the case of coeliac disease, a food allergy or sensitivity GLNC recommends individuals seek guidance from an Accredited Practising Dietitian to provide individualised dietary advice to ensure a balanced diet.

 

A final word...

 

Despite the lack of scientific evidence, it is likely the claims wheat is harming the health of the general population are likely to continue to make headlines, confuse consumers and influence food choices around the world in 2014. This was highlighted in a recent survey from the US in which over 500 dietitians identified an anti-wheat sentiment as the top nutrition and food trend in 2014.(4)

 

With demand for nutrition information at an all-time high, Australians need evidenced based advice and guidance now, more than ever, to cut through the clutter. It is good to see robust reviews such as this review and Julie Jones’ review on this topic (5) breaking through the noise to provide evidence-based information rather than anecdotal musings.

 

 

References:

1. Brouns FJPH, van Buul VJ, Shewry PR. Does wheat make us fat and sick? Journal of Cereal Science. 2013;58(2):209-15.
2. McLennan WP, A. . National Nutrition Survey. Nutrient intakes and physical measurements. Australia 1995. . ABS Cat No 48050 Canberra: Australian Bureau of Statistics. 1998.
3. NHMRC. Australian Dietary Guidelines. 2013. Accessed online January 2014.
4. 14 Top Diet Trends For 2014 2013 [cited 2014 January ]. Available from: http://www.prnewswire.com/news-releases/14-top-diet-trends-for-2014-237303161.html.
5. Jones J. Wheat belly-an analysis of selected statements and basic theses from the book. Cereal Foods World. 2012;57(4):177-189(4):177-89.

Legumes linked to better diet quality

Australian cohort links between legume consumption and overall diet quality

Article written by Joanna Russell, Associate Lecturer in the Faculty of Social Sciences at the University of Wollongong.  Her research interests focus on assessing diet and health outcomes in large cohorts.

The range of benefits from eating legumes regularly includes a good, inexpensive dietary source of plant protein and dietary fibre. In addition, they are a low glycaemic index food and also provide small amounts of iron, zinc, magnesium and calcium(1). Evidence to date suggests that legumes may play a role in reducing the risk of cardiovascular disease in adults due to their ability to improve serum total cholesterol and LDL cholesterol concentrations, but additionally they could have other health benefits(2, 3). 

Legumes are one of the main food types which make up the Mediterranean type diet, a diet that is high in fruit, vegetables, legumes and fish as well as olive oil being the main source of fat. The research has constantly reported the benefits of consuming this type of diet such as reducing the risk of mortality as well as reducing the risk of developing diabetes and obesity(4). Indeed, high legume consumption was found to be consistent with higher diet quality when adhering to the Mediterranean Diet. Tortosa et al (5) investigated the incidence of Metabolic Syndrome in a cohort of university graduates and reported the incidence of Metabolic Syndrome increased with decreasing adherence to the Mediterranean Diet.

However, the Mediterranean type diet is not commonly consumed outside of this European region although Greek migrants are reported to retain this type of diet after settling in Australia(6). In other countries such as Australia, suggested diets beneficial to health are provided through published dietary guidelines(7). These recommendations include regular consumption of legumes as part of a healthy diet either as a vegetable or as a meat alternative. Although the most recently published Australian Dietary Guidelines(8) do not provide specific recommendations for the amount of legumes to consume a week, the Grains and Legumes Nutrition Council suggest eating legumes 2-3 times a week as part of a healthy diet.

With the new dietary guidelines in mind, the quantified recommendations from the Grains & Legumes Nutrition Council legume consumption has been explored in a cohort of older adults and their overall diet quality in terms of adhering to the published Australian dietary guidelines. Preliminary findings will be presented at the Nutrition Society of Australia’s Annual Scientific Meeting in early December that suggest, similar to previous evidence, adults aged 49 years and over are not eating adequate amounts of legumes as recommended by the published guidelines. However, individuals who did consume at least two serves per week also had higher diet quality scores(9). These findings require further investigation, particularly as we have previously found in this cohort that individuals with higher total diet scores had a reduced risk of mortality, a reduced risk of impaired fasting glucose as well as better quality of life and functional ability (10-12). 

Future research is necessary to determine whether legumes, although a small component of the overall diet, play a role in the health benefits derived from eating a healthy diet as recommended by published dietary guidelines.

References

1. Bazzano La HJOLG, et al. Legume consumption and risk of coronary heart disease in us men and women: Nhanes i epidemiologic follow-up study. Archives of Internal Medicine. 2001;161(21):2573-8.
2. Jukanti AK, Gaur PM, Gowda CLL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition. 2012 Aug;108:S11-S26.
3. Bazzano LA, Thompson AM, Tees MT, Nguyen CH, Winham DM. Non-soy legume consumption lowers cholesterol levels: A meta-analysis of randomized controlled trials. Nutrition, Metabolism and Cardiovascular Diseases. 2011;21(2):94-103.
4. Schröder H. Protective mechanisms of the Mediterranean diet in obesity and type 2 diabetes. Journal of Nutritional Biochemistry. 2007;18(3):149-60.
5. Tortosa A, Bes-Rastrollo M, Sanchez-Villegas A, Basterra-Gortari FJ, Nũnez-Cordoba JM, Martinez-Gonzalez MA. Mediterranean diet inversely associated with the incidence of metabolic syndrome: The SUN prospective cohort. Diabetes Care. 2007;30(11):2957-9.
6. Kouris-Blazos A, Gnardellis C, Wahlqvist M, L., Trichopoulos D, Lukito W, Trichopoulos A. Are the advantages of the Mediterranean diet transferable to other populations? A cohort study in Melbourne, Australia. British Journal of Nutrition. 1999;82:57-61.
7. National Health and Medical Research Council. Dietary Guidelines for Australian Adults. Canberra: National Health & Medical Research Council; 2003.
8. National Health and Medical Research Council. Australian Dietary Guidelines. Ageing DoHa, editor. Canberra: Department of Health and Ageing; 2013.
9. Russell J, Flood V, Broome M, editors. Do older Australians eat enough legumes? Nutrition Society of Australia's Annual Scientific Meeting; 2013 3-6 December 2013; Brisbane, Queensland.
10. Russell J, Flood V, Rochtchina E, Gopinath B, Allman-Farinelli M, Bauman A, et al. Adherence to dietary guidelines and 15-year risk of all-cause mortality. British Journal of Nutrition. 2013;109:547-55.
11. Gopinath B, Rochtchina E, Flood VM, Mitchell P. Diet quality is prospectively associated with incident impaired fasting glucose in older adults. Diabetic Medicine. 2013;30(5):557-62.
12. Gopinath B, Russell J, Flood VM, Burlutsky G, Mitchell P. Adherence to Dietary Guidelines Positively Affects Quality of Life and Functional Status of Older Adults. Journal of the Academy of Nutrition and Dietetics. 2013:http://dx.doi.org/10.1016/j.jand.2013.09.001.

 

Brains and Grains

More than just fibre, non-starch polysaccharides may help your brain
 
Article written by guest expert Dr Talitha Best, Central Queensland University and adjunct Research Fellow at the University of South Australia with research and clinical interests in exploring the effects of diet and nutrition on cognition and well-being.

The brain is a complex organ that, like every other organ in the body, requires nutrition to support optimal function. Research is now showing that everyday mental functioning, such as mood, memory and cognitive performance, can be impacted by diet. More than just dietary fibre to help maintain healthy bowels, non-starch polysaccharides found in grains, plants and fungi may be dietary components that support brain health.
 
Just like non-resistant starches, non-starch polysaccharides (NSP) have an important role to play in health. Whilst the structural and functional properties of these NSP’s are diverse depending on the variety and source, it is clear that they play an important role in promoting better health outcomes. These include, lowering blood cholesterol, improving blood glucose regulation and insulin sensitivity, immune function, cardiovascular function, gastrointestinal structure and function, as well as prebiotic effects.¹
 
A wide range of NSP such as arabinogalactans, arabinoxylans, and mixed beta glucans, found in many cereals, grains, legumes, plants and fungi, are emerging as functional dietary components. The application of these complex saccharide compounds to brain function is a new emerging area of research. Whilst there remains a large research gap in the understanding of the mechanisms by which these polysaccharides impact the brain, at present there are preliminary human studies that suggest a positive impact on neurocognitive function in humans.
 
Specifically, in a randomized controlled study, a group of 75 athletes were given barley derived mixed beta-glucan extract for 4 weeks and were assessed on mood outcomes. At the end of the study, compared to placebo, those that had received the 250mg or the 500 mg dose reported improved mood outcomes, as reduced tension, confusion and fatigue, and increased vigor.² Similarly, an Australian study showed positive effects of an arabinogalactan and glucomannan plant derived blend of polysaccharides on cognitive and mood outcomes in middle-aged adults. This study showed that after 12 weeks, compared to placebo those that had received the 4g dose of NPS report improved mood outcomes, as reduced tension and improved outlook, and better memory recall.³ These emerging studies point to the potential of NPS’s to improve cognitive health.
 
The brain requires nutrition for optimal structure and cellular function. Emerging studies suggest that NSP’s have a direct impact on the electrical activity of the brain. Administration of NSP’s derived from lichens and barley, in animal models, shows that these complex polysaccharides increase the electrical activity of cells within the hippocampus, an area of the brain associated with learning and memory.^4,5 These findings provide a clue about potential mechanisms that might underpin memory effects seen in human studies.
 
In addition, NPS effects on cognitive function may be through mechanisms related to cognition and mood, such as blood glucose regulation and gut function. Whilst a vast majority of NPS’s are considered indigestible by the human digestive tract, some are known to have prebiotic effects that could benefit the gut microbiota. Excitedly, new research has began to demonstrate how changes within the gut can affect changes in learning and memory in animal models.^6,7 It may be that complex interactions between NPS and gut microbiota impact mechanisms that result in cognitive benefit.
 
It is important that NSP’s in cereal seeds, grains, legumes, plants and fungi are included as part of a healthy diet, as they make a significant contribution to human health and nutrition. Understanding the benefits for cognitive function and the mechanisms underlying the nutritional significance of dietary NSP for brain health is an exciting area for researchers, industry and consumers to explore.


 
References:

1.  Kumar, V., et al., Dietary roles of non-starch polysaccharides in human nutrition: a review. Critical reviews in food science and nutrition, 2012. 52(10): p. 899-935.
2. Talbott, S. and J. Talbott, Effect of beta 1,3/1,6 glucan on respiratory tract infection symptoms and mood state in marathon atheletes. Journal of Sports Science and Medicine, 2009. 8: p. 509-515.
3. Best, T., E. Kemps, and J. Bryan, Saccharide effects on cognition and well-being in middle-aged adults: A randomised controlled trial. Developmental Neuropsychology, 2010. 35: p. 66-80.
4. Hirano, E., et al., P B-2, a polysaccharide fraction from lichen Flavoparmelia baltimorensis, peripherally promotes the induction of long-term potentiation in the rat dentate gyrus in vivo. Brain Research, 2003. 963: p. 307-311.
5. Edagawa, Y., et al., Systemic administration of lentinan, a branched β-glucan, enhances long-term potentiation in the rat dentate gyrus in vivo. Neuroscience Letters, 2001. 314(3): p. 139–142.
6. Lyte, M., Microbial endocrinology and nutrition: A perspective on new mechanisms by which diet can influence gut-to-brain communication. PharmaNutrition, 2013. 1(1): p. 35–39.
7. Heijtz, R.D., et al., Normal gut microbiota modulates brain development and behavior. Proceedings of the National Academy of Sciences of the USA 2011. 108(7): p. 3047-3052.

  

Weapons of Mass Reduction

The latest on grains & legumes and higher protein weight loss diets

With around 62.8% of Australian adults overweight or obese our nation’s battle against the bulge rages on.¹ Alarmingly, it appears young Australian women are gaining weight at the fastest rate with an average increase of 0.6 kilograms per year according to a recent survey.² Here we discuss some of the latest research on higher protein weight loss diets and give you guidance on how you can enjoy a variety of foods while defending your waistline.

Higher protein benefits – But how much?

With young women gaining weight more rapidly than other groups it is not surprising they are searching for effective weight loss strategies. Higher protein diets are popular with this group and there is good scientific evidence supporting the short term weight loss benefits of energy restricted higher protein (moderate carbohydrate) diets.³ Studies indicate that eating a relatively higher intake of protein helps to preserve muscle mass during weight loss. This is beneficial as our muscles are metabolically active (meaning they burn energy) and so minimising losses in muscle mass during weight loss can result in an overall greater reduction in body fat.⁴

So the science supports a ‘higher protein diet’, but in the effort to lose weight the important message of a balanced diet gets lost. So a key question is how much protein do we need each day to get these weight loss benefits? The good news is that a study published last month investigated this very question. Researchers from the US found that eating beyond twice the recommended level of protein intake (i.e. greater than 1.6 grams per kilogram body weight of protein each day) while following an energy restricted weight loss diet had no further benefits for fat loss in the young men and women.⁵ This finding supports the current level of protein recommended in many balanced higher protein (moderate carbohydrate) weight loss diets including the CSIRO total wellbeing diet.

So let’s put this ‘higher’ level of protein intake into real food and a whole diet perspective. In 2011-12 the average Australian woman weighed 71.1 kg⁶ and so to achieve a higher protein intake of twice the recommended level (similar to this recent study) an average woman could simply aim to eat three serves of protein foods like meat, poultry, fish, nuts or legumes as well as a couple of serves of dairy. This leaves room for a range of other foods including vegetables, fruit and grain (preferably half whole grain or high fibre) foods (which also contribute small amounts of plant protein) to nutritionally balance out your diet as well as give you the variety you need to sustain your diet and achieve your weight and/or waist related goals.

Room for nutrient rich grain foods (portion size matters)
 
The Grains & Legumes Nutrition Council^TM (GLNC) is concerned that while young women are gaining weight the most rapidly, they are also the group most likely to be cutting out core grain foods from their day with the belief that this will help them lose weight.⁷ To help young women understand nutrient rich carbohydrate foods have an essential role within higher protein diets, the GLNC recently undertook a six month online campaign; Grains & Weight loss - the whole story. This campaign guides women on which grain foods and how many serves to eat each day to achieve their short term weight loss goals. An added bonus of eating whole grain and high fibre grain foods each day is that this dietary habit is associated with less weight gain in the long term.^8,9
  
The key message of the campaign is based on a recent study of young overweight women where they followed a higher protein (moderate carbohydrate) eating plan that including 4 serves of nutrient rich grain foods, like whole grains or high fibre grain foods, each day.¹⁰ 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. Based on this Australian study here are two examples of what a normal day of a higher protein moderate carbohydrate diet looks like: Day 1 and Day 2. Once you have had a chance to check out these online resources, GLNC would appreciate your feedback and so welcome you to complete a brief 2 minute survey to assist us improve the quality of current and future campaigns.

Secret Weapons of Mass Reduction… A word on legumes

Are you one of the 80% of Australians who miss out on the nutritional benefits and belly busting potential of legumes? If you are looking to add a new weapon against weight to your diet look no further than legumes, such as beans (e.g. kidney, berlotti or navy), chickpeas, lentils and dried split peas. Studies indicate that people who eat legumes regularly are more likely to have lower waist size and lower risk of obesity.^11.12 Eating legumes more often is an excellent habit to boost you nutrition, contribute to improvement in health and assist you achieve you weight related goals. Why not start this healthy habit now and aim to eat a variety of legumes at least 2-3 times each week as part a balanced diet. To help, check out our family friendly legume cookbook.

References:

1. Australian Bureau of Statistics. Australian Health Survey: Biomedical Results for Chronic Diseases, 2011-12. August 2013. http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4364.0.55.005Chapter1002011-12
2. Popkin. (2010). "Australian Longitudinal Study of Women’s Health Weight Gain (g/year) 1996-2003." from http://www.alswh.org.au/.
3. Wycherley, T. P., et al. (2012). "Comparison of the effects of 52 weeks weight loss with either a high-protein or high-carbohydrate diet on body composition and cardiometabolic risk factors in overweight and obese males." Nutrition & Diabetes 2(8).
4. Phillips, S. M. (2008) Higher protein during an energy deficit: muscle’s guardian and fat’s enemy? Med. Sci. Sports Exerc. 40, 503–504
5. Pasiakos, S et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. The FASEB Journal. 2013:27(9): 3837-3847. http://www.fasebj.org/content/27/9/3837.abstract
6. Australian Bureau of Statistics. Australian Health Survey: Biomedical Results for Chronic Diseases, 2011-12. August 2013. http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4338.0main+features212011-13
7. Project Go Grain, Colmar Brunton 2011
8. 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
9. Du H et al. Dietary fiber and subsequent changes in body weight and waist circumference in European men and women. Am J Clin Nutr 2010;91:329-36.
10. Griffin, H. J., et al. (2013). "Higher protein diet for weight management in young overweight women: a 12-month randomized controlled trial." Diabetes Obes Metab 15(6): 572-575.
11. McCrory MA, et al. Pulse Consumption, Satiety, and Weight Management. Adv Nutr (Bethesda). 2010;1(1):17-30. http://advances.nutrition.org/content/1/1/17.full
12. Papanikolaou Y, Fulgoni V. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. J Am Coll Nutr. 2008;27:569-576. http://www.ncbi.nlm.nih.gov/pubmed/18845707

Rescuing the breakfast habit

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 performance^9,10,11 - 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 slimmer^7,11, have a lower risk of chronic diseases^16,17,18  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 Council^TM 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.

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.”

Grains and weight loss

What's the latest?

Grains & Legumes Nutrition Council^TM(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.