Shifting to a more plant based diet
Dietary Guidelines around the globe recommend the inclusion of grain foods and legumes as part of a healthy diet. Despite this, there is a common belief that a diet including larger amounts of plant-based foods may not provide adequate nutrients. New Australian research has demonstrated that it is possible to achieve adequate nutrient intake on a diet that is dominated by whole grains, legumes, nuts, seeds, fruit and vegetables.
According to Dr Rosemary Stanton OAM, “Diets dominated by whole grains, legumes, nuts, seeds, fruits and vegetables are almost certainly the way of the future.” Dr Stanton is the editor of a supplement of peer-reviewed articles dedicated to plant-based nutrition was published this week with the Medical Journal of Australia (MJA). The Grains & Legumes Nutrition Council is pleased to be associated with this extensive review of the science demonstrating the contribution of plant-based foods to the Australian diet.
Comparisons of population intakes with dietary recommendations indicate that to meet dietary intakes people need to shift toward a more plant-based eating pattern. The recently published draft Australian Dietary Guidelines indicates that to satisfy recommended dietary intakes, adults need to increase grain foods in the diet by 30%, and in particular high-fibre and wholegrain products by 160%. In addition Australians would need to consume 40% more fish, poultry, seafood and eggs, or legumes / beans, nuts or seeds.
International recommendations also indicate a similar shift. At the recent Wholegrain Summit in the USA, Dr Eric Rimm from Harvard University and a member of the advisory committee for the US Dietary Guidelines, explained that one of the key principles of the 2010 Dietary Guidelines was to encourage a diet that includes more plant foods such as whole grains, legumes, nuts and fruit and vegetables.
The MJA supplement includes articles on the adequacy of a diet dominated by plant foods and highlights the contribution of plant foods such as grains and legumes to key nutrients in a healthy diet. Plant-based foods such as grains and legumes, along with nuts and seeds, are a source of a range of nutrients including protein, iron and zinc.
Plant foods contribute significantly to the protein intake in the Australian diet. While most grain and legume foods have limited amounts of some amino acids, the review found that a varied plant-based diet can easily meet protein requirements as long the diet meets energy needs.
A diet rich in whole grains, legumes, nuts, seeds, dried fruits, iron-fortified cereals and green leafy vegetables provides an adequate intake of iron. The paper in the MJA Supplement on iron requirements explains that this is because a person eating a more plant-based diet will adjust to absorb iron more readily. In fact, most of the iron in the Australian diet comes from plant foods.
Phytate is a known inhibitor of zinc absorption. However, the inhibition can be reduced by processes used to make or prepare most grain foods legumes such as soaking, heating, fermenting and leavening. Plant foods high in zinc include cooked brown rice (1.9mg in 1 cup), tofu (1.7mg/100g), and cashews (1.7g/30g handful).
This research demonstrates that it is possible to achieve adequate nutrient intake on a diet that is dominated by whole grains, legumes, nuts, seeds, fruits and vegetables. The Grains & Legumes Nutrition Council recommends Australians follow the Australian Dietary Guidelines and eat a variety of foods including high fibre and whole grain foods as well as legumes.
References:
The 40 page supplement is available online via the MJAOPEN website www.mja.com.au/open.
National Health and Medical Research Council. Revised Draft for Public Consultation:
Australian Dietary Guidelines & Australian Guide to Healthy Eating. 2011, Commonwealth of Australia: Canberra
Tuesday, June 5, 2012
Grain foods for health
Working towards healthier grain foods for everyone
Public health as the key outcome of primary industry, a global definition for whole grain food, and ways to change consumers of health care into consumers of health. These were all hot topics of discussion at a recent global meeting of international leaders in the field of grain research, policy and communication. As scientists, policy makers, food manufacturers, health care professionals and interested individuals we all have a role to play.
In May the Grains and Legumes Nutrition Council partnered with a number of organisations from around the world for the 2012 Whole Grains Summit in Minnesota USA. The Summit brought together scientists as well as business and health professionals from around the globe working in the area of grains and grain foods to discuss how to improve the availability of healthier grain-based foods for everyone. Presentations ranged from breeding grains to improve nutritional benefit through to regulations and communication strategies to encourage the next generation to include more nutritious grain foods in their diet.
Dr Eric Rimm, from Harvard University and a member of the advisory committee for the US Dietary Guidelines, explained that one of the key principles of the 2010 Dietary Guidelines was to encourage a more plant-based diet. However, he stressed it is important that these are plant-based foods with high nutritional value.
At the first step, breeding, researchers are exploring ways to improve the nutrient quality of the grain we eat while also addressing the challenge of meeting the needs of an increasing global population. Current projects range from ultra low gluten barley to lower GI wheat as well as plant-based sources of EPA and DHA omega-3 fats. A number of speakers explained how flour millers and food manufacturers are working to ensure the integrity of this improved nutritional value is maintained through processing. However, John Finley, from the US Department of Agriculture, pointed out that the current focus for wheat breeding is productivity not health. He suggested that one way to change the paradigm to produce grains for health is to connect breeders and nutritionists.
Moving from grain to food, a key theme that emerged from the Summit was the need for a definition of a whole grain food. Several countries have a definition of ‘whole grain’ as containing the same fraction of endosperm, germ and bran. However, whole grain foods currently contain a broad range of whole grain content. For example bread may contain anything from 1 gram to 20 grams of whole grain per slice. It was agreed that a minimum whole grain content to call a food ‘whole grain’ would help not only people buying food but also researchers and policy makers. As 48g per day of whole grain has been adopted as a target intake in several countries, including Australia, it was suggested that a minimum of 8 g/serve would useful minimum. By having the recommended six serves of grain food with 8g of whole grain would allow a person to meet the 48g daily target.
To help change consumers of health care into consumers of health a number of speakers suggested we look to the next generation. A hangover from the recommendation for low fat, high fibre foods may be part of the problem when it comes to the idea many adults have that high fibre foods don’t taste good. A whole new generation may be more open to trying high fibre foods, made with good fats and so help the family make more nutritious grain choices. One way this is being attempted is by introducing whole grain-rich foods to school lunches across the US. Starting on July 1st 2013, all grain foods in school breakfasts and school lunches must be whole grain-rich.
It was agreed that a strategic approach is needed for research, policy, food manufacture and communication in the area of grain foods. From breeding better grains, producing a greater variety of good quality food choices through to helping people make those choices we all have a part to play in making nutritious foods more accessible for everyone.
For more information on the Summit visit http://www.cce.umn.edu/Whole-Grains-Summit-2012/\
Recordings and slides from a selection of the presentations will be available in the coming months on the Grains for Health Foundation website http://www.grainsforhealth.org/
Reference:
Whole Grains Summit 2012. Whole Grains & Health from theory to practice. May 20-22, 2012. Minneapolis, MN USA. http://www.cce.umn.edu/Whole-Grains-Summit-2012/index.html
Public health as the key outcome of primary industry, a global definition for whole grain food, and ways to change consumers of health care into consumers of health. These were all hot topics of discussion at a recent global meeting of international leaders in the field of grain research, policy and communication. As scientists, policy makers, food manufacturers, health care professionals and interested individuals we all have a role to play.
Robyn Murray, CEO and Michelle Broom, Nutrition Manager
Grains & Legumes Nutrition Council attending the conference
Dr Eric Rimm, from Harvard University and a member of the advisory committee for the US Dietary Guidelines, explained that one of the key principles of the 2010 Dietary Guidelines was to encourage a more plant-based diet. However, he stressed it is important that these are plant-based foods with high nutritional value.
At the first step, breeding, researchers are exploring ways to improve the nutrient quality of the grain we eat while also addressing the challenge of meeting the needs of an increasing global population. Current projects range from ultra low gluten barley to lower GI wheat as well as plant-based sources of EPA and DHA omega-3 fats. A number of speakers explained how flour millers and food manufacturers are working to ensure the integrity of this improved nutritional value is maintained through processing. However, John Finley, from the US Department of Agriculture, pointed out that the current focus for wheat breeding is productivity not health. He suggested that one way to change the paradigm to produce grains for health is to connect breeders and nutritionists.
Moving from grain to food, a key theme that emerged from the Summit was the need for a definition of a whole grain food. Several countries have a definition of ‘whole grain’ as containing the same fraction of endosperm, germ and bran. However, whole grain foods currently contain a broad range of whole grain content. For example bread may contain anything from 1 gram to 20 grams of whole grain per slice. It was agreed that a minimum whole grain content to call a food ‘whole grain’ would help not only people buying food but also researchers and policy makers. As 48g per day of whole grain has been adopted as a target intake in several countries, including Australia, it was suggested that a minimum of 8 g/serve would useful minimum. By having the recommended six serves of grain food with 8g of whole grain would allow a person to meet the 48g daily target.
To help change consumers of health care into consumers of health a number of speakers suggested we look to the next generation. A hangover from the recommendation for low fat, high fibre foods may be part of the problem when it comes to the idea many adults have that high fibre foods don’t taste good. A whole new generation may be more open to trying high fibre foods, made with good fats and so help the family make more nutritious grain choices. One way this is being attempted is by introducing whole grain-rich foods to school lunches across the US. Starting on July 1st 2013, all grain foods in school breakfasts and school lunches must be whole grain-rich.
It was agreed that a strategic approach is needed for research, policy, food manufacture and communication in the area of grain foods. From breeding better grains, producing a greater variety of good quality food choices through to helping people make those choices we all have a part to play in making nutritious foods more accessible for everyone.
For more information on the Summit visit http://www.cce.umn.edu/Whole-Grains-Summit-2012/\
Recordings and slides from a selection of the presentations will be available in the coming months on the Grains for Health Foundation website http://www.grainsforhealth.org/
Reference:
Whole Grains Summit 2012. Whole Grains & Health from theory to practice. May 20-22, 2012. Minneapolis, MN USA. http://www.cce.umn.edu/Whole-Grains-Summit-2012/index.html
Tuesday, April 10, 2012
Good news for bean lovers
Beans, beans are good for your heart
Despite the fact that legumes like kidney beans and lentils are linked to lower risk of heart disease and some cancers, many people don’t eat them for fear of increased gas. But a new study from the US suggests that not everyone is affected and most people adjust after just a few weeks of eating them.
In a recent study, data from three randomized controlled trials was analysed to determine if the levels of gas and discomfort people experienced when they ate legumes changed when they ate them regularly for a number of weeks.
Healthy adults were asked to eat half a cup legumes (pinto beans, black-eyed peas or navy beans) or carrots each day for 8-12 weeks. They were also asked to complete weekly questionnaires about perceived flatulence, bloating and stool frequency or consistency.
In the first week of each intervention the percentage of subjects reporting increased flatulence varied by bean type (baked beans 47%, pinto beans 50%, black-eyed peas 19%) and all were significantly higher than those eating carrots (3%). However in all three studies this percentage declined steadily with time so that by week 8 only 3% of participants still reported increased flatulence. Seventy percent or more of participants who experienced flatulence no longer felt it by the second or third week.
Reported stool changes were fewer than for flatulence, with only 10% reporting changes in the first week, which also declined with time. Reports of bloating also varied by bean type but declined over time to a level equivalent to controls (3%) by week 7. The highest reports of bloating were from pinto beans, followed by baked beans and then black-eyed peas.
For each of the symptoms, black-eyed peas (with a lower fibre content) resulted in generally lower responses than the pinto or baked beans. Age, BMI and macronutrient intake were not associated with symptoms, but more women than men reported increased bloating and stool changes. A small proportion of subjects reported increased flatulence even on control diets.
The authors conclude that people’s concerns about excessive flatulence from eating beans may be exaggerated, and varies by bean type across individuals. They state: “After a few weeks of daily bean consumption, people perceive that flatulence occurrence returns to normal levels”, although “a small percentage of individuals may be bothered by increased flatulence regardless of the length of time they consume legumes”.
The Australian dietary guidelines recommend eating legumes regularly and the research suggests there are many long-term health benefits to eating 2 – 3 serves per week. As with any high fibre food, it is best to eat small amounts at first and remember to drink water and get exercise to help reduce the chance of gas. For ideas on how to add more beans to your week, click here.
Reference:
Winham DM, Hutchins AM.Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutrition Journal 2011;10:128.
A twist on traditional grains
Wheat but not as you know it
You may have noticed a new ‘ancient grain’ popping up on the menu of restaurants and cafes lately: freekeh (pronounced free-ka). It looks a little like burghul and has a nutty, roasted flavour. But the freekeh on the menu is actually a grain that is more familiar than you might think...
Freekeh has been a part of the diet in Egypt and the Middle East since ancient times where people harvested grain early, burnt it and then rubbed the grain to remove the husk. ‘Freekeh’ comes from the Arabic word meaning “to rub”, so it is not the name of the grain but the name of the process. While wheat is the grain usually used, other grains may also be used.
So, the grain in your freekeh salad is in fact wheat which has been harvested when it is green, roasted and then rubbed. An Australian company based in Adelaide has developed a modern system for producing freekeh and it is this Greenwheat FreekehTM that you can buy in the supermarket. The manufacturers of Greenwheat FreekehTM are working on using the same process on other types of grains such as barley and triticale.
Two different varieties of Greenwheat FreekehTM are available: wholegrain and cracked. According to Tony Lutfi, owner of Greenwheat FreekehTM, both are technically wholegrain as they contain the bran, the germ and the endosperm. The cracked variety cooks more rapidly but, both varieties are low GI.
There is anecdotal evidence to suggest that people with intolerance to gluten may be able to tolerate Geenwheat FreekehTM. Tony Lutfi explains that, “Research has indicated that early harvesting and roasting techniques denature the wheat gluten”. However, the effect on people with celiac disease or gluten intolerance has not yet been proven by clinical trials.
Greenwheat FreekehTM is higher in fibre than regular wheat. A study by the CSIRO of 20 adults found that, compared to white rice or cous cous, Greenwheat FreekehTM improved markers of bowel health including increased numbers of healthy bacteria. In particular it increased the production of butyrate, which is formed when the healthy bacteria in the bowel break down fibre in food.1 Butyrate is thought to promote the death of colorectal cancer cells and so lower risk of bowel cancer.2
Freekeh can be cooked in the same way as rice and it can be added to salads, soups or stews. Just like brown rice, the wholegrain variety takes a little longer to cook.
References:
1. CSIRO Health Sciences and Nutrition. Effects of Greenwheat FreekehTM on biomarkers of bowel health and cardiovascular health. http://www.greenwheatfreekeh.com.au/csiro_ex.pdf
2. Bird et al. Resistant starch, large bowel fermentation and broader perspective of prebiotics and probiotics. Benef Microbes. 2010; 1(4):423-31
1. CSIRO Health Sciences and Nutrition. Effects of Greenwheat FreekehTM on biomarkers of bowel health and cardiovascular health. http://www.greenwheatfreekeh.com.au/csiro_ex.pdf
Tuesday, January 31, 2012
Cereal Fibre - beyond roughage
New research highlights importance of grains in the diet
A new review has provided more evidence of the importance of including a range of different fibre sources in a healthy diet, including grain foods. The meta-analysis of cohort studies reports that fibre from grain foods and particularly wholegrains is associated with reduced risk of bowel cancer, but fibre from fruit and vegetables does not have a significant association. Grain foods may be one key to help unlock the puzzle of our rising rates of bowel cancer.
Bowel cancer. It’s not really dinner time conversation, but maybe it should be. Colorectal cancer is one of the most common forms of cancer in Australia, affecting 1 in 12 people under the age of 85 and leading to the death of almost 80 people every week.
The good news is that if it is found early there is a high chance of survival, and even better news is that making smart choices about what you eat today could help reduce your chances of developing bowel cancer later.
Previous research has shown that people who eat higher-fibre foods, like fruit, vegetables and wholegrains, are less likely to develop a range of diseases, including bowel cancer. Recently, a systematic review and dose-response meta-analysis of 25 prospective cohort studies went one step further to determine if some high-fibre foods were better choices than others when it comes to preventing bowel cancer.
From an analysis of the eight cohort studies that reported on cereal fibre intake, the review found that for every 10g of cereal fibre, the risk of developing bowel cancer was reduced by 10% (RR=0.90 CI 0.83 – 0.97). The study also considered the effect of wholegrain foods including wholemeal bread, oats, wholegrain breakfast cereal, wholegrain rye bread, and brown rice. People who ate 3 serves of wholegrain foods per day were 17% less likely to develop bowel cancer than those people who didn’t eat wholegrain foods. Interestingly, the study found that fruit and vegetable fibre did not significantly help protect against bowel cancer (RR= 0.93, CI 0.82-1.05 and RR=0.98, CI 0.91-1.06 respectively).
The way in which fibre helps reduce the risk of colorectal cancer is due to several effects in the gut, but the precise mechanism is not yet fully understood. We know that fibre helps keep you regular which has many health benefits, but more recent research has also linked fibre in some grain foods to higher levels of bacteria in the bowel that produce short-chain-fatty-acids including butyrate. Recent research by the CSIRO found that increasing the intake of rye bread lead to significantly high levels of butyrate which is believed to help prevent cancer cell proliferation in the bowel.
According to the World Cancer Research Fund scientific review in 2011, other foods that may help fight bowel cancer are garlic, milk, and calcium. Other ways to reduce your chances of getting bowel cancer is to get at least 30 minutes of exercise every day, and to limit the amount of processed meat (like salami) in your diet.
References:
www.aihw.gov.au/cancer/
http://www.bowelcanceraustralia.org/
A new review has provided more evidence of the importance of including a range of different fibre sources in a healthy diet, including grain foods. The meta-analysis of cohort studies reports that fibre from grain foods and particularly wholegrains is associated with reduced risk of bowel cancer, but fibre from fruit and vegetables does not have a significant association. Grain foods may be one key to help unlock the puzzle of our rising rates of bowel cancer.
Bowel cancer. It’s not really dinner time conversation, but maybe it should be. Colorectal cancer is one of the most common forms of cancer in Australia, affecting 1 in 12 people under the age of 85 and leading to the death of almost 80 people every week.
The good news is that if it is found early there is a high chance of survival, and even better news is that making smart choices about what you eat today could help reduce your chances of developing bowel cancer later.
Previous research has shown that people who eat higher-fibre foods, like fruit, vegetables and wholegrains, are less likely to develop a range of diseases, including bowel cancer. Recently, a systematic review and dose-response meta-analysis of 25 prospective cohort studies went one step further to determine if some high-fibre foods were better choices than others when it comes to preventing bowel cancer.
From an analysis of the eight cohort studies that reported on cereal fibre intake, the review found that for every 10g of cereal fibre, the risk of developing bowel cancer was reduced by 10% (RR=0.90 CI 0.83 – 0.97). The study also considered the effect of wholegrain foods including wholemeal bread, oats, wholegrain breakfast cereal, wholegrain rye bread, and brown rice. People who ate 3 serves of wholegrain foods per day were 17% less likely to develop bowel cancer than those people who didn’t eat wholegrain foods. Interestingly, the study found that fruit and vegetable fibre did not significantly help protect against bowel cancer (RR= 0.93, CI 0.82-1.05 and RR=0.98, CI 0.91-1.06 respectively).
The way in which fibre helps reduce the risk of colorectal cancer is due to several effects in the gut, but the precise mechanism is not yet fully understood. We know that fibre helps keep you regular which has many health benefits, but more recent research has also linked fibre in some grain foods to higher levels of bacteria in the bowel that produce short-chain-fatty-acids including butyrate. Recent research by the CSIRO found that increasing the intake of rye bread lead to significantly high levels of butyrate which is believed to help prevent cancer cell proliferation in the bowel.
According to the World Cancer Research Fund scientific review in 2011, other foods that may help fight bowel cancer are garlic, milk, and calcium. Other ways to reduce your chances of getting bowel cancer is to get at least 30 minutes of exercise every day, and to limit the amount of processed meat (like salami) in your diet.
References:
www.aihw.gov.au/cancer/
http://www.bowelcanceraustralia.org/
Out Now: Revised Australian Dietary Guidelines
Let’s help communicate the benefits of grain foods
Go Grains is concerned that the reduction in the serve size of grain foods in the revised Dietary Guidelines will send the wrong message to Australians – to limit core grain foods in the diet. We are recommending that the serve sizes remain the same and that the NHMRC considers a target number of wholegrain foods each day. Rather than suggesting people reduce core grain foods, Go Grains believes it is more important to encourage people to limit grain foods that are high in saturated fat and sodium and swap back to core grain foods.
A revision to the current Australian Dietary Guidelines is currently available in draft form for public comment (until February 29th). While most Australians are not aware of the Dietary Guidelines they are an important guide used by health professionals, policy makers, educators, food manufacturers, food retailers and researchers, to help improve the diets of Australians. So it is important that they send effective, evidence-based messages.
While Go Grains supports the revision to the Dietary Guidelines and acknowledges the huge amount of work that has gone into their development, we do have concerns about several of the key messages on grain and legume foods.
A reduction in serve size of grain foods
One of our key concerns is the change in serve size of grain foods from the recommendation in the 1998 Australian Guide to Healthy Eating, in most cases halving the serve size. For example a recommended serve of muesli is ¼ cup (30g) rather than ½ cup.
Go Grains is concerned that reducing the recommended serve size for grain foods will suggest Australians should reduce their core grain food consumption when our Consumption Study in 2011 indicates that Australians are already reducing their intake of core grain foods (1 slice of bread less per day than in 2009). Sending a message to reduce core grain foods is counter to the five evidence statements in the Guidelines that outline the benefits of core grain foods including reducing risk of heart disease, type 2 diabetes and colorectal cancer.
Also, if food manufacturers change their recommended serve sizes to align with the new recommendation, many products will no longer be labelled high in fibre and the ability to communicate the benefits of high fibre foods will be lost.
We recognise the need to encourage a major shift in the form in which people consume cereal foods towards core forms such as breads, rice, pasta, breakfast cereals and away from pastries, cakes and biscuits. To support this, we believe the Dietary Guidelines should be careful not to send the wrong message to reduce intake of core grain foods.
A target number of wholegrain serves
Guideline 1 states ‘Eat a wide variety of nutritious foods including grain (cereal) foods, mostly wholegrain'. While the scientific evidence is growing on the benefits of wholegrain foods and high fibre grain foods, our Consumption Study in 2011 suggests that Australians are choosing wholegrains only once per day, which is less often than they were just two years ago. To help encourage Australians to eat more wholegrain foods and high fibre grain foods, Go Grains would like to see a recommended number of serves of wholegrains per day that reflects the evidence statements of 3 – 5 serves.
To align with the diet models which were used to develop the Guide to Healthy Eating, we suggest a recommendation that 2/3 of grain foods be wholegrain. For example for adults (19 – 50 years) ‘4 of the 6 serves of grain foods are wholegrain’.
Legumes
Go Grains believes that the benefits of legumes have been under-rated in the draft Dietary Guidelines. Legumes are not consumed regularly by many Australians despite their benefits in terms of nutritional quality, chronic disease risk reduction and environmental sustainability. To help encourage Australians to increase their intake of these unique foods we suggest that a weekly recommended intake be considered, based on scientific evidence. Studies indicate eating 2 – 4 serves of legumes per week are associated with reduced risk of heart disease, cardiovascular disease and breast cancer.
For these reasons Go Grains will be recommending that:
• the serve sizes of grain foods are kept the same as the AGTHE 98
• the recommendation of mostly wholegrain include a target number of wholegrain serves per day (eg: 4 of the 6 serves are wholegrain)
• a recommendation to eat legumes at least 3 times a week is added
We will be commenting on these draft Guidelines and we urge you to do so as well. To review the draft documents and make a submission visit the dedicated website before February 29th http://www.eatforhealth.gov.au/.
References:
Project Go Grain, Colmar Brunton 2011
Bazzano, L.A., et al., Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Arch Intern Med, 2001. 161(21): p. 2573-8.
Adebamowo, C.A., et al., Dietary flavonols and flavonol-rich foods intake and the risk of breast cancer. Int J Cancer, 2005. 114(4): p. 628-33
Go Grains is concerned that the reduction in the serve size of grain foods in the revised Dietary Guidelines will send the wrong message to Australians – to limit core grain foods in the diet. We are recommending that the serve sizes remain the same and that the NHMRC considers a target number of wholegrain foods each day. Rather than suggesting people reduce core grain foods, Go Grains believes it is more important to encourage people to limit grain foods that are high in saturated fat and sodium and swap back to core grain foods.
A revision to the current Australian Dietary Guidelines is currently available in draft form for public comment (until February 29th). While most Australians are not aware of the Dietary Guidelines they are an important guide used by health professionals, policy makers, educators, food manufacturers, food retailers and researchers, to help improve the diets of Australians. So it is important that they send effective, evidence-based messages.
While Go Grains supports the revision to the Dietary Guidelines and acknowledges the huge amount of work that has gone into their development, we do have concerns about several of the key messages on grain and legume foods.
A reduction in serve size of grain foods
One of our key concerns is the change in serve size of grain foods from the recommendation in the 1998 Australian Guide to Healthy Eating, in most cases halving the serve size. For example a recommended serve of muesli is ¼ cup (30g) rather than ½ cup.
Go Grains is concerned that reducing the recommended serve size for grain foods will suggest Australians should reduce their core grain food consumption when our Consumption Study in 2011 indicates that Australians are already reducing their intake of core grain foods (1 slice of bread less per day than in 2009). Sending a message to reduce core grain foods is counter to the five evidence statements in the Guidelines that outline the benefits of core grain foods including reducing risk of heart disease, type 2 diabetes and colorectal cancer.
Also, if food manufacturers change their recommended serve sizes to align with the new recommendation, many products will no longer be labelled high in fibre and the ability to communicate the benefits of high fibre foods will be lost.
We recognise the need to encourage a major shift in the form in which people consume cereal foods towards core forms such as breads, rice, pasta, breakfast cereals and away from pastries, cakes and biscuits. To support this, we believe the Dietary Guidelines should be careful not to send the wrong message to reduce intake of core grain foods.
A target number of wholegrain serves
Guideline 1 states ‘Eat a wide variety of nutritious foods including grain (cereal) foods, mostly wholegrain'. While the scientific evidence is growing on the benefits of wholegrain foods and high fibre grain foods, our Consumption Study in 2011 suggests that Australians are choosing wholegrains only once per day, which is less often than they were just two years ago. To help encourage Australians to eat more wholegrain foods and high fibre grain foods, Go Grains would like to see a recommended number of serves of wholegrains per day that reflects the evidence statements of 3 – 5 serves.
To align with the diet models which were used to develop the Guide to Healthy Eating, we suggest a recommendation that 2/3 of grain foods be wholegrain. For example for adults (19 – 50 years) ‘4 of the 6 serves of grain foods are wholegrain’.
Legumes
Go Grains believes that the benefits of legumes have been under-rated in the draft Dietary Guidelines. Legumes are not consumed regularly by many Australians despite their benefits in terms of nutritional quality, chronic disease risk reduction and environmental sustainability. To help encourage Australians to increase their intake of these unique foods we suggest that a weekly recommended intake be considered, based on scientific evidence. Studies indicate eating 2 – 4 serves of legumes per week are associated with reduced risk of heart disease, cardiovascular disease and breast cancer.
For these reasons Go Grains will be recommending that:
• the serve sizes of grain foods are kept the same as the AGTHE 98
• the recommendation of mostly wholegrain include a target number of wholegrain serves per day (eg: 4 of the 6 serves are wholegrain)
• a recommendation to eat legumes at least 3 times a week is added
We will be commenting on these draft Guidelines and we urge you to do so as well. To review the draft documents and make a submission visit the dedicated website before February 29th http://www.eatforhealth.gov.au/.
References:
Project Go Grain, Colmar Brunton 2011
Bazzano, L.A., et al., Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Arch Intern Med, 2001. 161(21): p. 2573-8.
Adebamowo, C.A., et al., Dietary flavonols and flavonol-rich foods intake and the risk of breast cancer. Int J Cancer, 2005. 114(4): p. 628-33
Monday, December 5, 2011
2011 Go 4 Grains Kids Design Challenge
New grain recipe and promotion ideas from young minds
It was a hot day on the 14th of November when over 200 students came together at Hurlstone Agricultural High School, Sydney to show a panel of judges their ideas for encouraging other kids to eat 4+ serves of grain food each day. The Celebration event was the culmination of months of hard work to design a nutritious grain based product for their school canteen or an advertising campaign to encourage healthy eating.
This was a small sample of the more than 1200 students across NSW that took part in this year’s Go 4 Grains Kids’ Design Challenge. The Go 4 Grains Challenge required students to develop an innovative grain-based food product and/or advertising campaign targeting their peers which promotes the ‘4+ serves a day’ message.
There were some amazing campaigns and innovative ideas presented by the year 5 & 6 students. The students conducted surveys of their peers to gather data on their knowledge of grains, learnt about advertising campaigns and then put this together to develop a campaign of their own. There were many different creative ways of promoting the goodness of grains: showbags, grain characters like the dread-locked ‘Bob Barley’, product packaging, radio jingles, posters and more.
Congratulations to the winners in this category:
Pitch with Impact Award
5/4C, Balgowlah Heights Public School
Creative Visuals Award
Senior O, Coogee Public School
Grain Growers Limited Best Overall Achievement Award
Senior A, Coogee Public School
Healthy Kids Association Encouragement Award
5/6F, Leumeah Public School
The food products developed by the year 7 & 8 students ranged from quesadillas, to risotto and rissoles as well as breakfast muesli in a cup for ‘girls on the go’. The judges were very impressed with the groups that had adapted recipes to add extra grains to a meal, like oat-based quesadillas with quinoa. All of the recipes not only contributed towards the ‘4+ serves a day’ recommendation but were also suitable for sale in the school canteen meeting, with the children ensuring their product was not classified as an occasional ‘red’ food based on the NSW Healthy School Canteen Strategy Nutrition Criteria.
A shout out to the winners in this category:
Go Grains Health & Nutrition, Nutritious and Delicious Award
7TF, Asquith Girls’ High School (Breakfast Cranachan)
Outstanding Food Product Development Award
8A, Bankstown Girls High School (Oat Quesadillas)
Pitch with Impact Award
8(4), Rooty Hill High School (Creamy Chicken Crepes)
Grain Growers Limited Creative Promotional Strategy Award
7TF, Asquith Girls High School (Risotto and Rissoles)
The Go4Grains Kids’ Design Challenge is a unique initiative targeting school children to raise awareness of the health benefits of eating at least four serves of bread, pasta, breakfast cereal, rice and noodles each day, preferably wholegrains.
The Challenge is supported by Go Grains Health & Nutrition (Go Grains), Grain Growers Association and the Healthy Kids Association (HKA), in collaboration with the Technology in Primary Schools (TiPS) teacher network and the NSW Department of Education & Training (DET).
Go Grains would like to thank their member organisations that donated items for the goodie bag each student took away from the day: Bakers Delight, Campbell Arnott’s, Goodman Fielder, Kellogg’s, Kurrajong Kitchen, Nestle and Sanitarium.
Breakfast Cranachan
Makes 6
Ingredients:
150mL skim evaporated milk
½ cup castor sugar
300g low-fat plain yoghurt
1 lemon
3C mixed berries (fresh or frozen)
2T honey
300g 5 grain muesli mix
Method:
- Mix in a large bowl evaporated milk, sugar, yoghurt and the zest of a lemon and half its juice and whisk to combine.
- In a separate bowl lightly crush berries with a fork and stir in honey leaving extra to drizzle on top.
- Lightly toast 5 Grain Muesli Mix on an oven slide for 5mins on 200 degrees.
- When ready to serve spoon alternating layers of the muesli mix, berries and yoghurt into a tall plastic cup, continue until mixture runs out. Drizzle honey on top.
Tips: Try not to burn the muesli. If your yoghurt mixture is to citric for your liking add a cap full of vanilla.
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