9th May, 2012
Latest Science Reveals Australians need to Swallow some Grains of Truth about Staple Foods
A new report has revealed that the simplification of complex nutritional messages has resulted in grain foods like bread and pasta becoming the ‘scapegoat’ for weight gain and bloating, despite ample research to the contrary.
Authorities in the field of nutrition including Professor Manny Noakes, Dr Jane Muir and Dr David Topping joined the Grains & Legumes Nutrition Council at CSIRO’s Life Sciences Centre in Sydney yesterday to share the latest findings on the benefits of grain foods in the diet.
The research summary report, What’s to Gain from Grains?, released this week, highlighted key challenges to Australian nutritional health. These include weight management; Irritable Bowel Syndrome (IBS); and gut health.
Weight Management
The report showed that an estimated 26% of Australians are limiting grain foods like bread and pasta to help lose weight (1), despite numerous studies confirming that whole grain consumption has a beneficial effect on weight loss.
Professor Manny Noakes highlighted the importance of choosing quality carbohydrates, rather than regarding them as a homogenous category.
“Cutting out highly refined or fat and salt laden carbohydrates is a good idea, but culling high fibre and low GI grain foods at the same time is just throwing the baby out with the bath water,” said Professor Noakes.
“Studies show whole grains may have a critically important impact on body composition, particularly in being able to reduce abdominal fat,” she concluded.
In line with Australian Dietary Guidelines, consumption of 3 serves a day of cereal foods (mostly wholegrain) is recommended for reduced risk of weight gain (2).
Wheat Avoidance & IBS
Worryingly, 16% of Australians may be avoiding wheat-based foods, with a significant 35% self-diagnosing1, yet Coeliac disease affects just 1% of the population (3).
According to Dr Jane Muir, specialist in nutrition research of carbohydrates, sufferers of bloating and other digestive complaints – often diagnosed as IBS – can gain relief from their symptoms by following a low FODMAP diet, instead of cutting out all grains.
“People who feel more comfortable on a self-managed exclusion diet are most likely experiencing the benefit from reducing their intake of FODMAPs because gluten-free and wheat free products are naturally low in these type of carbohydrates, so it’s incorrect to blame gluten for their symptoms,” said Dr Jane Muir.
“In fact, they may have a specific FODMAPs intolerance,” she added.
With one in seven Australians affected by IBS (4), a low FODMAP diet which includes a variety of grains for health, is proving to be a promising solution, alleviating symptoms in 70% of sufferers (5). However, Dr Muir does not advocate the long term use of low FODMAP grain products as they can inadvertently reduce natural prebiotics in the gut and is calling for more research into this area.
Additionally, The Dietitians Association of Australia (DAA) encourages people with concerns about their intolerances to get a formal diagnosis of Coeliac disease or IBS and consult with an Accredited Practising Dietitian to ensure they are consuming all the nutrients they need.
Gut Health
Research from Dr David Topping confirmed that Australia remains in the grip of an Australian fibre paradox: our total fibre intake is high, yet we have the 2nd highest rate of colorectal cancer, killing 80 people every week.
Science is now telling us that fibres may be more effective in combination than individually so there needs to be a greater emphasis on eating not ‘more’ fibre, but a diverse range. In practice, this means soluble, insoluble and crucially, resistant starch which is low in the Australian diet.
The panel of experts debated the role of grains in the diet with an audience including leading dietitians and nutrition science experts. They challenged alternative health practitioner advice about wheat avoidance, which the panel confirmed was unfounded as well as the popular, but highly restrictive Paleo diet which also excludes entire food groups
The conference concluded with the consensus that carbohydrates and grain foods have been mistakenly blamed for many digestive problems and weight gain. In fact, grain foods, particularly whole grains, are vital for bowel health and assist in weight loss, particularly abdominal fat loss.
Robyn Murray, CEO, Grains & Legumes Nutrition Council emphasised the importance of eating from all food groups, using scientific evidence as the foundation for good health.
“The report and conference provides a vitally important update on the health benefits of grain foods. I hope it helps to diminish some of the misunderstandings of this important staple and encourages healthcare professionals and consumers to choose quality grains as part of their core diet”, she said.
References
1. Project Go Grain, Colmar Brunton 2011
2. National Health & Medical Research Council. Australian Dietary Guidelines Draft for Public Consultation. 2011. p46
3. Dube C, Rostom A, Sy R, et al. The prevalence of celiac disease in average-risk and at-risk Western European populations: a systematic review. Gastroenterology 2005;128:57-67.
4. Boyce P, Talley N, Burke C, Koloski N. Epidemiology of the functional gastrointestinal disorders diagnosed according to Rome II criteria: an Australian population-based study. Internal Med. 2006;36:28-36.
5. Shepherd SJ & Gibson PR. Fructose malabsorption and symptoms of irritable bowel syndrome: guidelines for effective management. J Am Diet Assoc 2006; 106: 1631-1639
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29th February 2012
New Identity Brings Clarity to Grains & Legumes Representation
The Grains & Legumes Nutrition Council has launched, replacing Go Grains Health & Nutrition with a new name and logo.
The re-brand follows a six month review process during which industry and key stakeholders of the incumbent Go Grains were consulted to ensure the change was in keeping with the organizations position as the independent voice for grain foods and legumes in health and nutrition. The organisation’s website, digital media and brochures will now reflect the new corporate identity.
“The new positioning, which is articulated by the name and brought to life in the logo, more clearly represents both grain-based foods and legumes, which we discovered through research was particularly important when communicating with stakeholders and consumers,” said Robyn Murray, CEO of the Grains & Legumes Nutrition Council.
“The organisation will continue to review the science and communicate the latest research findings about nutrition and health benefits of grains, grain-based foods and legumes to a range of audiences and encourage consumers to include these foods in their diet.
“Only our name has changed. Our vision, values and day to day operations remain the same as they have always been,” she concluded.
Industry benefits include access to the latest scientific evidence, insights, consumer attitudes and data on grains, grain-based foods and legumes; literature and technical reviews on emerging industry topics; engagement with public health and healthcare professionals, media and consumers; support of education initiatives and exposure at key conferences. For more information, visit www.glnc.org.au.
The Grains & Legumes Nutrition Council is a not-for-profit organisation, founded by the Grains Research and Development Corporation (GRDC) and supported by producers and manufacturers in the grains and legumes industries.
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23rd November 2011
New Research: Not All Grains Need Be Wholegrain
We know that wholegrain foods are an important part of a healthy diet, but is there room for pasta, white rice or white bread sometimes?
A review of over 130 studies from the last ten years has reported that people eating up to 50% of their daily grain foods as refined grain foods (without high levels of added fat, sugar or salt) is not linked with increased risk of chronic disease including diabetes, heart disease and cancer1.
In Australia, the current dietary guidelines recommend “Eat plenty of cereals (including breads, rice, pasta, and noodles), preferably wholegrain” however, they do not provide recommendations about what proportion of grain foods can still be consumed as refined grains.
At the Public Health Association of Australia National Food Futures conference, 23rd November 2011, Assoc. Professor Peter Williams presented the key findings from his scientific literature review paper: What proportion of refined grains can be consumed in a healthy diet?
The majority of studies found no associations between the intake of refined grain foods and cardiovascular disease, diabetes, weight gain or overall mortality.
Assoc Prof Williams concluded, “Consumption of up to 50% of all grain foods as refined grain foods (without high levels of added fat, sugar or salt) is not associated with increased disease risk”.
In practical terms, this means one meal a day can be from refined grains as part of a balanced diet. Refined grain foods can contribute energy-giving carbohydrates and protein to the diet, as well as a range of vitamins, minerals and some dietary fibre. Some refined grain foods have a naturally low glycemic index, such as sourdough white bread, pasta, and particular long grain rice varieties, making them the preferred choice.
Eating more wholegrain, high fibre and low GI foods remain important health recommendations, so consumers should be encouraged to increase their intake of these foods and aim for one-half to two-thirds of their grains foods to be wholegrain.
Examples of refined grain foods included in the review are:
Breads: white bread, pita and mountain breads, bagels, crumpets, tortillas
Breakfast cereals: low fibre cereals and those containing <25% wholegrain
Refined cereal grains: white rice, polenta, semolina, couscous; pasta and noodles: those based on white wheat or rice flour.
Cereal-based foods with large amounts of added fat, sugar or salt e.g. cakes, muffins, pastries or pizzas should be considered as occasional foods, and these are not included in the refined grain foods recommendation.
References
1. Williams P. 2011, Evaluation of the evidence between consumption of refined grains and health outcomes (In Press Nutrition Reviews, January 2012)
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28th September 2011
Cutting Out Carbs CAN Cause More Harm Than Good
Australians missing essential nutrients from diet
New research on the nation’s diet has revealed that Australians are failing to meet the minimum dietary requirements of certain carbohydrate foods and that the alarming decline in consumption is the result of misunderstanding about the nutritional benefits of these foods.
Go Grains Health and Nutrition commissioned a national study tracking the consumption of grain-based foods, like breads, breakfast cereals, rice, pasta and noodles, and legumes over a 2 year period (2009 – 2011)1.
Although the current dietary guidelines recommend consuming a minimum of 4 serves of grain-based foods a day, with at least half of those being wholegrain, the research shows that most Australians mistakenly believe that the recommendation is only 2.5 serves per day. This is of concern as grain-based foods significantly contribute to Australians’ intake of iron, zinc, magnesium, thiamine, riboflavin, niacin, folate, fibre, protein and carbohydrate2.
“Over the past two years, our consumption of bread, breakfast cereals, pasta, noodles and rice has declined while mixed meals and take away foods and snack bars have increased. Almost 1/3rd (28%) of grain-based food intakes currently come from mixed meals and takeaway foods, cakes and pastries” said Robyn Murray, CEO of Go Grains Health and Nutrition.
Worryingly, the study also highlighted a misconception that consumers, particularly young (15-24 year old) females, believe consumption of grain-based foods may contribute to weight gain and could be putting their health and wellbeing at risk by missing out on essential nutrients.
“We need to reduce confusion between the nutritious refined core grain foods like white rice, white bread, white pasta and breakfast cereals and less nutritious refined non-core grain foods like cakes, biscuits and pastries to help Australians make better choices to achieve a balanced diet,” she concluded.
Additionally, the research found that Australians are only eating just over half the recommended daily amount of wholegrains at 1.1 serves per day. Numerous scientific studies (2001 – 2011)3 conclude that whilst consumption of wholegrain, high-fibre foods are better than refined grain-based foods for chronic disease prevention, the inclusion of up to half of cereal foods from refined core-grain foods can be enjoyed as part of a healthy balanced diet.
Go Grains’ Top 3 Tips for Health & Wellbeing
> Australians should aim to eat more nutritious core grain foods, such as breads, pasta, rice, and breakfast cereals, particularly those containing wholegrains and fibre.
> Australians should limit their intake of less nutritious non-core grain foods such as mixed meals and takeaway foods, cakes, pastries, and biscuits.
> Australians should aim to eat at least 4 serves of grain-based foods every day: at least 2 serves should be from wholegrain cereals (wholemeal and mixed grain breads, whole grain breakfast cereals, rolled oats, wholegrain crispbreads and brown rice) but 2 serves can be from core refined cereal foods (white bread, white rice, white pasta and noodles and breakfast cereals).
References
1. Project Go Grain, Colmar Brunton 2011
2. National Nutrition Survey 1995, Kids Eat. Kids Play 2007.
3. Grains & Legumes Health Report 2010
