july – august 2012 and legumes nutrition supplement

PAGE 3 A SHARE OF THE PLATE PAGE 9 YOU ARE WHAT YOU EAT PAGE 16 RESEARCH PAGE 18 KNOW THE FACTS introduction

The health of the nation requires By Robyn murray and Kylie Dunstan

As the majority of ’s grain is exported, it The Grains & Legumes Nutrition Council (formerly Go is easy to overlook the importance of the domestic Grains Health & Nutrition) is a not-for-profit organisation Robyn Murray market for grain consumption. However, each year founded by the GRDC and supported by producers and Australians consume about 10 per cent of our manufacturers in the grains and legumes industry. production as well as barley, oats and grain For the past 13 years the GRDC has supported legumes such as chickpeas and lentils. the Grains & Legumes Nutrition Council (GLNC) to Although domestic consumption by humans commission and collate research-based evidence is less than that of livestock, it is a market that and promote best practice messages relating to the can be influenced and grown. Based on current consumption of grains and legumes. consumption data and on government nutritional From a consumer perspective, ‘grains’ refer to cereal recommendations, Australians are not eating enough grains, while ‘legumes’ refer to pulse crops including Kylie Dunstan grains or legumes in their daily diet and their lupins, peanuts, soybeans and other dried beans, lentils, consumption of grains has actually been declining. peas and chickpeas. The reasons for this decline in intake of While increasing the domestic consumption of grains grains and low consumption of legumes appear and legumes is attractive to growers in business terms, to be the result of misconceptions and a lack of it can also have wider implications for the nation’s understanding of the health and nutritional benefits. health and wellbeing. The objective of this Ground Cover supplement is At a time when many consumers are avoiding grains to demonstrate how the GRDC is investing in grains due to concerns about carbohydrate consumption, and legumes nutrition on behalf of grain growers there is compelling evidence to show that more grains, and to help growers understand and recognise the particularly wholegrains, and legumes in the diet results value of their products to the health of the nation. in improved health. Including wholegrain foods and legumes in the daily diet has been found to have benefits in the management of weight, obesity and type 2 diabetes, Ground Cover is brought to you by growers and Government through the and also provides protection against cardiovascular publisher, the Grains Research and Development Corporation (GRDC). disease, hypertension and bowel cancer. Emerging GRDC: 02 6166 4500, fax 02 6166 4599 Write to: The Editor – Ground Cover, PO Box 5367, Kingston ACT 2604 evidence is showing grains play a role in the prevention Executive editor: Ms Maureen Cribb, Publications Manager, GRDC, 02 6166 4500 of periodontal disease and asthma and can improve Coretext: 03 9670 1168, fax 03 9670 1127, [email protected], www.coretext.com.au mood and cognitive function. Managing editor: Brad Collis An important part of the message is to select grains Editor: Emma Leonard, 08 8834 1233 Production editor: Cassandra Humble and legumes that are less refined and not combined in Advertising sales: Max Hyde, Hyde Media Pty Ltd, 03 9870 4161, products that contain high levels of saturated fat, salt or fax 03 9870 4163, [email protected] sugar. Advertising is subject to terms and conditions published on the rate card, Using collaboration and leverage, the GLNC is working available from Hyde Media, and on the website www.coretext.com.au on behalf of Australia’s grain growers, manufacturers and Circulation: Ms Maureen Cribb, 02 6166 4500 Printing: Cadillac Printing, Adelaide consumers to identify and communicate the health and ISSN 1039-6217 Registered by Australia Post Publication No. NAD 3994 nutritional benefits of including grains and legumes in a Disclaimer: This publication has been prepared in good faith by the GRDC on the basis of the information available to us at the date of publication, without any independent healthy, balanced diet. □ verification. Neither the Corporation and its editors nor any contributor to this publication represent that the contents of this publication are accurate or complete; nor do we accept any responsibility for any errors or omissions in the contents, however they may arise. More information: Kylie Dunstan, GRDC communications manager, Readers who act on information from Ground Cover do so at their own risk. 02 6166 4500, [email protected]; Robyn Murray, CEO, The Corporation and contributors to Ground Cover may identify products by proprietary or Grains and Legumes Nutrition Council, 02 8877 7877, [email protected] trade names to help readers identify particular types of products. We do not endorse or recommend the products of any manufacturer referred to. Other products may perform as Cover illustration: Tim Claeys well as or better than those specifically referred to. Copyright: © All material published in the Ground Cover supplement series is copyright protected and may not be reproduced in any form without written permission from the GRDC. unless otherwise stated All pesticide applications must accord with the currently registered label for that all articles are by particular pesticide, crop, pest and region. Emma Leonard

2 ground cover grains & legumes nutrition a share of the plate : Emm a L eonard P hoto : The food industry is highly competitive – for grains and legumes to make it into the trolley consumers need to understand the value of grains and legumes in the diet and have access to products that meet their lifestyle needs. Whole-of-food-chain benefit Growers need to be engaged in the food chain to help them appreciate the value of their grain and legume products for nutrition and health By Michele Allan

As a grower, do you eat the grains about one of these serves was wholegrain. and legumes that you grow? Hopefully the Examples of one serve include two slices Can we help? answer is yes, because they are good for of , one medium bread roll, one cup The GLNC wants to help grain growers be your health. Indeed, the Australian Dietary of cooked rice, , or noodles, one and more informed about the good health and Guidelines and Australian Guide to Healthy a third cups cups of breakfast cereal, one nutrition messages associated with the Eating recommend at least four daily serves cup of porridge or half a cup of muesli. grains and legumes you produce. With better of grain, preferably as unrefined grains Increasing grain consumption to the knowledge you will be more confident in commonly referred to as wholegrains. recommended four daily serves would sharing and promoting the value of grains and This recommendation is based on not only increase the annual domestic legumes in the diet. scientific evidence. However, a survey demand for grain by about 400,000 tonnes To achieve this, the council needs to hear from commissioned by the Grains & Legumes but it could result in an annual health people involved in grain-growing businesses to learn what type of information and support Nutrition Council (GLNC)* in 2011 found budget cost saving of $1.2 billion, due to growers and the community require. that consumers are confused about grain a reduction in obesity, type 2 diabetes and To help us help you, please complete the foods and wholegrains and how much they cardiovascular disease (see pages 8 and short, confidential survey on the GLNC website need to consume each day. This survey 9). It would also boost retail sales of grain (www.glnc.org.au). Follow the links to the showed that on average Australians only foods by about $1.9 billion annually. growers’ feedback survey. eat 3.2 serves of core grain-based foods, The Australian Dietary Guidelines and We look forward to hearing from you. such as pasta and breakfast cereal, and Australian Guide to Healthy Eating do not * the GLNC was formerly called Go Grains Health and Nutrition grains & Legumes nutrition ground cover 3 a share of the plate

make a recommendation for the number grains, grain-based foods and legumes in of serves of legumes to include each day the diet. This information is communicated Much to gain or week. However, based on the latest to stakeholders, government, health scientific research, the GLNC recommends professionals, educators, food from grains that we eat two to three serves of legumes manufacturers and the media so that each week. One serve of legumes is equal they can encourage consumers to and legumes to half a cup of dried or canned beans. Less include these foods in their diet. than a quarter of Australians eat legumes. It is equally important that grain growers Helping health professionals The GLNC is supported by grain are informed about these benefits and stay informed about the health growers through the GRDC, Grain understand their role in the domestic food benefits of grains and legumes Growers Limited and Pulse Australia, chain and in helping the health of the nation. in the diet is a priority for the as well as other research and industry The GLNC aims to do this by: Grains & Legumes Nutrition contributors (Table 1). It is the only body nproactively reviewing nutrition science Council By Robyn Murray that represents and promotes the grains on grain-based foods and legumes and legumes industry and its products for positive health outcomes; to health professionals and ultimately ncompiling insights and data about Keeping grains and legumes on to consumers. Previous figures show trends, attitudes and consumption of the agenda of opinion leaders such as that by increasing the consumption of grain-based foods and legumes; health professionals, educators, food grains and legumes there are substantial nincreasing the awareness of the processors, food manufacturers and the benefits to the whole food chain. The health benefits of grains and media can be challenging. The Grains & survey results show there is plenty of legumes with stakeholders and the Legumes Nutrition Council (GLNC) works opportunity and work still to be done. grain and legumes industry; and to ensure the health benefits of grains Other bodies supported by grower ndeveloping health promotion and legumes are taken into account in levies, include Horticulture Australia, and education resources to assist the development of key documents such Dairy Australia and Meat and Livestock in communicating positive as the Australian Dietary Guidelines. Australia. They have become industry- health outcomes. □ The Australian Dietary Guidelines owned corporations that provide are an important reference used by marketing and research services. These GRDC Research Code GOG00006 health professionals, policy makers, organisations have substantial marketing More information: Dr Michele Allan, Chair, educators, food manufacturers, food budgets to help position their products Grains and Legumes Nutrition Council, retailers and researchers to help in the highly competitive food market. 1300 472 467, [email protected] improve the diets of Australians. If grain and legume products are to There are five main food groups in gain a share of the consumer’s plate, then the Australian Guide to Healthy Eating, consumers and those who advise them on which provides information about the their food choices need to understand the kinds of foods you need to eat each value of grains and legumes in the diet. day to gain enough nutrients for good The GLNC’s role is to review the health and wellbeing. Grains are one science and the latest research findings of the food groups, while legumes are about the nutrition and health benefits of included in the vegetables food group and are also referenced in the meat, Table 1 The Grains & Legumes Nutrition Council* is a not-for-profit fish, poultry, eggs and nuts group. organisation, founded by the GRDC and supported by producers, The Australian Dietary Guidelines and researchers and manufacturers in the grains and legumes industry Australian Guide to Healthy Eating are Foundation contributor GRDC under review by the National Health and Contributors Bakers Delight Medical Research Council (NHMRC). Campbell Arnott’s The last review was conducted in 2003. CSIRO Food Futures National Research Flagship George Weston Foods Baking Division As the only body representing the grains Goodman Fielder Baking Division and pulse industry and its products, Grain Growers Limited HJ Heinz the GLNC presented an expansive Kellogg (Aust) submission to the recent consultation Kurrajong Kitchen Nestle / Cereal Partners Worldwide process. The new guidelines are Sanitarium Health Food Group expected to be finalised later in 2012. SunRice Ward McKenzie The Australian Dietary Guidelines focus on food choice recommendations, rather Associates The Australian Food and Grocery Council Healthgrain Forum than on how much of certain nutrients Pulse Australia an individual should consume. As part * The Grains & Legumes Nutrition Council was formerly known as Go Grains Health & Nutrition. of the guideline review, the NHMRC

4 ground cover grains & legumes nutrition a share of the plate

also revisited the latest nutrition science, which provides detailed scientific evidence about the health benefits of consuming grains and legumes. However, messages summarising the health benefits of grains and legumes are not permitted on food marketing materials, such as packaging, websites and advertising. Given these constraints, the GLNC plays an important role in communicating the health benefits of grains and legumes in the diet. In 2010, the GLNC commissioned and published a comprehensive research review of the health benefits gained from including grains and legumes in the diet. Copies of the report are available from the GLNC website (www.glnc.org.au). The Grains and Legumes Health Report provides consistent scientific evidence for the role of wholegrains and suggestive evidence for the role of legumes in protecting against cardiovascular disease, type 2 diabetes, certain cancers and obesity. Some of this information is presented in this Ground Cover supplement. Grains & Legumes Nutrition Council CEO Robyn Murray (right) and nutrition manager Michelle Broom Developing relationships together form an experienced and skilled team that provides science-based evidence on the health benefits of including grain-based foods and legumes in the diet. They are supported by marketing Collating the evidence is one thing, officer Caroline Crossan. conveying key messages to achieve change in diet is quite another. In order to Both provide an update on the latest and weight gain. In fact, grain foods, inform, increase awareness and facilitate scientific evidence. These documents particularly wholegrains, are vital for dietary change, the GLNC has become are specifically targeted at health bowel health and assist in weight loss, an associate partner of the Dietitians professionals, especially in light of particularly abdominal fat loss. Association of Australia. This peak the findings from a 2011 consumer Another way that the GLNC is leveraging body of approximately 4500 dietetic and research study that showed consumption its funds to help deliver the balanced facts nutrition professionals provides strategic of grains is declining, there is a low about the role of grains and legumes in leadership in food and nutrition through level of legumes consumption and that health-promoting diets is by supporting empowerment, advocacy, education, consumers are confused about wholegrains the publication of relevant research. In February, research funded by the GLNC the GLNC plays an important role in communicating the to answer the question, ‘What proportion health benefits of grains and legumes in the diet. of can be consumed in a healthy diet?’ was published in the journal accreditation and communication. and serves of grain (see page16). Nutrition Reviews (see pages 14-15). The GLNC is developing closer As part of the communication activity The GLNC is one of several sponsors relationships with practice nurses and associated with these publications, a live supporting the publication of papers on plant- providing them with information on the webcast was held on 7 May 2012. This based eating produced by leading dietitians. health benefits of grains and legumes, provided health professionals and other These papers were circulated to about 26,500 especially in relation to preventing interested parties with an interactive medical professionals in Australia in June cardiovascular disease and management forum in which to discuss the issues of and will be published as a supplement by of weight and type 2 diabetes. Practice grain nutrition and health benefits. the Medical Journal of Australia (MJA). □ nurses often have the most regular contact The webcast was recorded and a with patients suffering these conditions. link to the forum can be found on the GRDC Research Code GOG00006 In May, the GLNC published GLNC website. The forum concluded More information: Robyn Murray, CEO, What’s to Gain from Grains? and will with the consensus that carbohydrates Grains & Legumes Nutrition Council, publish an overview of the nutrition and grain foods have been mistakenly 02 8877 7877, [email protected]; science on legumes in July 2012. blamed for many digestive problems www.grdc.com.au/GOG00006

grains & Legumes nutrition ground cover 5 a share of the plate

National and international collaboration Working in collaboration with primary food production and nutrition organisations in Australia and internationally is helping the GLNC leverage greater penetration from its modest budget By Robyn Murray

Primary Food Alliance and primary foods more accessible to sharing of information and perspectives. In 2009, a series of meetings of public public health and nutrition professionals. They also highlighted differences health and primary industry representatives These meetings identified the potential between the primary food industry highlighted the need to make information for achieving solutions to sustainability and the manufactured food industry about agriculture and food security concerns through the and, consequently, the need for public health to engage with both sectors. Table 1 Members of the Primary To facilitate this ongoing dialogue, the Food Alliance are the core Primary Food Alliance was established to food groups ensure relevant and accurate information The Primary Australian Egg Corporation Ltd that relates to the sustainability of primary Food Alliance foods, including factors associated with was established Centre of Excellence for Science, Seafood and Health their environmental, economic, social to ensure relevant Introducing and health impact is accessible to public and accurate The Primary Dairy Australia information on the health and nutrition professionals. Food Alliance Grains & Legumes Nutrition Council sustainability of Nutrition from Paddock to Plate The Primary Food Alliance is a primary foods is Horticulture Australia Ltd accessible to public collaboration of non-commercial health and nutrition Meat and Livestock Australia organisations (Table 1) representing a range professionals. Nuts for Life of Australian primary food producers and

Bread is falling off the plate Gathering robust consumer information is helping the GLNC understand changes in Australians’ consumption and eating habits By Robyn Murray

Australians consume the higher amounts of fat, salt and sugar. Increased legume consumption four majority of their grain as bread. The study also estimated that the or more times per week, compared Yet between 2009 and 2011, bread consumption of wholegrains has with less than once a week, has been consumption fell by the equivalent decreased by about half a serve per associated with a 22 per cent lower risk of one slice per day per person. day to only 1.1 serves per day. This of coronary heart disease and an 11 This result from a consumer survey by is well below the two to three daily per cent lower risk of cardiovascular Colmar Brunton in 2011, commissioned serves of wholegrains recommended disease. The GLNC recommends two by the Grains & Legumes Nutrition to realise significant health benefits. to three serves of legumes per week. Council (GLNC), also found that men, Similarly, the survey found that a little Confusion over what is wholegrain, women and children in Australia are eating under a quarter of Australians (22 per serving sizes, knowledge of health benefits, less breakfast cereal, pasta and noodles. cent) consume legumes such as chickpeas, concerns about grains and weight gain, Indeed, on average Australian eat only 3.2 lentils and soybeans. The average daily and for legumes, knowing what they serves of core grain-based foods such as intake is only a quarter of a serve, which are, uncertainty about how to cook them rice, pasta and breakfast cereal, rather than adds up to only half a cup a week. While and the perceived side effects such as the recommended four-plus daily serves. baked beans remain the main source of flatulence, were all found by the survey Although the consumption of rolled legumes, the survey did find significant to be factors that prevented increased oats/porridge was stable, the survey found consumption increases in chickpeas, consumption of grains and legumes. that we are eating more grains in mixed lentils and red kidney beans since 2009. The GLNC is now regularly meals such as take-away hamburgers and pizza, cakes, biscuits and pastries and in the survey identified several factors that prevented muesli bars, all of which often contain increased consumption of grains and legumes.

6 ground cover grains & legumes nutrition a share of the plate

their industries (with a direct connection Council. All these organisations have to the primary producer). The grains a mutual interest in capitalising on the Grains and industry is represented by the Grains & nutrition, health and sustainable production Legumes Nutrition Council (GLNC). properties of pulses. The ultimate aim is legumes: These organisations are to increase pulse consumption globally. involved in research and marketing An International Pulse Health Research nutrient communication activities related to Strategy is one of the first initiatives the role of their respective primary proposed by the network. This would powerhouses foods in the Australian diet. help foster quality, credible research By working together, the members of in priority health areas to substantiate Eating high-fibre breakfast the Primary Food Alliance have identified common health claims. Outcomes would cereal, wholegrain bread or areas of commonality and difference be communicated to pulse industries and baked beans provides essential and are aiming to provide a single health professionals around the globe. □ nutrients By Robyn Murray voice on the importance of sustainable, nutrient-rich wholefoods for health GRDC Research Code GOG00006 Figure 1 and food security. These messages are More information: Robyn Murray, CEO, Grains being presented to health professionals, & Legumes Nutrition Council, 02 8877 7877, layers influencers and policy makers. [email protected]

International Collaboration Through its associate member Pulse Australia, the GLNC is now working Aleurone cell in collaboration with Pulse Canada and the American Pulse Association, a partnership between the US Dry Bean Council and the US Dry Pea and Lentil

P hoto : iStoc k photo . co m/ grain s& legu m e s nutritioncouncil Wheat germ

Reproduced courtesy of AWB Limited

A healthy, balanced diet should include at least four serves of core grain foods, preferably as wholegrains (see pages 14-15). What’s to Gain from Grains? An update of the scientific evidence Core grain foods include , breakfast cereals, crispbreads, rice, pasta and noodles. Wholegrains are defined in the Australia New Zealand Food Standards Code as “the intact grain or the dehulled, ground, milled, cracked or flaked grain where the constituents – endosperm, germ and bran – are present in such proportions that represent the typical ratio of those fractions occurring providing health professionals and [email protected] in the whole cereal, and includes wholemeal other influencers with short messages as this is milled wholegrain” (Figure 1). designed to address these factors that Core grain foods are primary contributors appear to be limiting consumption. □ of fibre, vitamins such as thiamin and To help stem the fall in consumption of minerals including magnesium and iron. GRDC Research Code GOG00006 wholegrains and legumes, the GLNC is regularly They are also low in fat and a source of providing health professionals with information More information: Robyn Murray, CEO, Grains on the health and nutrition benefits of grains protein. While pies, sausage rolls, pizzas, & Legumes Nutrition Council, 02 8877 7877, and legumes. biscuits and cakes all contain grain, they also tend to be high in salt, saturated

grains & Legumes nutrition ground cover 7 a share of the plate

A serve and a half of the four plus recommended daily serves of grain are easily achieved at breakfast with a piece of toast and bowl of porridge or cereal P hoto : Emm a L eonard

Table 1 Potential health expenditure cost savings with three serves of wholegrains each day Achieving four 2001 annual healthcare 20% annual saving plus serves Disease group expenditure ($ million) Percent related to diet ($ million) In reality, including the recommended four Cancers 2918 40% (prostate, colorectal, breast only) 233.3 serves of grains daily is not that hard. At least Cardiovascular 5479 40% (CHD and stroke) 438.3 three serves are achieved by including grains at each meal and another as morning or Diabetes 812 94% (type 2) 136.4 afternoon snacks: Endocrine, nutritional and n breakfast – a bowl of cereal flakes or metabolic 1587 45% (obesity) 142.8 porridge and a slice of toast; Total in 2001 950.8 n lunch – a sandwich made with wholemeal Adjusted for 3.1% annual inflation in healthcare 1213.8 bread;

Source: Australian Institute of Health and Welfare, 2005 n dinner – a cup of pasta, noodles, or rice; and fat or added sugar, so are considered to foods each day is associated with a 20 to 30 n snacks – wheat crackers or crispbreads be non-core grain or ‘extra’ foods. per cent reduction in these lifestyle diseases. with hummus, slice of raisin toast, plain Legumes are a good source of Based on a conservative 20 per cent popcorn or rice cakes. protein, high in fibre, and contribute reduction in cardiovascular disease, type Many more ideas are listed on the essential vitamins and minerals such 2 diabetes and cancer, health expenditure Grains & Legumes Nutrition Council website as iron and antioxidants. Common cost savings could potentially be more (www.glnc.org.au). legumes in Australians’ diets are dried than $1.2 billion annually (Table 1). and canned beans, such as baked beans, Importantly, this reduced risk is lentils, chickpeas and split peas. achievable through relatively modest dietary “Wholegrain foods are The inclusion of high fibre and changes and can be attained with foods an important part wholegrain foods in the diet has been linked readily available even at rural supermarkets. of a healthy, higher- to a reduced risk of bowel cancer. New Based on the strength of the protein diet for weight studies are indicating that higher intakes scientific evidence and its public health management, which is why of soy-based foods help to reduce the risk implications, it is imperative Australians the CSIRO Total Wellbeing of certain cancers including lung cancer. are encouraged to include grain-based Diet recommends at There is growing evidence of the value of foods – particularly wholegrains – and least three serves of wholegrain consumption for the prevention legumes in their diets. This is good news of periodontal disease and asthma, as well for grain growers and should be a win for wholegrain foods per day.” as improving mood and cognitive function. consumers and government as well. □ – Professor Manny Noakes, Wholegrains and legumes also offer research program leader, CSIRO Food, Nutrition and Health Science protection against heart disease and reduce GRDC Research Code GOG00006 the risk and help in the management of type More information: Robyn Murray, CEO, Grains 2 diabetes and over weight. The consumption & Legumes Nutrition Council, 02 8877 7877, of only two to three serves of wholegrain [email protected]

8 ground cover grains & legumes nutrition you are what you eat

Including wholegrains and legumes in the diet is a simple and effective way of reducing the risk of and assisting in the management of type 2 diabetes. Grain growers should be proud their products can improve the health of the nation.

Diabetes: often a preventable disease : Emm a L eonard P hoto : Wholegrains and high-fibre diets that include grains and legumes offer simple solutions in the fight against type 2 diabetes By Michelle Broom

Research has established that up in the amount the body needs or It is the synergy of many beneficial to 60 per cent of cases of type 2 diabetes it does not work effectively. components in wholegrains and legumes that are preventable through healthy eating and People who eat two to three serves is likely to bring about its positive effects. regular exercise. Type 2 diabetes is the of wholegrain foods a day (for example, While researchers might not be fastest-growing health problem and the wholemeal or mixed grain breads, rolls, able to explain why wholegrains sixth leading cause of death in Australia. wraps, pasta, breakfast cereals, rolled oats, and legumes provide benefits in The total annual health cost associated brown rice) and legumes (for example, reducing the risk and improving the with type 2 diabetes is estimated to be $8 billion. Yet simple dietary changes, High-fibre wholegrain foods can lower blood glucose including eating a variety of wholegrain levels, helping reduce the risk of type 2 diabetes. and high-fibre foods based on grains and legumes, can reduce the risk of chickpeas, baked beans, lentils) are less management of type 2 diabetes, they type 2 diabetes by up to 33 per cent. likely to develop type 2 diabetes. have demonstrated that that they do. They can also help in the progression Why wholegrains and legumes help Australian grain growers should and management of type 2 diabetes. reduce the risk of type 2 diabetes and be proud that the wholegrains and Type 2 diabetes is the most common help in its management it has yet to be legumes they produce can offer a simple form of diabetes and is associated with scienfically established. Researchers suggest and achievable method of slowing lifestyle factors such as high blood it has something to do with the fibre and this accelerating, often unnecessary pressure, being overweight or obese the intact structure of the wholegrain and costly health problem. □ (particularly around the waist), lack and legumes, which slows digestion and of physical activity and poor diet. results in lower blood glucose levels. GRDC Research Code GOG00006 With type 2 diabetes, the pancreas The nutrient content of wholegrains, More information: Michelle Broom, nutrition makes some insulin (unlike type particularly the higher magnesium manager, Grains & Legumes Nutrition Council, 1 diabetes), but it is not produced content, is also thought to play a role. 02 8877 7877, [email protected]

grains & Legumes nutrition ground cover 9 you are what you eat

but culling high-fibre and low glycemic index (GI) grain foods at the same time Misconceptions about is just throwing the baby out with the bath water,” Professor Noakes says. Compared with a high-carbohydrate/ grain foods and low-fat diet, a low-carbohydrate diet may be more effective in the short term for weight loss, if carbohydrate is replaced with weight management protein. However, long-term studies suggest that both methods provide similar results. Including wholegrains in the diet can help with fat loss, A recent study compared the effect but many Australians think otherwise and avoid consuming of several weight-loss diets that differed core grains By Michelle Broom only in the proportions of fat, protein and carbohydrate. It found that each diet was equally successful in helping When it comes to weight bread each day. This diet certainly does lose belly fat and total body fat as well management, making appropriate not cut out carbohydrates. The author as keeping it off over two years. carbohydrate choices as part of a calorie- of the diet, Professor Manny Noakes, Evidence from intervention trials controlled diet is more important than emphasises the importance of choosing indicates that between two and three limiting core grain foods. Such choices quality carbohydrates, rather than regarding serves of wholegrain foods can be should include core wholegrain foods them as a homogenous category. included in an effective calorie- such as bread and breakfast cereals. “Cutting out highly refined or fat and controlled diet for weight loss. The consumption of low-fibre, salt-laden carbohydrates is a good idea, “At the clinic we find that including grain highly processed, higher salt and fat grain foods, such as cakes, biscuits and pizza, should be limited. However, a consumer study by the Grains & Legumes Nutrition Council (GLNC) found that about 35 per cent of women and 15 per cent of men are limiting grain foods such as bread and pasta in their diet to help lose weight. This is contrary to the evidence from both cohort studies and clinical trials, which indicate that wholegrain foods can be included in an effective weight-loss diet and can aid long-term weight management. P hoto : Emm a L eonard Dr Janet Franklin, senior dietitian at the Royal Prince Alfred Hospital’s Metabolism and Obesity Services, explains that core grain foods are an important part of a weight-loss diet. “Many people come to our clinic Wholemeal pasta with bean and beef bolognaise. Long-term observational studies reporting that they are avoiding high- demonstrate that people who include wholegrain foods in their diet are less likely to gain weight over time. Including legumes in a weight-loss diet can improve results. carbohydrate foods, mostly bread, rice and pasta, but are not necessarily avoiding Table 1 Practical tips for swapping non-core grain foods with biscuits and cakes,” Dr Franklin says. lower energy core grain foods “Core grain foods such as wholegrain Non-core grain food Energy value Core grain food Energy value bread, cereals and rice provide many Wholegrain English muffin toasted health benefits that people tend to overlook Banana bread (128g slice) 1700kJ with margarine 650kJ due to their focus on weight loss.” Raisin toast with margarine However, wholegrain foods are Café muffin 1400kJ (2 slices) 800kJ important for good health. A popular Packet of corn chips (large) 1000kJ 2 cups popped corn 350kJ higher-protein diet, the CSIRO Total (Lite butter flavour) Wellbeing Diet, recommends at least Café Anzac biscuit 1100kJ Two wholegrain crispbreads with a 340kJ three serves of wholegrain foods such as tablespoon of cream cheese high-fibre breakfast cereal and wholegrain Source: Nuttab 2010 and Foodworks 2009

10 ground cover grains & legumes nutrition you are what you eat

tHE ’Paleolithic’ Diet

The Grains & Legumes Nutrition Council and the Dietitians Association of Australia do not support the Paleolithic Diet, which promotes the exclusion of nutritious core foods such as breads and cereals. “The Dietitians Association of Australia does not support the diet, as its recommendations are not in line with those of the Dietary Guidelines for Australians. While the Paleo Diet has some good features (such as promoting fruit and vegetables, lean meat and fish), it excludes nutritious core foods such Legumes, oats, barley and now as breads and cereals, and dairy foods. “DAA is concerned that the Paleo Diet wheat shown to help our hearts encourages restrictive eating – an approach that is not sustainable in the long term. By The protective effect of grain foods helps reduce banning certain nutritious foods, followers of the potential for many health disorders including the diet will be at a greater risk of falling short cardiovascular disease on important nutrients.” Rather than restrict core grain foods for weight management, focus on reducing the As a farmer, the likelihood is that several benefits to heart health, including ‘extra’ foods. Some suggestions to ‘swap it’ you are male and suffering some stress. reducing cholesterol and blood pressure. are shown in Table 1. One solution to reducing your blood The magnesium content of wholegrain pressure could be simpler and closer foods may be one important reason to home than you think – eat some of why cereal grains help to reduce the foods in the diet is more sustainable in the the grains you produce for breakfast. risk of cardiovascular disease. In long term because it allows people to choose Scientific studies have found that men Australia, grain foods are the most from a wide variety of foods and enjoy eating who eat breakfast cereal every day are less important dietary source of magnesium, in social situations,” Dr Franklin explains. likely to develop hypertension than those providing one-third of our intake. who never eat cereal. Breakfast cereals Analysis of data from seven long- including legumes in a containing wholegrains are a great way term studies recently found that an weight-loss diet can to achieve one of the four recommended intake of 100 milligrams per day was improve results. serves of wholegrains in your daily diet. associated with a significant eight per Indeed, a review commissioned by cent reduction in risk of stroke. Just one There is also emerging evidence that the Grains & Legumes Nutrition Council serve of a bran-based breakfast cereal or including legumes in a weight-loss diet can (GLNC) concluded that not only do two serves of brown rice or wholemeal improve results. It is thought that eating oats and barley have protective roles bread can provide 100mg of magnesium. legumes may help you to reduce total calories in terms of heart health, wheat and Research into the effect of legumes is and so help lose weight. This is because bran products also can play a part. ongoing but evidence indicates that regular eating legumes for one meal has been The protective effect of grain foods was consumption of legumes can reduce total shown to help reduce how hungry people also highlighted in the scientific evidence cholesterol and LDL (bad) cholesterol. It feel at the next meal, and so they eat less. review conducted to inform the revision is thought that legumes may decrease the Two reviews of the evidence on of the Australian Dietary Guidelines. absorption of cholesterol from the gut. grains and weight have been published This concluded that the “consumption The GLNC is involved in research in the past five years. They conclude that of cereal foods (especially wholegrains being conducted at the University of South higher intakes of grain foods, particularly and those with fibre from oats and Australia and the University of Manitoba, wholegrain foods, are associated with barley) is associated with a reduced risk Canada, to explore the role consuming half lower body mass index, smaller waist of cardiovascular disease in adults”. a cup of legumes each day has in reducing circumference and less weight gain. □ This statement is based on consistent cardiovascular risk factors (see page 17). □ evidence from studies that showed a 30 per GRDC Research Code GOG00006 cent reduction in cardiovascular disease GRDC Research Code GOG00006 More information: Michelle Broom, nutrition risk with higher intakes of grain foods. More information: Michelle Broom, nutrition manager, Grains & Legumes Nutrition Council, It is now being suggested that different manager, Grains & Legumes Nutrition Council, 02 8877 7878, [email protected] grain and legume foods may have 02 8877 7878, [email protected]

grains & Legumes nutrition ground cover 11 you are what you eat

A mixture of fibre is required for good gut health P hoto : Emm a L eonard

A diet rich in a range of food types is required to supply fibre benefits to different parts of the gut. Wholegrains and legumes are an Different types of dietary fibre have been found to provide especially valuable source of resistant starch. unique health benefits By Michelle Broom

We are all familiar with the advice to story: different types of fibre each have Most of the fibre in grain foods passes eat dietary fibre because ‘it helps keep you distinct roles and confer unique health through the stomach and small intestine regular’. However, increasingly evidence benefits. So, a combination of different undigested. This is partly because grain is indicating that there is much more to the fibres is important to optimise gut health. fibre consists of carbohydrate units held together by bonds that cannot be Table 1 Examples of good sources of different types of fibre and their digested by enzymes in the small intestine. function in relation to human gut health Similarly, resistant starch, which is Fibre type Soluble fibre Insoluble fibre Resistant starch found in legumes and wholegrains, also escapes digestion in the small intestine. Function Viscous fibres slow the time Exerts the greatest influence Starches that resist small it takes for food to pass on the large bowel – helps intestinal breakdown are On reaching the large bowel (also through the stomach and to normalise bowel function fermented by bacteria in called the large intestine or colon) the small intestine, resulting in (shortens transit time, the large bowel, producing slower absorption of nutrients helps produce larger and short-chain fatty acids (SCFA), fibre and resistant starch in grain is and lower plasma cholesterol softer stools and increases which are important for fermented by bacteria. This fermentation levels. defecation frequency). colonic health. of fibre promotes the growth of Sources beneficial bacteria in the large bowel. Grains Oats, barley, lentils, beans High-fibre wheat-based Wholegrain foods, dried peas, The resident beneficial bacteria (dried or canned) breakfast cereals, brown rice dried beans, rice, pasta and pasta, wholemeal and rye convert dietary fibre and other undigested breads material into short-chain fatty acids Vegetables Sweet potato, broccoli, Green beans, green peas Cold cooked potatoes, cold (SCFA). The main short-chain fatty acids carrots cooked corn are acetate, propionate and butyrate. Of Fruit Citrus fruit, dried figs, Firm bananas mangoes, prunes, apples these, it is believed that butyrate is of particular benefit for lowering bowel

12 ground cover grains & legumes nutrition you are what you eat

Jane Muir

cancer risk as it promotes the death of colorectal cancer cells. Regaining the balance The bacterial population of the bowel is critical for health. Numerous studies Cutting out wheat from the diet in response to symptoms of have established that changes in diet, irritable bowel syndrome should only be done on a short-term particularly increases in the amount and basis and with the advice of a specialist dietitian By Jane Muir quality of carbohydrate, can affect the bacterial populations in the large bowel and so have consequences for gut health. One in seven adults in Australia are Research has shown that a low- affected by irritable bowel syndrome (IBS), FODMAPs = carbohydrates carbohydrate diet reduces the production of which is characterised by gastrointestinal that are not absorbed well in the upper intestine so pass through to the beneficial short-chain fatty acids such symptoms including lower abdominal pain, the lower bowel where they are as butyrate, highlighting the importance bloating, wind and altered bowel habit fermented by bacteria. Fermentable of including grain foods in the diet. (ranging from constipation to diarrhoea). oligosaccharides, disaccharides, Dr David Topping, chief research We still do not fully understand the monosaccharides and polyols are all scientist at CSIRO, says: “The paradox causes of IBS. It appears that it involves types of carbohydrate. is that Australians have one of the changes to the way we react to food that highest intakes of fibre in industrialised is not absorbed in the upper intestine and countries but still have one of the highest passes through to the bowel where it is contain poorly absorbed carbohydrates rates of bowel cancer. Indeed, colorectal fermented by gut bacteria. IBS symptoms are probably essential for maintaining a cancer affects one in 12 people under may be due to changes in the bacterial healthy population of gut bacteria as well the age of 85 and leads to the death populations in the bowel, changes in as maintaining normal bowel function of almost 80 people every week.” how food moves through the gut and through important laxative effects. hypersensitivity to gas produced when There is a direct link small unabsorbed carbohydrates are rapidly After about eight between reduced risk of fermented by the gut bacteria. There weeks foods containing bowel cancer and grain are several potential triggers for IBS, wheat can be slowly fibre intake. including anxiety or stress and illness. reintroduced. For the past 20 years I have been A recent analysis conducted at the working in nutrition research, with a focus It is recommend that wheat and rye Imperial College of London summarised on the role of carbohydrates in the health products are avoided for about six to the findings from eight large, long-term of the gastrointestinal tract. My work is eight weeks only. After this period food studies that reported on daily cereal focusing on the role of poorly absorbed containing wheat and rye can be slowly fibre intake. It was found that for every carbohydrates (FODMAPs) and what reintroduced. It is not advisable to 10 grams of cereal fibre, the risk of happens when they reach the bowel. stay on a diet that excludes wheat and developing bowel cancer was reduced Foods such as wheat and rye, which other grains in the long term because by 10 per cent. In addition, people who contain higher amounts of poorly absorbed, of the other known potential health ate three serves of wholegrain foods fermentable carbohydrates, can cause benefits they provide in relation to per day were 17 per cent less likely to IBS symptoms. A wide range of foods cardiovascular disease, blood pressure, develop bowel cancer than those people contain FODMAPs; for example, some weight management and bowel health. who did not eat wholegrain foods. grains and legumes, fruit such as apples, If you suspect that you have IBS it is The answer lies not in generally vegetables such as cauliflower, soft cheese important to consult a specialist Accredited increasing fibre intake, but eating different and honey. Oats are low in FODMAPs. Practising Dietitian. They will be able to types of fibre (Table 1) including foods Wheat and rye-based products help you identify what is triggering your that contain resistant starch, which contain more of these poorly absorbed symptoms and ensure that you are not promote the production of butyrate carbohydrates than products made from cutting out more foods than you need to. when fermented in the large bowel. rice , polenta, potato flour or cornflour, To find an APD near you visit the Grains are especially good as they for example. Therefore, substituting wheat- Dietitians Association of Australia provide a range of soluble, insoluble based products for those containing more website (www.daa.asn.au). □ and resistant starch. Legumes, such readily absorbed carbohydrates can help to as beans, are particularly good alleviate IBS symptoms when the bacterial GRDC Research Code GOG00006 sources of resistant starch. □ population in the gut is out of balance. More information: Dr Jane Muir, dietitian and While substitution of sources of head of research, Eastern Health Clinical School, GRDC Research Code GOG00006 carbohydrate is a recognised first line of Monash University, [email protected]. More information: Michelle Broom, nutrition therapy for irritable bowel syndrome, it is au; Michelle Broom, nutrition manager, Grains manager, Grains & Legumes Nutrition Council, not a long-term strategy. This is because & Legumes Nutrition Council, 02 8877 7878, 02 8877 7877, [email protected] legumes, wheat and other grains that [email protected]

grains & Legumes nutrition ground cover 13 you are what you eat

Refined grain foods once a day ok Consuming one of the four recommended daily serves of grain as refined grain rather than wholegrain is not detrimental to health By Michelle Broom

The current Australian Dietary 32 studies tracking the foods eaten (GI) foods – that is, foods that have a Guidelines recommend that we “eat plenty and health status of large groups of slow release of energy in the body – on of cereals (including breads, rice, pasta people over a number of years were cardiovascular or metabolic risk. and noodles), preferably wholegrain”. identified. Of these, 27 found either Some refined grain foods have However, for many Australians refined a protective effect or no association a naturally low GI – for example, grain foods made from white flour are between higher refined grain intake and sourdough white bread, basmati rice and more familiar and the preferred choice. cardiovascular disease, type 2 diabetes, pasta – and these should be preferred. The Grains & Legumes Nutrition metabolic syndrome or weight gain. In summary, the evidence from the Council (GLNC) wanted to understand review indicates that consuming up to what proportion of refined grains can aim for one-half to 50 per cent of all grain food as refined be consumed in a healthy diet. two-thirds of grain grain core foods, such as white bread or A systematic review of the evidence foods as wholegrain. pasta, is not linked with any increased from the past 10 years helps answer the disease risk. Refined grain core foods question. The review of 135 studies, Of the nine intervention or dietary were defined in the study as those without commissioned by the GLNC, found limited intake studies, six reported no significant high levels of added fat, sugar or salt. association between refined grain intake difference in health outcomes between However, eating more wholegrain and adverse health outcomes, and no refined grain and wholegrain intakes. foods and low GI cereal foods remain association with cardiovascular disease. These largely studied the effect of important health recommendations. From the total studies analysed, wholegrain or low glycaemic index Consumers, and that includes grain

14 ground cover grains & legumes nutrition you are what you eat

FIGURE 1 Examples of the serving size and the approximate contribution of wholegrain in grams from that serving

Multigrain bread Wholemeal bread • 2 slices • 2 slices • 5-30g • 30-40g

White bread is refined Popcorn (plain) grain and has no • 20g wholegrain content. • 15g

Wholegrain breakfast Natural muesli cereal • 1/2 cup • 30-45g • 30-40g • 15-30g Muesli bar Porridge/rolled avoats • 1 bar • 1/3 cup oats • 10-15g • 30g

Wheat-flake breakfast • 2 biscuits • 30g

Rice cakes • 4 thin Brown rice • 20g • 1 cup (cooked) • 125g : Emm a L eonard P hotoS :

growers and their families, should aim to increase their intake of these foods and Wholegrain daily target intake ideally aim to eat one-half to two-thirds of their grain foods as wholegrain. In 2008, the GLNC (formerly Go Grains Health & While Australian food regulations define However, this study indicates people Nutrition) in collaboration with the International the term ‘wholegrain’ they do not define can choose up to half of their cereal Life Sciences Institute (ILSI) convened an ‘wholegrain food’. Consequently, wholegrain foods from refined grains and enjoy these expert panel to determine an Australian Daily food products vary in the amount of foods as part of a balanced healthy diet. Target Intake (DTI) for wholegrains. This is an wholegrains they contain. It is important to remember that achievable, evidence-based target intake of Products labelled as wholegrain are grain-based foods high in added fat, wholegrains per day (Figure 1). required to state the proportion of wholegrains sugar or salt, such as cakes, muffins, they contain (expressed as a percentage) in the pastries or pizzas, should only be enjoyed The target intake varies with age: ingredient list. as occasional indulgence foods. □ n adults and children 9 years and over – 48g The GLNC is now working in Australia wholegrains each day; and internationally to achieve a definition for GRDC Research Code GOG00006 n children 4 to 8 years – 32 to 40g wholegrain foods. In Australia it is proposed More information: Michelle Broom, wholegrains each day; and that food products branded as wholegrain nutrition manager, Grains & Legumes Nutrition n children 2 to 3 years – 24g wholegrains should contain at least 10 per cent wholegrains Council, 02 8877 7878, [email protected] each day. or at least 4.8g of wholegrains per serve.

grains & Legumes nutrition ground cover 15 Research

Wheat avoidance on trial Why are more people avoiding wheat products? A new study by the GLNC and CSIRO aims to find the answers By Michelle Broom

Up to 16 per cent of all Australians and in small, incremental amounts until the consumed. Summaries of carbohydrate, as many as 22 per cent of women are individual’s threshold is determined. protein and fat as well as vitamin and avoiding eating wheat-based products. So it appears that a significant number of mineral intakes will be compiled by These were findings from an Australian people who have not been diagnosed with the CSIRO Clinical Research Unit. consumption study conducted in 2011 intolerance are reporting avoiding wheat. The second part of the trial consists of and the figures correlate closely with The 2011 consumption study indicated qualitative interviews. Each participant figures from the UK and the US. that more than two-thirds of those will take part in one-to-one interviews. So why are so many people avoiding avoiding wheat did so with no diagnosis The interviews will be designed to wheat? To help better understand the of grain food intolerance by a healthcare capture and understand the reasons and reasons and drivers behind wheat professional. The study found one of the experiences that have led each participant avoidance, the Grains & Legumes key drivers of avoidance of wheat was the to the avoidance of wheat-based foods. Nutrition Council (GLNC) has partnered belief that it aided weight loss, with 26 per The interview will gather information with CSIRO’s Food Futures National cent citing this as a reason to limit grains. on the nature of symptoms (if any), Research Flagship in a research study. Messages in the media point to a age of onset, presence of a diagnosis It is estimated that , an perception in the public that avoiding or relevant medical condition, autoimmune disease triggered by , carbohydrates is a healthy choice. This sources of influence on their decision, affects only one per cent of the Australian ‘halo’ effect is evident in the US, where prevalence of other food sensitivities or population, while between 10 to 14 per the gluten-free market was estimated intolerances, and other relevant medical, cent may experience adverse gut symptoms to be worth $2.6 billion in 2010. US lifestyle and demographic factors. triggered by the consumption of cereal consumer research indicates that the top It is hoped that the outcomes of grain. Taken at face value, it would be driver for the purchase of gluten-free the research will help increase the easy to say that this seems to represent foods is that these products are considered understanding of wheat intolerance the 16 per cent of people reported to be healthier than conventional foods. and allow the GLNC and CSIRO to avoiding wheat products by the survey. The GLNC/CSIRO study of wheat communicate with health professionals, However, the recommended treatment for avoidance will start with a dietary intake opinion formers, policy makers the non-coeliac person, who has adverse gut assessment of 35 men and women, using and the general public. □ reactions to wheat, is not to exclude wheat a three-day weighed food record, the products forever. They should exclude ‘gold standard’ of dietary assessment. GRDC Research Code GOG00006 these foods for a short period of time, six Participants are provided with digital scales More information: Michelle Broom, nutrition to eight weeks, and with the guidance of and details of how to accurately weigh manager, Grains & Legumes Nutrition Council, a nutrition professional, reintroduce them and record the food and beverages to be 02 8877 7878, [email protected] Photo: Emma Leonard A research study of why individuals avoid wheat products is being run in partnership by the GLNC and CSIRO’s Food Futures National Research Flagship.

more than two-thirds of people avoiding wheat in their diet do so without a medical diagnosis.

16 ground cover grains & legumes nutrition research

A new trial is looking at the role of pulse-enriched foods for improving cognitive function and cardiometabolic health in obese adults. Photo: Emma Leonard Legumes could benefit the mind and body Further research has been commissioned to demonstrate the value of legumes in health management in ageing populations By Jon Buckley

Age and obesity are both Legumes Nutrition Council (GLNC). obese adults. Second, the trial aims associated with an increased risk of A common aspect of obesity and ageing to demonstrate that improvements in cardiovascular disease and impaired is reduced arterial compliance – that is, the cognitive function are associated with cognitive function (a person’s ability increased stiffness of arteries (especially improvements in blood vessel function. to process thoughts). In Australia and the smaller peripheral arteries), which In each country, the research teams Canada, indeed in much of the westernised reduces their flexibility and results in will work with 80 overweight/obese adults world, the proportion of older adults increased pressure within these arteries. over 50 years of age. These volunteers is increasing, as is the proportion of In turn, reduced arterial compliance is will normally consume less than the people who are overweight or obese. associated with impaired cognitive function. recommended intake of legumes. Participants will be randomised consumption of legumes may be good for to consume either the pulse-enriched the circulation, which may also benefit the mind. foods or control foods for 12 weeks. They will be required to attend a clinic A trial being conducted by the Therefore, improving arterial at the start and at the end of the study University of South Australia and the compliance may improve both to assess cognitive function, cerebral University of Manitoba, Canada, is cardiovascular disease risk and blood flow, cardiovascular health and looking at the role of pulse-enriched foods cognition in older adults with obesity. body composition. Changes in these for improving cognitive function and A preliminary study conducted in parameters will be related to differences cardiometabolic health in obese adults. Manitoba showed that the consumption in macronutrient and energy composition The Australian part of the trial of half a cup of pulses for eight weeks of the diet, as well as bioactive levels as is supported by the SA Department improved arterial function, body a result of the inclusion of pulses. □ of Further Education, Employment, composition (BMI) and blood lipids in Science and Technology and the GRDC. patients with peripheral artery disease. GRDC Research Code USA00011 The Canadian part of the trial is being The collaborative Australian– More information: Associate Professor Jon Buckley, supported by the Manitoban Department Canadian trial aims to assess the impact director, Nutritional Physiology Research Centre, of Energy, Innovation and Mines. Both of incorporating into the diet three- Sansom Institute for Health Research, sites are also being supported by Simplot, quarters of a cup of pulses per day on University of South Australia, 08 8302 1853, Heinz, Sanitarium and the Grains & cognitive function in older overweight/ [email protected]

grains & Legumes nutrition ground cover 17 know the facts

Eat what you grow Grain growers should be proud of and happy to promote the health benefits the consumption of their grains and legumes can provide

Grain growers are the first link in the food chain and should be proud of the cereals and pulses they produce and the nutrition and health benefits these can provide to Australia. Including grains and legumes in the diet makes sense because they are: nrich in nutrients, providing fuel for our muscles, brain and other body organs; nhigh in fibre, vitamins and minerals, they also contain proteins, antioxidants and phytoestrogens – together these components provide significant benefits in protecting against cancers, heart disease, cholesterol, weight gain and obesity, and type 2 diabetes. The health benefits of increased grains and legumes in Australians’ diets could reduce annual health budgets by about $1.2 billion. Grains and legumes can be included in breakfast, lunch and dinner as well as tasty, nutritious snacks. So, whether preparing meals for yourself or the family or organising the food for the football club or a charity event, try to include some grains and legumes in the menu. Take advantage of the benefits of the grains you produce by regularly including them in your diet. Know the facts about grains and legumes and help promote Whether preparing these benefits to the wider community. meals for yourself or the family, or organising What are grains and grain products? the food for the football club or a charity event, When communicating with the domestic try to include grains and market the term grain only refers to legumes in the menu. cereals. Wheat, barley, oats, rye, triticale, corn (maize) and rice will all be familiar to grain growers. While flour, bread and biscuits are familiar grain products, others such as couscous and , for grain and legume recipe which, like pasta, are made from ideas visit www.glnc.org.au wheat, or bulgar, which is a coarsely

18 ground cover grains & legumes nutrition know the facts P hoto : www ground treated wheat, may be less bran) or the nutrient-rich core (the germ). widely known as cereal products. The outer grain layers that make up Although beer is generally brewed the bran are a great source of essential . the s tone oup from malt barley, it does not count nutrients, fibre and may contain protective as a grain product when it comes elements (Figure 1). Regular consumption to nutrition and health benefits. of wholegrains is required to maximise

. co m The ‘pseudo-cereal’ group including, for the intake of these protective elements. example, amaranth, buckwheat and quinoa, The terms wholegrain or wholemeal are botanically different from cereals and can only be applied to products made generally are low in or free of gluten, from cereals that contain all three but have similar nutritional properties. components of the grain – the bran, germ and endosperm. Wholemeal products are What are legumes and produced from milled wholegrains. legume products? Wholegrain foods include wholemeal and Lentils, peas, chickpeas and cowpeas, mixed-grain breads, breakfast cereals, rolled lupins and the beans – faba, soy, navy oats, wholemeal pasta and brown rice. Plain and mung – are all legumes, although popcorn makes a great wholegrain snack. in production are often referred to as pulses. Peanuts are another legume. How much grains and legumes While baked beans (navy beans) do I need to eat? and peanut butter are easily identified Grains and wholegrains legume products, others such as hummus The basic message is four-plus serves of (made from chickpeas), tofu (made grain-based foods per day – about 48g from soybeans) and dhal (made from of wholegrain a day for an adult – is dried lentils, peas or beans with their required to gain maximum health benefits. skins removed) may be less familiar. However, requirement does vary with Many legumes, including soybeans, age (see page 15). Ideally, at least two chickpeas and lupins, are ground into flour. of these serves should be wholegrains. These are gluten free and suitable for flat breads, biscuits and thickeners. Legumes Based on evidence from the latest Whole versus refined grains scientific research, the Grains & Legumes Foods such as white bread, white rice Nutrition Council recommends two and pasta are made from refined grains. to three serves of legumes each week. While Australian white flour contains One serves of legumes is equal to half about 80 per cent of the original grain a cup of dried or canned beans. □ (mainly the starchy endosperm) it does not contain the fibre-rich outer coat (the GRDC Research Code GOG00006 Grains and legumes can be included in breakfast, lunch and dinner.

FIGURE 1 The nutrient content of wholemeal bread versus white bread g/100g mg/100g 50 3.0 45 40 2.5 35 2.0 30 25 1.5 20 15 1.0 10 0.5 5 0 0 Fat Dietary Protein Carbo- Riboflavin Thiamin Zinc Niacin Iron fibre hydrate White bread Wholemeal bread White bread Wholemeal bread

grains & Legumes nutrition ground cover 19 EAT WHAT YOU GROW

It does Eating two to three serves of wholegrain foods you good each day can lower the risk of HEART disease by 30 per cent. Men who eat breakfast cereal are 21 per cent less likely to have high BLOOD PRESSURE than men who never eat cereal. People who eat 2 to 3 serves of wholegrain foods each day are less likely to gain WEIGHT as they age. A diet containing two to three serves of wholegrains each day can reduce the risk of TYPE 2 DIABETES by 20 to 30 Eating 3 serves of per cent. wholegrain foods each day is linked to 17 per cent lower risk of bowel cancer.

Fibre in grain foods helps keep you regular, maintaining good DIGESTIVE AND BOWEL HEALTH. www.glnc.org.au www.grdc.com.au