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Health Tips

Ready-to-use Food Bites

Popcorn hit the spot when compared to potato chips:

A recent study has found that popcorn has a stronger effect on satisfying hunger when compared to potato chips. Plain popcorn is also much lower in energy than potato chips, so if you are watching your waistline and are looking for a hunger hitting snack why not try some in your lunch box tomorrow. Remember to choose unsalted and unbuttered popcorn.

Popcorn is more satiating than potato chips:

This study involved 35 normal weight participants who were tested under four conditions including 200 mL of water (control), one cup (4 g, 15 kcal) popcorn, 6 cups (27 g, 100 kcal) popcorn, and one cup (28 g, 150 kcal) potato chips, each with 200 mL water. Participants expressed less hunger, more satisfaction, and were less likely to eat more later in the day after six cups of popcorn compared to all other treatments.

Nguyen V, Cooper L, Lowndes J, Melanson K, Theodore J, Angelopoulos T, Rippe J, Reimers K. Popcorn is more satiating than potato chips in  normal-weight adults. Nutr Journal Sept 2012, 11:71


Rice Bran’s anticancer potential:

Recent evidence suggests that rice bran contains cancer-fighting phytochemicals. The bran layer of all grains including rice is the nutrient dense outer layer, which is often removed in the milling process. Including rice bran in your diet can be as simple as choosing brown rice or you can add rice bran to your favourite dish for a boost innutrition.

Rice Bran has anticancer potential:

Emerging evidence suggests that dietary rice bran may exert beneficial effects against several types of cancer, such as breast, lung, liver, and colorectal cancer. These anticancer effects have been related to the bioactive phytochemicals present in the bran portion of the rice. These rice bran phytochemicals have been shown to activate anticancer immune responses as well as protect against tissue damage through the scavenging of free radicals and the blocking of chronic inflammatory responses. The authors concluded that due to the low cost of rice production and the accessibility of rice bran, this food derived anticancer agent has the potential to have a significant impact on cancer prevention for the global population.

Hendersonhttp://advances.nutrition.org/content/3/5/643.short – aff-1 A, Ollila C, Kumar A, Borresen E,Raina K, Agarwal R, Ryan E. Chemopreventive Properties of Dietary Rice Bran: Current Status and Future Prospects. Adv Nutr. 2012 Sept;3(5): 643-653


Breakfast cereal helps Aussie kids get enough fibre:

Adequate dietary fibre is essential for gut health and has also been related to reducing the risk of a number of diseases including heart disease, certain cancers and diabetes.The 2007 Australian National Children’s Nutrition and Physical Activity Survey found that kids who ate high fibre breakfast cereals where more likely to get enough fibre intake in the day.

Choosing a high fibre cereal at breakfast is a great way to help children and adults achieve adequate dietary fibre intake. To find a high fibre cereal look for cereals which contain greater than 3g per serve of fibre.

Breakfast cereals role as a source of fibre for Australian children:

Recent analysis of the 2007 Australian National Children’s Nutrition and Physical Activity Survey has assessment of dietary fibre intakes of Australian children. The results indicate that average dietary fibre intake among all children at breakfast was 4.5g and average total daily fibre intake was 20.7g. Forty-nine percent of all children consumed breakfast cereal and this was identified as a significant predictor of total daily fibre intake. The authors suggest that future research is necessary to identify whether increasing consumption of fibre from breakfast cereal alters health outcomes such as anthropometric and biochemical markers.

GRIEGER, J. A., KIM, S. and COBIAC, L. (2012), Where do Australian children get their dietary fibre? A focus on breakfast food choices. Nutrition & Dietetics. doi: 10.1111/j.1747-0080.2012.01640.xhttp://onlinelibrary.wiley.com/doi/10.1111/j.1747-0080.2012.01640.x/abstract

Lower carbohydrate & higher fibre baking:

Lupin is a legume with lower carbohydrate content when compared with other legumes. A recent study explored the use of lupin flour as a protein and fibre boosting addition to baked products. This study found satisfactory appearance, texture, taste and overall acceptability of wheat flour based products can be maintained with the addition of up to 10% lupin flour. Next time your baking why not try adding some lupin flour to produce a higher fibre, higher protein and lower glycemic index food product.

Lupin flour’s potential to enrich wheat based food products:

Lupin flour has higher levels of protein, dietary fibre and fat and lower levels of levels of starch when compared with wheat flour. A recent study investigated the baking characteristics of products made with wheat flour enriched with lupin flour and lupin fibre at different concentrations (5, 10 and 15 %). This study found that appearance, texture, taste and overall acceptability of the bread or cake remains satisfactory with the addition of up to 10 % concentration of lupin flour or lupin fibre.

Abdelrahman A. Technological and Nutritional Studies on Sweet Lupine Seeds and its Applicability in Selected Bakery Products. Institute of Food Technology and Food Chemistry, Technical University of Berlin. 2012  http://opus.kobv.de/tuberlin/volltexte/2012/3647/