DRAFT Australian Dietary Guidelines - Eat For Health

protective environment in the colon, particularly in the context of meals [279]. Note that as some
degree of processing is applied to most grains (cereals) to aid digestion, the effects can be
significantly influenced by the technology applied in processing and cooking [280].
Because wholegrains contain more nutrients and phytochemicals, concentrated in the bran and
germ [281], they are likely to have greater effects than refined grains (cereals). Wholegrains
contain phenolic compounds with strong anti-oxidant capacity which may be protective against
processes involved in the pathology of diabetes, cardiovascular disease and cancer [282]. Choosing
wholegrain options may also assist with satiety and help in not over consuming food beyond
energy (kilojoule) requirements.
The previous dietary guidelines discussed the glycaemic index (GI) of a food as a physiologically
based classification of carbohydrate-containing foods according to their potential to raise blood
glucose. Various factors may affect the GI value of a food, among them the particle size of milled
grains, the ratio of amylose to amylopectin, the degree of starch gelatinisation and the presence of
other food components such as viscous soluble fibres, fat, protein and organic acids which may
limit practical application. Lower GI diets may assist in the management of diabetes [37]. Further
research on GI and health outcomes may be required to investigate other potential associations.
The previous guidelines also noted that consumption of dietary fibre assists in maintaining the
health and function of the digestive system, for example in preventing constipation [36, 37].
2.3.4 Practical considerations: Eat grain (cereal) foods,
mostly wholegrain
Consuming at least 4–6 serves of grain (cereal) foods per day is recommended for Australian
adults, while the amount recommended for children and adolescents depends on their age and sex
(see table 2.3 below), ranging from four serves a day for 2–8 year olds to seven a day for older
adolescents. The amount of different grain (cereal) foods which comprise a serve is outlined in the
Australian Guide to Healthy Eating. One slice of bread, or half a medium roll or flat bread (about
40g), is equivalent to 1/2 cup of cooked rice, pasta, noodles, 2/3 cup of breakfast cereal flakes
(30g) or one quarter of a cup of muesli (30g).
The Australian Guide to Healthy Eating provides detailed information on the number of serves and
serve sizes of grain (cereal) mostly wholegrain foods required for different population groups (see
tables 2.3 and 2.4).
DRAFT Australian Dietary Guidelines- December 2011 48