Having 3 servings a day of this food helps weight loss, lowers blood pressure and blood sugar levels.
Eating whole grains could reduce cardiovascular disease and cardiometabolic risk factors in adults.
Eating at least three servings of whole grains per day is linked to smaller waist size, reduced blood sugar, and lower blood pressure.
Diet modification, such as replacing refined grains with whole grain foods, is an effective way to reduce abdominal fat, blood pressure, dyslipidemia (abnormal level of cholesterol and other lipids), and hyperglycemia (high blood sugar levels).
A study shows that people who consumed a higher intake of whole grain foods were able to reduce five heart disease risk factors: blood pressure, waist size, blood sugar, triglyceride, and LDL cholesterol levels.
The study looked at health outcomes related to eating whole- and refined-grains among middle- to older-age adults for 18 years.
Participants were sorted based on their whole grain intake into different groups; from less than a half serving daily (low intake) to three or more servings a day (high intake).
The team assessed the effect of whole grain consumption on five risk factors of heart disease every four years.
- The low intake group saw over one inch increase in waist size while this was less than half an inch for the high intake group.
- Those in the low intake group saw an increase in systolic blood pressure and blood sugar levels compared to the high intake.
The 2020-2025 Dietary Guidelines for Americans recommend eating three or more servings per day of whole grains.
A serving, for instance, is a half-cup of brown rice, one slice of dark whole wheat bread, or a half-cup of rolled oats.
Dr Nicola McKeown, the study’s co-author, said:
“Our findings suggest that eating whole-grain foods as part of a healthy diet delivers health benefits beyond just helping us lose or maintain weight as we age.
In fact, these data suggest that people who eat more whole grains are better able to maintain their blood sugar and blood pressure over time.
Managing these risk factors as we age may help to protect against heart disease.”
Dr Caleigh Sawicki, the study’s first author, said:
“There are several reasons that whole grains may work to help people maintain waist size and reduce increases in the other risk factors.
The presence of dietary fiber in whole grains can have a satiating effect, and the magnesium, potassium, and antioxidants may contribute to lowering blood pressure.
Soluble fiber in particular may have a beneficial effect on post-meal blood sugar spikes.”
Whole grain breakfast cereals and whole-wheat breads contributed the largest part of participants’ whole grain intake, while white bread and pasta were the largest intake of refined grains.
Processing methods leave refined grains poor in nutrients and high in starch.
Whole grains are rich in fibre and contain B vitamins, minerals, protein, and some healthy fats.
Dr Nicola McKeown said:
“The average American consumes about five servings of refined grains daily, much more than is recommended, so it’s important to think about ways to replace refined grains with whole grains throughout your day.
For example, you might consider a bowl of whole-grain cereal instead of a white flour bagel for breakfast and replacing refined-grain snacks, entrees, and side dishes with whole-grain options.
Small incremental changes in your diet to increase whole-grain intake will make a difference over time.”
The study was published in The Journal of Nutrition (Sawicki et al., 2021).
