A new study suggests that eating three servings of whole grains daily may help keep your waist trim and your blood pressure and sugar levels in check.
A US study found that people who ate at least three daily servings of whole grains had smaller waists, lower blood sugar levels, and lower blood pressure than people who ate fewer whole grains.
Participants who ate less refined grains (less than two servings daily) had smaller average waist sizes and lower triglyceride (blood fat) levels.
Cardiovascular risk factors
Low HDL (‘good’) cholesterol and high LDL (‘bad’) cholesterol are all risk factors for coronary heart disease, the leading cause of death worldwide.
Managing these risk factors as we age, says senior author Nicola McKeown, may help prevent heart disease.
“Our findings suggest that including whole grains in a healthy diet has health benefits beyond weight loss or maintenance.” These findings suggest that people who eat more whole grains have better blood sugar and blood pressure control over time, “Dr. McKeown says.
How whole grains can help
Co-researcher Caleigh Sawicki says whole grains can help reduce risk factors as we age.
“Dietary fibre, magnesium, potassium, and antioxidants in whole grains may help lower blood pressure.” Soluble fibre may help reduce post-meal blood sugar spikes, “Dr. Sawicki says.
Grains: whole vs refined
Whole grains have a fibre-rich outer layer and a germ layer rich in B vitamins, antioxidants, and healthy fats.
Refined grains lack nutrient-dense components and don’t satisfy as long.
How to get your daily wholegrain servings Previous research suggested 100-150g of whole grains per day.
Snacks can be one slice of whole-grain bread, half a cup of oatmeal or brown rice.
Try these other whole grains:
- corn
- freekeh
- buckwheat
- bulgur (cracked wheat)
- wholegrain rye
- wholegrain couscous
- wholegrain bread
- quinoa
- sorghum
- spelt
- millet
- popcorn
The average daily intake of whole grains in Australia is around 30g, in the UK it is around 20g, and in the US, only 8% of the population consumes three or more serves.
Study limitations
The Framingham Heart Study, which began in 1948, provided the research subjects. The study began with 3100 mostly white participants in their mid-50s.
The researchers used self-reported food intake, which can be inaccurate. Not to mention that the study was purely observational.