Whole Grains... Beneficial for Health

CNN – Extensive research conducted over the past two decades has shown that following a diet rich in whole grains is associated with a reduced risk of heart disease, high blood pressure, elevated cholesterol levels, and type 2 diabetes, as well as the maintenance of a healthy weight.

In a new analysis, researchers reviewed dozens of studies to delve into how whole grains contribute to cardiovascular and metabolic health at the molecular level, and the amount needed to make a difference.

The findings, published in the European Heart Journal, indicate that benefits begin at an intake of approximately 90 grams, or three servings per day, which is roughly equivalent to two slices of whole wheat bread and a bowl of oatmeal. According to the study, consuming four to six servings per day may be more effective.

The researchers found evidence that individuals who consumed three to six servings of whole grains over a defined period, ranging from two weeks to two years, experienced slight improvements in levels of about 12 health indicators, all of which are linked to an increased risk of cardiovascular disease. These indicators include total cholesterol, low-density lipoprotein (LDL) cholesterol—known as “bad” cholesterol—blood pressure, body weight, and waist circumference.

Dagfin Aune, a co-author of the meta-analysis and a researcher in the Department of Epidemiology and Biostatistics at Imperial College London’s School of Public Health, said that although the effects were modest, the combined results support the findings of large-scale population studies.

Aune concluded that consuming whole grains is “likely to have a causal effect,” noting that “this may translate into a reduced risk of cardiovascular disease.”

However, this does not mean you can add two slices of whole wheat bread to a breakfast consisting of bacon and eggs and expect your heart health to improve.