Eating more whole grains could support heart and metabolic health, according to a new analysis of research examining how these foods affect the body.
Studies conducted over the past two decades have consistently linked diets rich in whole grains with lower risks of heart disease, high blood pressure, high cholesterol and type 2 diabetes. They have also been associated with helping people maintain a healthy weight.
A new analysis has now examined these benefits more closely, looking at how whole grains may influence cardiovascular and metabolic health at the molecular level and how much people need to consume to see measurable effects.
Three Servings a Day May Help
The analysis, published in the European Heart Journal, suggests that the benefits begin at around 90 grams of whole grains a day, equivalent to roughly three servings. That amount could come from foods such as two slices of whole-wheat bread and a bowl of oatmeal.
The researchers found that consuming three to six servings daily was associated with modest improvements in several health markers. These included total cholesterol, LDL or “bad” cholesterol, blood pressure, body weight and waist circumference.
The studies included in the analysis lasted anywhere from two weeks to two years. While the improvements were relatively small, researchers said the combined findings support earlier evidence from large population studies.
Apple Unveils New Health Featuresa research fellow at Imperial College London’s School of Public Health and a coauthor of the analysis, said the findings suggest there is likely a causal relationship between whole-grain consumption and some health benefits. These changes could potentially translate into a lower risk of cardiovascular disease.
Not Every Whole-Grain Food Is Healthy
However, experts caution that simply adding whole grains to an otherwise unhealthy diet will not automatically protect against heart disease. Whole grains include all parts of the grain and naturally contain fiber and other nutrients. Examples include oatmeal, brown rice, whole-wheat bread, farro, popcorn and quinoa.
Refined grains, such as white rice and foods made with white flour, have had parts of the grain removed during processing, reducing much of their fiber and some nutrients. Alice Lichtenstein, a nutrition professor at Tufts University who was not involved in the analysis, said choosing whole grains is important, but individual food swaps are unlikely to make a major difference on their own.
For example, replacing a refined-grain cinnamon bun with a whole-grain version does not necessarily make the food a heart-healthy choice. Overall dietary quality still matters
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