Eating 3 Servings Of Whole Grains A Day May Reduce The Risk Of Heart Disease

Eating 3 Servings Of Whole Grains A Day May Reduce The Risk Of Heart Disease 


According to new research published in the Journal of Nutrition, eating whole grains is associated with smaller increases in size of the waist, blood pressure, and blood sugar. This was true for the elderly people who eat at least three servings a day. 

More Whole Grains Can Help Reduce Risk Factors For Heart Disease

How eating whole grains and eating refined grains affect several risk factors for heart disease, including size of the waist, blood pressure, blood sugar, triglycerides, and high-density lipoprotein cholesterol. 

To assess these risk factors, a total of 3,121 people participated in a study. Most are with an average age of about 50 years old. 

Researchers looked at the health outcomes of participants for an average of 18 years to determine the effects of whole grains and refined grains. They compared the changes that have occurred over the past four years. 

The research team found that those who ate more whole grains had a smaller increase in waist size, while those who ate less whole grains had a greater increase in blood sugar and systolic blood pressure. 

Whole Grains Contain Fiber And Heart-Healthy Nutrients

Whole grains are better for us because they include all edible parts: bran, germ, and endosperm. 
When the grain is refined, the fiber-rich bran and nutrient-rich germ are removed. The rest, endosperm, is mainly starch-containing carbohydrates and fewer vitamins and minerals. 

Whole grains contain fiber that helps maintain stable blood sugar levels, lowers cholesterol, and promotes healthy digestion. 

Fiber and B vitamins (thiamine, riboflavin, niacin), vitamin E, minerals (A combination of iron, magnesium, selenium, zinc) in the whole grain provides many disease prevention benefits, including lowering inflammation levels and the incidence of heart disease, high blood pressure, stroke, type 2 diabetes, colon cancer, and obesity.

Refined grains may contain nutrients, such as folic acid, which is naturally present in whole grains. 

How To Get More Whole Grains In Your Diet 

Refined grains should be limited to three servings or less. 

One serving is usually equivalent to a small slice of bread or half a cup of cooked cereal products such as pasta, oatmeal, quinoa, or rice. 
A good starting point is to see which foods you already eat are refined grains, and see if you can replace them with whole grains.

Eat pasta? Try to replace it with whole wheat pasta. The same goes for bread or other bread products. 

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