More Whole Grains = Better Health
You may live longer and healthier if you eat more whole grains, according to a review published in Circulation, June 13, 2016. Researchers combined the results of a range of studies, with a total of nearly 800,000 participants. The data showed that people who ate three or more servings of whole grains per day had a 20 percent lower risk of dying from any cause during the study period compared with those who ate the least amount of whole grains. They also had a 25 percent lower risk of dying prematurely from cardiovascular disease (CVD) or stroke, and a roughly 15 percent lower risk of cancer mortality.
Another 2016 study (Journals of Gerontology, June 1) adds to the evidence that whole grains are good for us. The 10-year study included 1,600 adults age 50 and older, and found that fiber was the most important factor in what the researchers termed “successful aging.” Their criteria for successful aging included an absence of disability, depressive symptoms, cognitive impairment, respiratory symptoms, and chronic diseases like high blood pressure, CVD, stroke, diabetes, and cancer—and study participants who consumed the most fiber were 80 percent more likely to avoid these diseases and remain fully functional as they aged.
Fiber a Factor As to what underpins the benefits derived from whole grains, Mount Sinai nutrition consultant Fran Grossman, RD, MS, CDE, CDN, points to their high fiber content. “Fiber—particularly soluble fiber of the kind found in oats—lowers cholesterol and blood sugar, both of which are associated with a greater risk for CVD and diabetes,” she notes. “Plus, fiber makes us feel full for longer, meaning that it can help us avoid overeating unhealthy snack and junk foods in between meals. This may help people better manage their weight.” She adds that whole grains also contain compounds such as phytochemicals and antioxidants. “These are bioactive, which mean they have an effect on cells and body tissue,” she explains. “They aren’t essential for our health, but they do benefit our health.”
Cut Back on Refined Grains The Dietary Guidelines for Americans, recommend that people age 51 and older consume at least 21-30 grams (g) of whole grains each day (women 21 g, and men 30 g), to boost health and prevent premature death. “This amount equates to three to five daily servings,” says Grossman. She recommends you cut back on refined (white) bread, cereals, past and rice. Refined grains have had the outer husk (bran) and inner core (germ) of the grain removed, leaving just the endosperm. “This significantly reduces fiber levels, as well as the iron and vitamin content,” Grossman says.
Grains Not the Only Source of Fiber Grossman notes that we can’t be certain the reduced risks seen in these data are solely due to whole grain intake. “It’s possible study participants who ate the most whole grains followed other healthy lifestyle behaviors, like getting regular exercise and not smoking,” she points out. Even so, she believes these findings support the advice in the Dietary Guidelines, and recommends that you consume foods that are high in whole grains. “Include oatmeal, brown or wild rice, bran or wheat cereals, a whole-grain bread, and foods made from whole wheat flour in your daily meal pattern,” she says. “Also try quinoa, barley, and popcorn—and check labels to ensure products have more than 5 g of fiber per serving.” Keep in mind too that whole grains aren’t your only option when it comes to fiber. “You can also find fiber in fruits and vegetables,” Grossman confirms. “Berries and oranges are top choices, along with leafy greens, carrots, corn, peas, beans, lentils, nuts, and seeds.”
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