Those individuals who ate 48 grams of whole grain per day had a 20 percent reduced risk of mortality, a 25 percent reduced risk of cardiovascular mortality, and a 14 percent lower risk of cancer mortality.
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For each 16-gram serving of whole grains, public health researchers at Harvard University noted a seven percent decrease in overall risk of death, including a nine percent decline in risk of heart disease death and five percent decline in risk of cancer-related death. Dietary Guidelines for Americans recommend three or more servings of whole grains per day, but most US adults get less than one serving per day, the authors write.
Whole grains, such as whole-wheat flour, oatmeal, brown rice, and whole cornmeal, have gained their name as a food type from using the entire grain kernel. “Contrary to many popular diets, this study supports the health benefits of whole grains as opposed to a popular perception that grains are the cause of obesity”.
Dietary fibre can also make you feel full longer, so you may eat fewer calories.
Based on the reviewed findings from the National Health and Nutrition Examination Surveys (NHANES) and 12 published studies, Sun and his team concluded that only 98,000 deaths occurred from 1971 until 2010 among 800,000 men and women from Scandinavian countries, the United Kingdom, and the US.
Whole-grain nutrients are released in the digestive tract more slowly than in refined grains, and we tend to chew whole grains longer thus stimulating more satiety hormones, which is not the case with soft, sweetened, refined cereal-based foods, Fardet told Reuters Health by email.
It’s well known that whole grain consumption can reduce risk of many chronic diseases. Although whole grain breads, pastas and brown rice products are readily available in stores, most Americans do not get enough whole grains.
For the the latest report the scientists analysed 12 previous studies from the US, Scandinavia and the UK.
“Decades of evidence shows that eating a diet high in fibre, fruit and vegetables and low in processed and red meat, reduces the risk of developing bowel cancer”.
Among the participants in the combined studies, there was a total of 97,867 deaths, including 23,597 deaths from cardiovascular disease and 37,492 deaths from cancer.
Eating Weetabix for breakfast could cut the risk of dying early, research has found.
Whole grains naturally contain complex carbohydrates and a raft of beneficial vitamins and minerals, including selenium, potassium, and magnesium; also, whole grains have minimal fat content. All studies assessed whole grain intake through questionnaires.
So, include more whole grains in your eating plan to live a longer, healthier and happier life.
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Qi Sun, M.D., Sc.D., senior authorHow does whole grain stave off death and disease?
