July 13, 2021 – A new study suggests that consuming more whole grains may protect against heart disease.
An analysis of more than 3,000 middle-aged and older adults over many years found that those who ate three or more servings of whole grains per day had smaller increases in blood sugar, blood pressure, and stroke. in size, compared to those who ate less than half a serving per day.
“We found that there were no long-term studies of how people actually live, without intervention, that looked at the relationship between the consumption of whole or refined grains and changes in certain factors. risk that are warning signs of disease, including waistline, blood pressure and blood sugar, ”author Caleigh Sawicki, PhD, former nutrition epidemiologist at Tufts University in Boston, told WebMD. “This is an important step in understanding how different types of grains can influence health over time.”
The results were published online July 13 in the Journal of Nutrition.
The researchers used data from 3,121 people who participated in the Framingham Heart Study Offspring Cohort, a study started in the 1970s to examine long-term risk factors for heart disease. The average age of the participants was around 55 years old at the start.
Changes in the following five risk factors for heart disease at 4-year intervals over a period of approximately 18 years were analyzed: waist circumference, blood pressure, blood sugar, triglycerides (a type of fat found in the blood) and HDL cholesterol, or “good” cholesterol. Participants were grouped into categories based on the amount of whole grains they reported eating, ranging from a low intake of whole grains (less than half a serving per day) to three or more servings per day.
For each 4-year interval, the researchers found that waist circumference increased by about half an inch in people who ate a lot of whole grains, compared to 1 inch in those who ate little. The mean increases in blood pressure and blood sugar were also lower in heavy drinking adults.
In a similar analysis of refined grain consumption, adults who reported eating less refined grains had smaller increases in waist circumference and lower triglyceride levels over time.
“This suggests that including whole grains, especially in place of refined grains, as part of a healthy diet could help us maintain healthier levels of these risk factors as we age and, for example, therefore, may help prevent the development of heart disease, ”Sawicki said, adding that the dietary fiber in whole grains can help promote feelings of fullness and reduce spikes in blood sugar after meals.
The Dietary Guidelines for Americans 2020-2025 recommends eating at least three servings of whole grains per day. A serving of whole grain, for example, includes half a cup of brown rice or oatmeal.
Next, the researchers plan to examine whether consuming whole grains, compared to refined grains, causes changes in the type of belly fat a person gets, says Nicola McKeown, PhD, a scientist on the epidemiology team. Department of Agriculture Nutrition Facts. Center for Nutrition Research in Aging at Tufts University.
“Other research has shown that it may be excess visceral fat that surrounds our organs, rather than overall body fat, which is more dangerous in terms of disease risk. We want to know if eating whole or refined grains may be associated with changes in one type of fat more than another, ”says McKeown.
SPEAKER: Be in good shape
means to fuel your body
and the brain with whole foods,
like whole grains.
The grains consist of three
is full of different kinds
and nutrients that help you stay
For example, fiber
maintains your digestive tract
Vitamins from the food you eat
give you energy, like how
vitamin B helps your body make
red blood cells.
And minerals like magnesium
and selenium makes your bones
and your immune system stronger.
When whole grains are processed
exterior and interior parts
are removed so that they are not
When this happens, most of this
makes them good for you is lost,
But whole grains
are the whole package.
Add them to your plate
helps protect you from
and keep your heart healthy.
Eating whole grains makes you
feel full longer then you are
less likely to overeat or snack
on candy or crisps
Whole grains even help your body
manufacture important chemicals that
affect things like sleep
But if he doesn’t say “everything
grain “near the top
the list of ingredients,
this is probably not the case.
The food you feed your body
affects the other choices you make.
So to stay in shape, be
make sure you always choose
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