Adults who eat three servings of whole grains every day have lower blood pressure and lower blood sugar.
- Consuming at least three servings a day of whole grains is linked to a smaller increase in waist circumference and a larger average drop in triglycerides and blood sugar levels, which are risk factors for heart disease.
Bulgur, buckwheat, spelled, oats, rice, barley or corn: eaten in their complete form, that is to say still containing the germ and the sound, these cereals help reduce the risk of developing heart disease.
This is highlighted by a new study published in the Journal of Nutrition. Conducted by researchers from the Human Nutrition Research Center on Aging at Tufts University (USA) with middle-aged to advanced adults, it shows that people who ate at least three servings of whole grains a day had increases lower waist circumference, blood pressure and blood sugar levels.
Five risk factors for heart disease assessed
The objective of the study was to examine the impact of whole grain and refined grain consumption on five risk factors for heart disease: waist circumference, blood pressure, blood sugar, triglycerides and HDL cholesterol ( “good” cholesterol). To do this, they used data from the Framingham Heart Study Offspring Cohort, which began in the 1970s to assess long-term risk factors for heart disease. 3,100 participants were selected, mostly white and aged 55 on average at the start of data collection.
For 18 years and every four years, the researchers compared the evolution of the five risk factors in relation to the recommended consumption of whole grains, which is three or more servings per day. The results showed that lower consumption of refined grains led to a smaller average increase in waist circumference and a larger average drop in triglyceride levels for each four-year period.
“Our results suggest that eating whole grain foods as part of a healthy diet has health benefits that go beyond helping us lose or maintain weight as we age”, explains Nicola McKeown, lead author of the study. According to him, the data shows that people who eat more whole grains are better able to maintain their blood sugar and blood pressure levels over time. “Managing these risk factors as we age may help protect against heart disease”continues the researcher.
Replace refined grains with whole grains
What are the benefits of whole grains for heart health? Unlike refined grains such as pasta or white bread, whole grains contain dietary fiber which has a satiating effect. They are also rich in magnesium, potassium and antioxidants which can help lower blood pressure. Finally, soluble fiber may have a beneficial effect on blood sugar spikes.
For Dr. McKeown, it is important to think about ways to replace refined grains with whole grains. “For example, you might consider replacing a white flour bagel with a bowl of whole grains for breakfast and replacing refined grain-based snacks, appetizers and side dishes with options made with Whole grains Small incremental changes in your diet to increase whole grain intake will make a difference over time.”
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