Scientific Fact: Consuming Whole Grains is Beneficial for Your Health

- Extensive research conducted over the past two decades has shown that following a diet rich in whole grains is associated with a reduced risk of heart disease, high blood pressure, increased cholesterol levels, type 2 diabetes, and maintaining a healthy weight. In a new analysis, researchers reviewed dozens of studies to delve into how whole grains contribute to cardiovascular health, metabolic processes at the molecular level, and the amount that should be consumed to make a difference.

The results, published in the "European Heart Journal" on Tuesday, indicate that the benefits begin with an intake of about 90 grams, or three servings per day, which is roughly equivalent to two slices of whole wheat bread and a bowl of oatmeal. According to the study, consuming four to six servings daily may be more effective.

Researchers found evidence that individuals who consumed three to six servings of whole grains for a specified period, ranging from two weeks to two years, experienced a slight improvement in levels of about 12 health indicators, all of which are associated with an increased risk of cardiovascular disease. Dagfinn Aune, a co-author of the meta-analysis and a researcher in the Department of Epidemiology and Biostatistics at Imperial College London, stated that although the effects were limited, the combined results support what has been found in large population studies. Aune concluded that consuming whole grains "is likely to have a causal effect," noting that "this may translate to a reduced risk of cardiovascular disease."

However, this does not mean that you can add two slices of whole wheat bread to a breakfast of bacon and eggs and expect your heart health to improve. Caution is advised; doctors recommend choosing whole grains instead of products made from refined grains to maintain heart health.

Foods made from whole grains include all parts of the grain as they exist in nature, while refined grains, such as white rice and anything made from white flour, undergo processing to remove the less palatable parts, which are also the parts that contain the majority of fiber and other nutrients. It is important to consume foods made from whole grains, but simply replacing one food item will not prevent heart disease, according to Alice Lichtenstein, a professor at the Friedman School of Nutrition Science and Policy at Tufts University in Medford, Massachusetts.

Lichtenstein, who did not participate in the new meta-analysis for Afaq News, said: "If you eat a cinnamon roll made from whole grains instead of a cinnamon roll made from refined grains, I'm not sure you'll notice a benefit." She added that simply adding more carbohydrates to your diet to meet the target amount of whole grains could lead to weight gain.

Enhance your knowledge of whole grains. Most people in the United States do not consume the recommended two to four servings of whole grains daily, as suggested in the latest dietary guidelines for Americans issued by the federal government. A serving could be one slice of whole wheat bread, or half a cup of cooked oatmeal, brown rice, or quinoa.

The American Heart Association recommends eating foods made from whole grains, but it does not specify a target amount that should be consumed daily. Lichtenstein, who was the lead author of the dietary guidelines published by the nonprofit organization in March, said the reason is that there is no one amount that has been clearly proven to be the most effective or suitable for all individuals and their genetic makeups and lifestyles, noting that "instead of specifying a magic amount of any healthful food, we try to focus on the dietary pattern."

In addition to whole grains, the guidelines emphasize consuming a variety of vegetables and fruits, limiting saturated fats, added sugars, salt, ultra-processed foods, and alcohol. If it is helpful to set a goal, replacing three servings of refined grains with whole grains daily may be a good starting point.

Lichtenstein explained: "My suggestion is that as you run out of products in your pantry, replace them with versions made from whole grains." She warned that it is not always as easy as it seems, as darker-colored breads and products that carry phrases like "multigrain" or "made with whole grains" may largely consist of refined flour.

It is advised to turn the package over and look at the ingredient list to ensure that the product is made from whole grains, and if it is not, it is recommended to avoid purchasing the product.