Eating Whole Grains Linked With Lower Risk of Death
February 13, 2017 in STSMPT
A large meta-analysis published in the American Heart Association’s journal, Circulation, finds that eating whole grains is associated with a lower risk of death from cardiovascular disease, cancer, and all causes. Consuming at least three servings (48 grams) per day reduces the total number of deaths by 20 percent. Heart disease and cancer death rates declined by 25 percent and 14 percent, respectively. The analysis combined 12 studies and included over 786,000 adult men and women.
The research supports popular dietary recommendations of three servings of whole grains daily. However, average consumption in the United States is below one serving a day. Whole grains include whole wheat, oats, and brown rice. They contain dietary fiber, which make you fill full longer, thus eating fewer calories. Dietary fiber has also been linked to a lower risk of heart disease, stroke, diabetes, and obesity.
Replace the refined grain products in your diet with whole grains. In addition to whole grains, the American Heart Association emphasizes fresh fruits and vegetables as part of a heart-healthy diet.
Source: Zong G, Gao A, Hu F, Sun Q. Whole grain intake and mortality from all causes, cardiovascular disease, and cancer: a meta-analysis of prospective cohort studies. Circulation, 2016; 133: 2370-2380.