The secret is out: Eating whole grains is good for you, reports BritPanorama.
Extensive research in the past two decades has demonstrated that a diet rich in whole grains is associated with lower risks of heart disease, high blood pressure, high cholesterol, and type 2 diabetes, while also helping people maintain a healthy weight. In a new analysis, researchers reviewed dozens of studies to explore how whole grains contribute to cardiovascular and metabolic health at a molecular level and how much needs to be consumed to make a measurable difference.
The findings, published in the European Heart Journal, suggest that the benefits begin at approximately 90 grams, or three servings, per day—equivalent to two slices of whole wheat bread and a bowl of oatmeal. Eating four to six servings daily provides even greater advantages, according to the study.
The researchers found participants who consumed three to six servings of whole grains over a range of durations—from two weeks to two years—exhibited slightly improved levels of various health markers, including total cholesterol, LDL (low-density lipoprotein or “bad”) cholesterol, blood pressure, body weight, and waist circumference, factors all linked to cardiovascular disease risk. Although these effects were modest, they align with findings from large population studies, noted Dagfinn Aune, a coauthor of the meta-analysis.
There appears to be a “likely causal effect” from eating whole grains, which may correlate to a reduced risk of cardiovascular disease, Aune, a research fellow at Imperial College London’s School of Public Health, concluded. However, he cautioned that simply adding whole grains, like two pieces of whole wheat toast to a typical breakfast of bacon and eggs, will not necessarily improve heart health.
Taking results with a (whole) grain of salt
Doctors endorse choosing whole grains over refined grain products for heart health. Foods such as oatmeal, brown rice, whole wheat bread, farro, popcorn, and quinoa retain all grain parts as they appear in nature. In contrast, refined grains, including white rice and products made with white flour, are processed to remove their less palatable components, which are also where most fiber and nutrients are found.
Eating whole grain food is important, but a single dietary change alone will not prevent heart disease. Alice Lichtenstein, a professor at the Friedman School of Nutrition Science and Policy at Tufts University, highlighted that a whole grain cinnamon bun would not necessarily provide health benefits over a refined grain equivalent.
Furthermore, simply adding more carbohydrates to meet whole grain targets could contribute to weight gain, Lichtenstein added. Most people in the United States do not consume the recommended two to four servings of whole grains per day outlined by the federal government’s latest Dietary Guidelines for Americans.
The American Heart Association advises eating foods made with whole grains without specifying a target amount, as the optimal quantity can vary based on individual body types, genetics, and lifestyles. Instead of focusing on specific numbers, Lichtenstein emphasized the importance of a balanced dietary pattern, which includes a mix of vegetables and fruits while limiting saturated fats, added sugars, salt, ultraprocessed foods, and alcohol.
If a goal is needed, she suggests replacing three servings of refined grains with whole grains daily. “My suggestion is, as items run out in the pantry, replace them with whole grain versions,” said Lichtenstein. However, she cautioned that not all dark brown breads or products labeled as “multigrain” or “made with whole grain” are primarily whole grain, as they may contain a significant portion of refined flour.
Consumers should examine ingredient lists and ensure that the first ingredient is a whole grain; if it’s not, it’s best to leave it on the shelf. The conversation about whole grains reflects ongoing explorations into dietary choices and their impacts on health.
