Whole grain consumption could lead to an increased in life longevity
- Oct 5, 2016
- 2 min read
A new review that analyzed various studies has found that eating whole grains - such as whole wheat, oatmeal, bran, quinoa, corn, or barley - could lead to a longer life.
The analysis was published in the journal Circulation and studied the link between whole-grain intake and mortality. It included results from 12 published studies in the U.S., U.K., and Scandinavian countries, looking at a total of more than 786,000 participants.
The results showed that people who ate at least 70 grams (or about 4 servings) of whole grains per day had a 22% lower risk of total mortality, a 23% lower risk of cardiovascular disease mortality, and a 20% lower risk of cancer mortality compared with those who ate little or no whole grains.
However, the findings were derived from a limited number of countries and there is no enough evidence to see if the results can be applied to other places.
Nevertheless, Qi Sun, MD, assistant professor in the Department of Nutrition and senior author of the study, responded that the findings do support the current dietary guidelines that recommend at least three daily servings (or 48 grams) of whole grains to improve overall health.
The authors also emphasized caution against "low-carbohydrate diets that ignore the health benefits of [whole grain] foods." Instead, they recommended focusing on the quality of the carbohydrates in people's diets.
To reach the goal of at least 48 grams of whole grain per day, the researchers proposed incorporating foods that have at least 16 grams per serving, like bran, oatmeal, and quinoa. Also substituting white rice for brown or white bread and pasta for 100% whole grain can help you get on target.
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