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Whole Grains Every Day: Key to Your Health and Waistline

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TUESDAY, July 13, 2021 (HealthDay News) — Whole grains may also help older adults keep a thinner waist, lower blood strain and lower blood sugar, new analysis suggests.

Just three servings a day might do the trick, the authors stated.

One serving is a slice of whole-grain bread, a half-cup of rolled oat cereal, or a half-cup of brown rice.

Researchers famous that their research — partially funded by the General Mills Bell Institute of Health and Nutrition — doesn’t show that entire grains are protecting, solely that there appears to be a link between them and waist measurement, blood strain and blood sugar.

“These are all risk factors that can contribute to the development of heart disease if not maintained at healthy levels,” stated research co-author Nicola McKeown of the Nutritional Epidemiology Team at Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging in Boston.

The researchers used knowledge from a health research of residents in Framingham, Mass., which started in 1948. They looked at health outcomes linked to entire and refined grains within the diets of more than 3,100 individuals. Data was collected every 4 years over a median follow-up of 18 years. (Median means half have been followed longer, half for less time.)

The new research compared modifications in 5 coronary heart disease danger elements — blood strain, blood sugar, ldl cholesterol, triglycerides and waist measurement — with reported consumption of entire grains. Researchers examined effects of eating lower than a half-serving to three or more a day.

The upshot: People who ate few entire positive factors gained an inch across the waist each four years — in contrast to a half-inch amongst those who ate probably the most entire grains.

Participants who ate fewer entire grains also saw greater will increase in blood strain and blood sugar than those who ate probably the most entire grains.

While entire grain consumption was additionally associated with improvements in blood ranges of HDL, or good, ldl cholesterol, in addition to triglycerides, the findings were not vital, researchers added.

For waist measurement, blood strain and blood sugar, the greatest benefit came from having three to 4 servings of entire grains a day.

Most entire grains came from entire wheat breads and ready-to-eat cereals. Refined grains have been principally pasta and white bread.

McKeown stated entire grains in all probability help forestall antagonistic modifications in danger elements studied in a number of methods, but the mechanisms aren’t yet recognized.

“For instance, in terms of helping prevent gain in body fat, the benefits may be related to the fiber in whole grains, which can help to prevent post-meal blood sugar spikes, help us to feel full so that we might eat a little less, or even feed our healthy gut microbes,” she stated.

Other nutrients present in entire grains, akin to magnesium, might help with sustaining healthy blood sugar levels and blood strain.

“And then we have the many phytochemicals found in whole grains that may act alone or in synergy with other nutrients to help maintain our health as we age,” McKeown stated. “This is still a very active area of research.”

Samantha Heller, a senior medical nutritionist at NYU Langone Health in New York City, was not a part of the research but reviewed the findings. She stated entire grains have many advantages.

“Fiber-rich foods like whole grains provide a plethora of healthy compounds like vitamins, minerals and antioxidants,” Heller stated. “Research has found that whole grains help reduce body weight and low-grade inflammation, manage blood sugar, reduce the risk of certain cancers and keep the gastrointestinal tract running smoothly.”

But, Heller stated, the standard Western weight-reduction plan consists primarily of refined grains, reminiscent of white bread, cereals, crackers, desserts and pastries. These refined grains have been found to improve the danger of coronary heart disease, diabetes, certain cancers and even a decline in reminiscence and considering expertise, she added.

The excellent news: Adding more entire grains to the weight loss plan is simpler than you may assume.

“Consumers may be surprised to realize that foods like tortilla chips, shredded wheat, oatmeal, whole wheat tortillas and whole-grain crackers all count as whole grains,” Heller stated.

She stated buyers can search for the Whole Grain Council’s “Whole Grain” stamp on product labels. It identifies what number of grams of entire grains are in a product.

The findings have been revealed on-line July 13 within the Journal of Nutrition.

More info

For more on entire grains, see the Whole Grain Council.

SOURCES: Nicola McKeown, PhD, scientist, Nutritional Epidemiology Team, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University, Boston; Samantha Heller, MS, RD, CDN, senior medical nutritionist, NYU Langone Health, New York City; Journal of Nutrition, July 13, 2021, online


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