Consuming more whole-grain foods was linked with a decreased risk of dying, mainly from cardiovascular disease (CVD), but not from cancer, in a long-term study of more than 100 000 American healthcare professionals. Each daily whole-grain serving was associated with a 5% lower risk of total mortality and a 9% lower risk of cardiovascular mortality, but no change in overall cancer mortality, during a follow-up of up to 26 years. The researchers also estimated that replacing one serving a day of refined grains with whole grains was tied to a 4% and 8% drop in total mortality and CVD mortality, respectively. Replacing a daily serving of red meat with whole grains was linked with a 10% and 20% lower risk of total mortality and CVD mortality, respectively. The 2010 American Dietary Guidelines recommend that people eat at least three to five servings of whole-grain foods a day, where a serving is 28 g, which is equivalent to a slice of whole-grain bread, a half-cup of cooked brown rice or whole-wheat pasta, or a cup of whole-grain cereal. However, only 5% of Americans currently eat the recommended minimum amount. The beneficial effect of whole grains is likely related to its glycemic properties and nutrient content. Whole grains do not lead to rapid or dramatic changes in blood sugar and blood insulin levels, unlike refined grains or other carbohydrates, such as sugar, and this may explain why whole grains are associated with lower diabetes and cardiovascular disease risk. Whole grains contain many beneficial nutrients, including magnesium, vitamins, lignans, phenolic acids, and alkylresorcinols, and they may jointly lead to lower risk of developing heart disease and diabetes. The researchers found an inverse relationship between consumption of bran, but not germ, and mortality, which suggests that the bran component is key. Bran is a rich source of fiber, B-group vitamins, vitamin E, magnesium, and phytochemicals, which may potentially explain whole grains favorable effects. Fiber, primarily found in the bran, may reduce the risk of certain chronic diseases, in particular CVD, metabolic syndrome, diabetes, and certain cancers.
Posted on: Fri, 09 Jan 2015 04:10:00 +0000
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