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del.icio.us Scientists in Kuopio, Finland, reviewed four-day food records of 1261 older adults (age 58-78) to see which dietary factors might correlate with impaired glucose regulation. They found that those eating more saturated fat were more likely to show measures of impaired blood-sugar management, while those eating more whole grain bread and more dietary fiber were less likely to have glucose management problems.
Health Studies on Whole Grains
Every day, more and more studies show the benefits of whole grains. We regularly post new studies here, where you can browse through them at random. Or, you can use our filters to home in on a specific question, such as "Does barley reduce the risk of diabetes?" or "What's the research about whole grains and hypertension?"
Filter the studies below by selecting a grain and/or a disease/condition, then click apply.
Whole Grain and Fiber Cut Prediabetic Conditions
White Rice Significantly Increases Diabetes Risk
A team of researchers at the Harvard School of Public Health conducted a meta-analysis of four studies on rice intake and type 2 diabetes, with a total of 352,384 participants. Asian (Chinese and Japanese) people, who ate white rice three to four times per day as compared to Western populations who ate white rice once or twice a week, had a much higher risk of type 2 diabetes.
Whole Grain Bread Yes, Red Meat No
At the German Institute of Human Nutrition Potsdam-Rehbruecke, researchers performed a cross-sectional study on 2,198 men and women in the larger EPIC study, searching for biological predictors of diabetes and cardiovascular disease. They found that higher consumption of whole grain bread was significantly associated with lower levels of several biomarkers of obesity, inflammation and glucose metabolism, while higher consumption of red meat was associated with higher levels of GGT (gamma-glutamyl transferase, which can be indicative of congestive heart failure) and hs-CRP (a measure of inflammation also associated with heart disease).
Whole Grain Decreases Body Fat Compared to Refined Grain
Danish researchers at the University of Copenhagen followed 79 overwieght or obese women for 12 weeks as they ate a calorie-restricted comparable diets with either refined wheat or whole wheat. Throughout the study, body weight and composition, blood pressure and several risk markers were measured. Though both groups lost weight, the whole wheat eaters showed a greater reduction in body fat mass, while total cholesterol and LDL (“bad”) cholesterol increased with the refined wheat group, “which may suggest a cardioprotective role for whole grain.”
Early Infant Feeding and Celiac Prevention
At the Medical University of Warsaw, researchers participating in an international project investigating early-life factors that may prevent celiac disease in genetically-predisposed people found several factors that may be involved. Although evidence is still limited, the scientists advise avoiding both early (before 4 months) and late (after 7 months) introduction of gluten; it also seems that introducing gluten while the infant is still being breast-fed may be protective.
Weight Loss, Decreased Fat with Whole Grain
Switching to whole grains may reduce body fat and aid heart health, according to scientists at the University of Copenhagen. In a twelve-week, randomized clinical trial, they asked 79 overweight or obese postmenopausal women to eat a calorie-restricted diet incorporating either 480 calories of refined grain foods or the same amount of whole grain foods. Those eating the diet with whole grains lost more weight (3.6kg vs 2.7kg) and saw a more significant decrease in body fat (3% reduction vs 2.1%) compared to those eating refined grains. Cholesterol levels increased 5% in the refined group, highlighting the heart benefits of choosing whole grains instead of refined.
Journal of Nutrition, Feb 22, 2012. [Epub ahead of print] (Kristensen et al.)
Subsequent Meal Effect and Glucose Control
Eating whole grains or legumes at one meal not only reduces surges in glucose after that meal, but also after the next meal eaten. Eating whole grains or legumes at breakfast helps control blood sugar after lunch, for example, and eating either or both at dinner can reduce the blood sugar rise of the next morning's breakfast. Since this effect may explain why eating whole grains and legumes can reduce diabetes risk, this paper describes the possible mechanisms of the subsequent meal effect.
Journal of Nutrition and Metabolism, 2012; 2012:829238. [Epub Oct. 30 2011] (Higgins)
Produce, Whole Grains, Tea, Chocolate Reduce Stroke Risk
A study from Sweden shows that older women eating diets high in antioxidants from fruits, vegetables, whole grains, tea and chocolate reduce their risk of stroke, even if they have a history of heart disease. Researchers followed 31,000 women aged 49 to 83 without heart disease and almost 5,700 women with heart problems for ten years or more, noting their diets and any incidence of stroke. They found that healthy women with the highest "total antioxidant capacity" (TAC) reduced their risk of all strokes 17%, while women with existing heart disease reduced their risk of hemorrhagic stroke 57% by having the highest TAC. Study authors attributed fifty percent of TAC benefits to eating fruits and vegetables, eighteen percent to eating more whole grains, sixteen percent to tea, and five percent to chocolate.
Stroke, December 1, 2011. [Epub ahead of print] (Rautiainen et al.)
Whole Grains Reduce Colon Cancer Risk 20%
Researchers at Imperial College London conducted a meta-analysis of 25 studies involving almost two million people (and 14,500 cases of colorectal cancer) to assess the links between colorectal cancer and both whole grains and total dietary fiber. They concluded that there is a credible "dose-response" relationship between whole grain consumption and reduced cancer risk; they estimate that eating three or more servings of whole grains per day lowers colorectal cancer risk nearly 20%. Dietary fiber also reduces this risk, but cereal/grain fiber shows stronger benefits than other types of fiber.
British Medical Journal, 10 November 2011; 343:d6617 (Aune et al.)
Adolescent Whole Grain Intake Linked to Lower Insulin, Higher Folate
To assess the benefits of whole grains for adolescents U.S. researchers reviewed dietary data from 4,928 adolescents aged 12-19, about evenly divided between boys and girls. They compared this data to several health measures, and found that, in both genders, those with the highest whole grain consumption had lower fasting insulin levels, and higher folate levels. Girls who ate the most whole grains also had lower C-peptide concentrations (a marker for good insulin function), while boys has lower homocysteine concentrations (a marker for reduced cardiovascular risk).
Journal of the American Dietetic Association, 3 Nov 2011 [Epub ahead of print] (Hur et al.)
