Whole grains are a delicious nutritional powerhouse, consistently linked with all-around health benefits by reducing risk of disease and helping us stay healthy as we age. Research is being done examining whole grains’ effect on each area of the body, like the heart, gut, and brain. 

Research shows a positive link between whole grains and the mind; whole grain intake is associated with lower risk of general cognitive decline and both dementia and Alzheimer’s disease. Whole grains protect against inflammation, with data showing “lower intake of whole grains was associated with higher inflammatory markers and accelerated cognitive decline at older ages.” Dietary patterns with a foundational emphasis on whole grains, like the Mediterranean, DASH, and MIND diets, show particular promise in protecting the brain from cognitive impairment and decline. This means whole grains can aid in maintaining a strong memory, logical reasoning, and mental flexibility throughout life. They can help us stay sharp and able to do the activities we love daily, like crossword puzzles, tending to a garden, and game nights with friends. 

A population-based study of over 2,000 older adults in Sweden found that those who followed a “prudent diet” (including frequent intake of whole grains, legumes, vegetables, fruit, cooking/dressing oil, fish, low-fat dairy, poultry, and water) had a lower risk of cognitive decline, and even mitigated the adverse effects of a “Western diet” (including frequent intake of red/processed meat, saturated/trans-fat, refined grains, sugar, beer, and spirits). Similarly, a study of healthy elderly Asians showed that “a ‘multigrain rice’ dietary pattern (brown rice, millets, black rice, barley) compared with a ‘white rice and noodles’ dietary pattern was shown to reduce the risk of cognitive impairment.”

New research is zeroing in on whole grains specifically within these brain-healthy eating patterns. A 2023 preliminary study in Massachusetts of 2,958 adults found that whole grains were significantly associated with a decreased risk of both all-cause and Alzheimer’s dementia. Those eating the most whole grains were 28% less likely to develop all-cause dementia and were 36% less likely to develop Alzheimer’s dementia over the 12-year study period. 

Whole grains are a foundation of a well-rounded healthy diet, which of course includes taking care of the brain. This emerging body of research strongly indicates brain health benefits from eating a variety of whole grains, no matter your age. There are many simple and tasty ways to incorporate whole grains across your whole day of eating, like Apricot and Tahini Oats in the morning, Mediterranean Salad with Radishes, Chickpeas, & Farro for lunch, and Penne with Tuscan Sausage and Sun Dried Tomatoes for dinner. (Vik)