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Whole Grains Linked with Lower Cholesterol

To better understand whole grains’ relationship with heart health, New Zealand’s Heart Foundation analyzed 19 meta analyses encompassing thousands of participants, for their September 2018 report entitled “Whole Grains and the Heart.” The authors conclude that “observational research suggests three [servings] of whole grains per day are associated with heart health benefits, and there are likely to be additional benefits with higher intakes. Intervention studies on risk factors are less compelling but show most consistent evidence of benefits for a small reduction in total and LDL cholesterol, especially in relation to oats and barley, and possibly improved [glycemic] control.”
Heart Foundation. 2018 Sept. (Gorton D et al.)

Cholesterol / Serum Lipids
Heart / Cardiovascular Disease
Diet 
Traditional Diets, General

Whole Grains Associated with Lower Risk of Diabetes

Whole grains are healthy carbohydrate foods that may be especially protective against type 2 diabetes. In this study, researchers analyzed the eating habits and health status of 55,465 middle-aged adults in Denmark. Those eating more whole grains were 11% and 7% less likely to develop type 2 diabetes (for men and women, respectively) over the 15-year study period. Rye bread, whole-grain bread, oatmeal, and muesli were all significantly associated with a lower risk of type 2 diabetes for both men and women, indicating a benefit for whole grains in general, rather than just one specific type of whole grain food.
The Journal of Nutrition. 2018 Sep 1;148(9):1434-1444. doi: 10.1093/jn/nxy112. (Kyrø C et al.)

Diabetes / Insulin / Glucose
Diet 
Traditional Diets, General

Oat Noodles (Instead of Refined Noodles) Can Help Reduce Cholesterol, Blood Pressure

Refined wheat and rice noodles are common staple foods throughout Asia today, so replacing some of these foods with whole grain versions could go a long way in improving health. To test the impact, researchers randomly assigned 84 healthy adults (some with mildly high cholesterol) in Taiwan to an oat noodle group or a refined wheat noodle group, providing them with 100 grams (about 1 ½ cups cooked) of their respective noodles across 1 or 2 meals each day for 10 weeks. After the 10-week study, the oat group reduced their total cholesterol by 17% and LDL-c (“bad”) cholesterol by 19% compared with the wheat noodle group. The oat noodle group also significantly lowered their blood pressure by 7-11%, but the wheat noodle group did not. The benefits tended to be stronger in people who started the study with slightly high cholesterol, but the results were still statistically significant for the group as a whole.
Journal of Food and Drug Analysis. 2018 April. [Epub ahead of print.] (Liao MY et al.)

Blood Pressure / Hypertension
Cholesterol / Serum Lipids

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