Refined grains

Whole Grains Linked with Weight Loss, Less Inflammation

Why worry about calorie counting when whole grains can keep you satiated and help you lose weight? Researchers randomly assigned 50 Danish adults to a whole grain or refined grain diet for 8 weeks each, with a 6-week washout period in between. All of the participants were overweight, obese or had large waist sizes, and also had slightly high levels of blood sugar, cholesterol, or blood pressure before the study. The participants lost significantly more weight on the whole grain diet (- 0.4 pounds) compared to the refined grain diet (+ 2 pounds). This is likely because people naturally ate fewer calories on the whole grain diet, as whole grains are more satiating. Additionally, the whole grain diet (especially rye foods) significantly lowered inflammation (measured by IL-6 and CRP). However, the researchers noted no significant changes in insulin sensitivity (an indicator of how well your body is able to manage blood sugar), or the gut microbiome over the 8-week study.
Gut. 2017 Nov 1. pii: gutjnl-2017-314786. [Epub ahead of print.] (Roager HM et al.)  

Diabetes / Insulin / Glucose
Gut Health
Hunger / Satiety
Inflammation
Weight Control / BMI
Diet 
Traditional Diets, General

Healthy Plant-Based Diets Linked with Lower Risk of Coronary Heart Disease

Wholesome plant foods are the foundation of a healthy diet, but not all “vegetarian” foods are equally nutritious. To see how different variations of plant-based diets relate to the risk of developing coronary heart disease (when plaque builds and hardens in the heart’s major blood vessels and decreases blood flow), researchers analyzed data detailing what more than 200,000 people ate over 20 years and separated people into three versions of plant based diets: overall plant-based diet (includes all plant foods and some animal foods), healthful plant-based diet (includes healthy plant foods like whole grains, fruits, and vegetables), and unhealthful plant-based diet (includes sugar-sweetened drinks and refined grains). Not surprisingly, they found that the second choice – eating fewer animal foods and more healthy plant foods – was linked with a lower risk of developing coronary heart disease, while eating more animal foods and more unhealthy plant foods was linked with an increased chance of developing coronary heart disease.
Journal of the American College of Cardiology. 2017 July; 70(4):411-422. (Satija et al.)

Heart / Cardiovascular Disease
Diet 
Vegetarian & Vegan Diet

Whole Grain Foods Improve Blood Sugar Management After Meals

Whole grains are thought to help prevent type 2 diabetes, but researchers want to learn more about this protective effect. In a review of 14 randomized controlled studies, scientists found that whole grain foods led to better post-meal blood sugar management than refined grain foods. However, the medium- and long-term effects (6 weeks or more) on fasting blood sugar were not significantly different between whole grain and refined grain meals. 
Nutrients. 2017 Jul 19;9(7). pii: E769. (Marventano S et al.)

Diabetes / Insulin / Glucose
Diet 
Traditional Diets, General

Substituting Refined Grains with Whole Grains During Gestational Diabetes Linked with Less Childhood Obesity

Foods that moms choose during pregnancy may have an impact on their children’s health down the line. In a study of more than 500 mother-child pairs in Denmark, in which all of the moms were diagnosed with gestational diabetes (diabetes during pregnancy), Harvard researchers found that substituting 1 serving of refined grains per day with whole grains in the mom’s diet during pregnancy was associated with a 10% lower risk of the child being overweight or obese at age 7. They also found that eating more than 4.3 servings of refined grains per day during pregnancy was linked with nearly double the risk of children becoming overweight or obese at age 7 compared to those who ate fewer than 1.8 servings of refined grains per day. These results were especially strong in kids who were breastfed for less than 6 months.
American Journal of Clinical Nutrition. 2017 June 7. [Epub ahead of print.] (Zhu Y et al.)

Diabetes / Insulin / Glucose
Weight Control / BMI
Diet 
Traditional Diets, General

Healthier Diet May Reduce Greenhouse Gas Emissions & Cut Healthcare Costs

Healthy diets nourish both people and the planet, and the savings can be quite impressive. Scientists in California created models to analyze how greenhouse gas emissions and healthcare costs might change if we decrease red & processed meat and refined grains in our standard US diet, and shift to eat more beans and peas, whole grains, fruits, and vegetables. The researchers found that opting for the healthier diets can reduce risk of heart disease, colorectal cancer, and type 2 diabetes by 20-40%, saving the US $77-93 billion per year in healthcare. These shifts can also lower greenhouse gas emissions by 222-826 kg CO2, which is equivalent to 6-23% of the US Climate Action Plan’s target. Climatic Change. 2017 Mar 6. [Epub] (Hallstrom E et al.)

Cancer
Diabetes / Insulin / Glucose
Environmental Health
Heart / Cardiovascular Disease
Other
Diet 
Traditional Diets, General

Grain-Free Diets Linked with Overweight & Obesity & Less Fiber, Fruits & Vegetables

Grains have been at the core of traditional diets for millennia, but some misguided celebrities and fad diets have moved away from this tradition. Using national health survey data from 9,341 adults in Australia, researchers found that those avoiding core grain foods were significantly more likely to be overweight or obese than those who eat grains, despite consuming fewer calories, fruits, vegetables and less fiber than grain eaters. After adjusting for age, sex, and calorie intake, avoiding grains was also linked with a higher BMI and waist size.
Nutrients. 2017 Feb 18;9(2). pii: E157. (Fayet-Moore F et al.)

Diet Quality / Nutrients
Weight Control / BMI
Diet 
Traditional Diets, General

Whole Grains May Help Your Body Burn More Calories

Whole grains are often associated with lower body weights, and new research is uncovering why. In a randomized trial, scientists assigned 81 healthy adults in Boston to diets with either whole grains or refined grains for 6 weeks, keeping all other foods and nutrients consistent between the groups. Although the diets were designed to be isocaloric (meaning that people were supposed to maintain their same body weight), the resting metabolic rate (how many calories your body burns at rest) became significantly higher (by 43 calories) in the whole grain group. In fact, the whole grain group significantly improved their metabolism over the 6-week study compared with the refined grains group, burning 92 more calories per day. The researchers suspect that this is partly due to the fact that the whole grain group excreted more energy in the stool, and had more frequent bowel movements.
American Journal of Clinical Nutrition. 2017 Feb 8. pii: ajcn139683. [Epub ahead of print.] (Karl JP et al.)

Digestion / Regularity
Other
Weight Control / BMI
Diet 
Traditional Diets, General

Whole Grains Can Improve Gut Microbiota

Researchers randomly assigned 81 healthy adults in Boston to diets with either whole grains or refined grains for 6 weeks, keeping all other foods and nutrients consistent between the groups. The researchers found that making all of your grains whole is linked with “modest, positive effects on gut micriobiota,” (due to higher concentrations of “good” gut microbes and short chain fatty acids – an indicator of colon health and dietary fiber breakdown) as well as increased stool weight and stool frequency.
American Journal of Clinical Nutrition. 2017 Feb 8. pii: ajcn146928. [Epub ahead of print.] (Vanegas SM et al.)

Digestion / Regularity
Gut Health
Diet 
Traditional Diets, General

Switching to Whole Grains Improves Blood Pressure

In a small study, researchers assigned overweight and obese adults in Ohio to one of two diets for 8 weeks, one with whole grains, one with refined grains. After going back to their normal diet for 10 weeks as a washout, the 33 participants then switched diets, serving as their own control. Both diet groups lost weight and body fat, and lowered their systolic blood pressure (the top number in a blood pressure reading), total cholesterol, and LDL (“bad”) cholesterol. The scientists also found that the whole grain diet reduced diastolic blood pressure (the bottom number in the blood pressure reading) by 5.8 mm Hg, “or an additional 4.2 mm Hg beyond any change attributable to weight loss.” According to the researchers, this improvement, which was 3-fold greater in the whole grain group than the refined grain group, “approximates to a 40% lower risk of dying from stroke and a 30% lower risk of dying from ischemic heart disease or other vascular causes.”  
The Journal of Nutrition. 2016 Oct 19. pii: jn230508. [Epub ahead of print] (Kirwan JP et al.)

Blood Pressure / Hypertension
Diet 
Traditional Diets, General

Replacing Butter, Sugar, or Refined Grains with Whole Grains Cuts Heart Disease Risk

Harvard researchers followed over 120,000 adults for 24-30 years, tracking their diet and health records. The scientists found that replacing 5% of daily calories from saturated fat (like butter, cream, and red meat) with whole grains is associated with a 9% lower risk of heart disease, but replacing saturated fat with refined grains or added sugars does not lower heart disease risk. Additionally, they found that replacing 5% of daily calories from refined grains and added sugars with whole grains or polyunsaturated fats (found in fish, nuts, seeds, and safflower oil) can also significantly reduce heart disease risk. The researchers concluded, “Our findings provide epidemiological evidence of the current dietary guidelines, which recommend both “replacing saturated fatty acids with monounsaturated and polyunsaturated fatty acids” and “replacing refined grains with whole grains.””
Journal of the American College of Cardiology. 2015 Oct;66(14):1538-48. (Li Y et al.)

Heart / Cardiovascular Disease
WGC redirect 
replacing-butter-sugar-or-refined-grains-with-whole-grains-cuts-heart-disease-risk

Pages

Subscribe to RSS - Refined grains