Whole grains

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)

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.)

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.)

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.)

Researchers from the University of Minnesota (including WGC Scientific Advisor Len Marquart) observed students at 10 schools in Minnesota and 7 schools in Texas, to see whether whole grain pancakes and tortillas can readily be substituted for similar refined products. For the study, foods with varying percentages of whole grain content were used. Using both aggregate plate waste measurements and student taste ratings, the scientists noted no difference in whole grain vs. refined grain pancake consumption at both elementary and middle / high schools, while consumption of whole grain tortillas was lower than refined tortillas. In general, elementary students were pickier than middle and high school students, and the use of whole white wheat boosted acceptance over whole red wheat. The researchers concluded that products such as those in the study would increase consumption of whole grains among children and youth.
Journal of the American Dietetic Association. September 2011; 111(9):1380-4

Recent research has shown that children’s acceptance of whole grains varies widely from food to food. Kids will happily consume some foods that are 100% whole grain, while turning down others in which only 10-15% of the grain is whole grain. Using this knowledge, it’s possible to design a roadmap for increasing kids’ consumption of whole grains, without risking “pushback” – an important consideration, since the only healthy nutrients are those that are actually consumed. In this study, Len Marquart, Elizabeth Arndt, and colleagues modeled the change in whole grain consumption that could be achieved by switching 15% to 50% of the refined grain to whole grain in breads, pizza crusts, pasta, breakfast cereals, muffins, waffles and other foods kids eat daily. They found that, without changing documented eating patterns in the children, they could raise consumption of whole grains from 6% of total grains to 28% of whole grains with this approach, while also reducing demographic disparities.
Journal of the American Dietetic Association. September 2011; 111(9):1322-8

Scientists in Boston analyzed data from 13,368 male doctors in the Physicians’ Health Study I to see how consumption of breakfast cereals might be associated with hypertension. After adjusting for smoking, BMI, alcohol consumption, produce consumption, activity, and diabetes history, they found that the risk of hypertension was lowest among those who ate the most breakfast cereal. The association was strongest for whole grain cereals.
Clinical Nutrition. August 23, 2011  [Epub ahead of print]

A group of 90 healthy college students were enrolled in an introductory course in nutrition at a university in the Midwestern United States. The class, which met three times a week, emphasized the role of a healthful lifestyle as a mechanism related to disease prevention. Traditional lectures were combined with “hands on” activities that incorporated concepts from Social Cognitive Theory. Four hours of total lecture and activity time were devoted to whole grains. By the end of the semester investigators found a significant increase in the consumption of whole grains in the group that completed the study. 
Journal of Nutrition Education and Behavior. 2011; 43 (4): 263-267 (Ha et al.)

The American Society for Nutrition brought together researchers to review the evidence regarding the health benefits associated with whole grains. Current scientific evidence indicates that whole grains play an important role in lowering the risk of chronic diseases, such as coronary heart disease, diabetes, and cancer, and also contribute to body weight management and gastrointestinal health.
Journal of Nutrition, May 2011;141(5):1011S-22S. Epub March 30, 2011

In a cross-over study conducted at the UK’s University of Surrey, researchers asked 14 healthy normal-weight adults to consume either two whole grain rolls (totaling 48g of whole wheat) or two control rolls with their normal diets. While researchers did not find the decrease in appetite they had been seeking, they were surprised to find a significant decrease in the subjects’ systolic blood pressure during the three weeks they ate the whole wheat rolls, and an increase in systolic pressure during the white-bread phase of the trial.
British Journal of Nutrition, April 18, 2011: 1-4 [Epub ahead of print]