Whole grains

Soluble fibers from whole grains and fruits may reduce the risk of metabolic syndrome in people with Type 2 diabetes. That’s the finding of T Steemburgo and a team of researchers in Brazil. Their cross-sectional study of 214 patients seems to indicate that greater consumption of fruits and vegetables may blunt some of the additional risks associated with diabetes.
European Journal of Clinical Nutrition, January 2009; 63, 127–133

A team of Dutch researchers led by LPL van de Vijver studied 2078 men and 2159 women aged 55-69 years, and found that higher whole grain consumption was associated with lower BMI and a reduced risk of overweight and obesity. For every additional gram of whole grain consumption, men’s risk dropped 10% and women’s risk dropped 4%.
European Journal of Clinical Nutrition, January 2009; 63, 31–38

Whole grain consumption lowers heart failure risk, while eggs and high-fat dairy raise risks. That’s the finding of researchers from the University of Minnesota and the University of North Carolina, who followed more than 14,000 people for over 13 years. “It would be prudent to recommend that those at high risk of HF increase their intake of whole grains and reduce intake of high-fat dairy and eggs,” said lead researcher Jennifer Nettleton, PhD.
Journal of the American Dietetic Association, November 2008; vol 108(11)

The Multi-Ethnic Study of Atherosclerosis (MESA) being carried out by researchers around the U.S. and in Norway, has found that eating a “low risk food pattern” including more whole grains, fruits, green leafy vegetables, low-fat diary, and nuts/seeds, was associated with a 15% lower diabetes risk. Researcher Jennifer Nettleton, PhD, stressed that the interplay of a variety of healthy foods likely contributes to the reduced risk.
Diabetes Care, Sept 2008; 31(9):1777-82. Epub June 10, 2008.

After following 72,113 women for almost twenty years, researchers at the Harvard School of Public Health concluded that eating a “prudent” diet rich in vegetables, fruits, legumes, whole grains, fish and poultry may reduce the risk for cardiovascular disease and for overall mortality. The study divided the women into two groups, those eating the “prudent” diet and those consuming a typical “Western” diet with high levels of red meat, processed meat, refined grains, french fries, and sweet or desserts.
Circulation, July 15, 2008; 118(3):230-7. Epublished June 23, 2008.

Eating an average of 2.5 servings of whole grain foods each day can lower your risk of cardiovascular disease by almost one-quarter. That’s the finding of a seven-study meta-analysis of 285,000 men and women led by Philip Mellen of Wake Forest University. In light of this evidence, Mellen said, policy-makers, scientists and clinicians should “redouble efforts” to get people to eat more whole grains.
Nutrition, Metabolism & Cardiovascular Diseases, May 2008; 18(4):283-90. Epub April 2007.

Australian researchers led by Neil Mann recruited 50 young males (age 15-25) with mild to moderate acne for a twelve-week study of the relationship between diet and acne. Half the group ate a typical Western diet, while the other half ate lean meat, poultry, fish, fruits, vegetables and substituted whole grain bread, cereals and rice for refined foods. After twelve weeks, the acne of the group eating more protein and whole grains “improved dramatically, by more than fifty percent.”
Journal of Dermatological Science, April 2008; 50(1):41-52. Epublished January 4, 2008.

Swedish researchers at Lund University have determined that certain whole grain products can help control blood sugar for up to ten hours. A team led by Anne Nilsson fed twelve healthy subjects test meals including different whole and refined grains, and found that barley and rye kernels at one meal had a long-lasting effect on controlling blood sugar extending to most of the day after the whole grain breakfast, or overnight with whole grains at dinner.
European Journal of Clinical Nutrition, March 2008; 87(3):645-54

In a clinical study conducted at Penn State, researchers put 50 obese adults on a reduced calorie diet for 12 weeks, during which time half the group was asked to eat all their grains as whole grains, and the other half was advised to avoid whole-grain foods. Body weight, waist circumference and percentage body fat decreased significantly in both groups, but the whole grain group saw a signicantly greater decrease in abdominal fat, and a 38% decrease in C-reactive protein (CRP), an inflammatory marker for cardiovascular disease.
American Journal of Clinical Nutrition, January 2008; vol 87(1): 79-80

A double-blind, randomized, cross-over study at the University of Reading, UK, divided 31 healthy adults into two groups. Half the volunteers ate 48g of whole grain cereal daily; the other half ate the same amount of wheat bran cereal daily for three weeks. After a two-week washout on normal diets, the groups were reversed for a second period of three weeks. The study concluded that whole grain cereal promoted increases in bifidobacteria and lactobacillus, while the bran cereal did not.
British Journal of Nutrition, January 2008; vol 99(1):110-20. Epublished August 29, 2007.