Whole grains

It’s important to get your fiber from a variety of foods, since different sources of fiber are associated with different health benefits. Researchers analyzed the eating patterns of 2,135 patients with breast cancer and 2,571 controls to see how different foods and fibers might relate to breast cancer risk. Those eating the most fiber (more than 26.5 grams per day) were 25% less likely to have breast cancer than those eating less than 15.2 grams of fiber per day. Similarly, those eating the most beans (more than 3.9 oz per day) and grains (more than 13.8 oz per day, of both whole and refined grains) were 19% and 18% less likely to have breast cancer, respectively, than those eating the least amount of beans and grains.
Cancer Medicine. 2018 Mar 23. [Epub ahead of print] (Sangaramoorthy M et al.)

The link between whole grains and colorectal cancer prevention is well established, but researchers wonder how this relationship plays out in patients who have already been diagnosed with colon cancer. In this study, researchers analyzed the eating habits and health status of 1,024 patients with stage III colon cancer. After 7 years, patients eating 3 or more servings of refined grains per day had a significantly higher risk of cancer reoccurrence or death from any cause. Replacing 1 serving of refined grains with 1 serving of whole grains daily was linked with a 23% lower risk of cancer reoccurrence or death from any cause. Eating 3 or more servings of whole grains daily trended towards lower risk as well, but the relationship was not statistically significant.
JNCI Cancer Spectrum. 2018 Feb;2(2):pky017. (Brown JC et al.)

Lifestyle habits, like diet, are an important part of a cancer-protective strategy. To see if diet relates to prostate cancer risk, researchers analyzed the eating habits of 754 men with prostate cancer, and 1,277 controls without prostate cancer. Those most closely following a Mediterranean diet were 34% less likely to have an aggressive form of prostate cancer than those not following a Mediterranean diet. A Western diet (filled with fast food, sweets, and red meat) and a prudent diet (filled with low fat dairy, juice, produce, and whole grains) were not found to be linked to prostate cancer risk.
Journal of Urology. 2018 Feb;199(2):430-437. (Castello A et al.)

The infrastructure for wheat breeding & milling is largely set up to favor refined flour, rather than whole grain flour. In this article, researchers from Washington State University define new quality targets for wheat breeders that take into account fermentation, the bran and germ of the grain, protein strength, and flavor. They also note that different wheats are recommended for different products (pastry, breads, or noodles), and make recommendations for testing breeding lines on the farm to ensure that the new variety will work for farmers, millers, bakers, and consumers alike.
Agroecology and Sustainable Food Systems. 2018 January 29. (Jones SS et al.) [Epub]

Stroke survivors are twice as likely to develop dementia compared to the general population. To see how diet relates to brain health in stroke survivors, researchers analyzed the eating patterns and brain function of 106 stroke survivors for more than 4 years. Those most closely following a “MIND diet” had a slower rate of cognitive decline than those who don’t follow a MIND diet. The MIND diet is a hybrid Mediterranean-DASH diet that emphasizes foods associated with brain health, including whole grains, green leafy vegetables, berries, nuts, olive oil, and fish. The Mediterranean diet is well-known for its brain benefits, so it’s not surprising that this new diet inspired by the Mediterranean diet is also showing promise for brain health. 
Presentation at the American Heart Association Meeting. Los Angeles, California. January 25, 2018. 

Aortic stiffness, a thickening or hardening of the body’s main artery, naturally occurs due to aging but is accelerated by conditions like obesity and diabetes. Because aortic stiffness is a significant predictor of heart disease, heart failure and stroke, scientists wonder if lifestyle choices can help delay this progression. Researchers recruited 22 obese men to look at the stiffness of the aorta and ask questions about their dietary intake (e.g. fruits, vegetables, whole grains, meat, dairy, milk, etc.). Of all food choices, whole grains were the only factor significantly associated with less aortic stiffness.
Nutrition. 2018 Jan;45:32-36. (Campbell M et al.)

The microbiome is increasingly under study, and researchers are especially interested in what the bacteria are doing in the body. Given that whole grains are full of diverse types of fiber including resistant starch and non-starch polysaccharide, researchers hypothesize that this whole grain fiber feeds intestinal bacteria and in turn, the bacteria produce molecules that are beneficial for myriad reasons. Chemicals produced by gut bacteria including various fatty acids may contribute to health by reducing tumor growth of colon cells, strengthening the immune system, and regulating the hormones that affect appetite. The researchers also note that several human and animal studies support this exciting hypothesis.
Food Research International. 2018 Jan;103:84-102. (Gong L et al.)

Multiple sclerosis (MS) is a condition in which the immune system attacks the nerves. Because the symptoms and severity vary widely from patient to patient, researchers wonder whether lifestyle changes might help with disease management. In a study of 6,989 patients with multiple sclerosis, those eating a healthy diet (defined as lots of fruits, vegetables, legumes, and whole grains, and only small amounts of sugars and red/processed meat) were less likely to report having disability and depression. Additionally, an overall healthy lifestyle (based on diet, physical activity, smoking, and weight) was associated with less fatigue, depression, pain and cognitive impairment. 
Neurology. 2018 Jan 2;90(1):e1-e11. (Fitzgerald KC et al.)

The Mediterranean diet is renowned for its heart-healthy properties, so researchers wonder if this eating pattern might protect mental health as well. To study this relationship, researchers randomly assigned more than 100 adults to either receive Mediterranean foods and fish oil supplements and take a Mediterranean cooking class every other week, or attend social groups every other week. After three months, the Mediterranean diet group was eating more vegetables, fruit, nuts, whole grains, and legumes, fewer unhealthy snacks, and less red meat. Additionally, participants in the Mediterranean diet group had a significantly better improvement in their depression than those attending the social groups. The improvements in diet and depressive symptoms held steady even three months after the study ended (though the Mediterranean diet group was still receiving fish oil supplements at that time). The researchers concluded that “getting back to basics by promoting cooking skills and family/group meals could be such a simple yet powerful and empowering approach to healthcare and prevention.”
Nutritional Neuroscience. 2017 Dec 7:1-14. [Epub ahead of print.] (Parlatta N et al.)

Carbohydrates are the building blocks of a balanced diet, but not all carbs are created equal. To see how diet might relate to bladder cancer risk, researchers analyzed the diets of 578 adults with bladder cancer and 608 controls without bladder cancer. Those regularly eating high glycemic index and glycemic load foods (foods that are more rapidly absorbed into the bloodstream, thus spiking your blood sugar) were more likely to have bladder cancer, as were those who regularly ate refined grains like bread and pasta. However, these results were not as strong in people who regularly eat vegetables. People who regularly eat whole grains and/or legumes tended to be less likely to have bladder cancer, but the results were not statistically significant.
British Journal of Nutrition. 2017 Nov;118(9):722-729. (Augustin LSA et al.)