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Whole Grain Fiber Linked with Lower Inflammation

Not all fiber is created equal; the fiber from whole grains may offer specific health benefits that can’t be replicated with fruits or vegetables alone. In this study, researchers analyzed the eating habits of 4,125 older adults (age 65+) with a special focus on their fiber intake, and also monitored the participants for signs of inflammation and heart disease. The study found that “higher intakes of cereal fiber, but not vegetable or fruit fiber, were associated with lower levels of inflammation in older adults.” Further, the results suggested that whole grain fiber may play other roles in its relationship with lower cardiovascular disease risk in addition to its link with lower inflammation.
JAMA Network Open. 2022 Mar 1;5(3):e225012. doi: 10.1001/jamanetworkopen.2022.5012. (Shivakoti R et al.)

Diets Low in Whole Grains Are Largest Risk Factor for Heart Disease in Low- and Middle-Income Countries

Heart disease impacts people across all corners of the globe. In this study, researchers used data from 2000-2019 to quantify risk factors for heart disease in low- and middle-income countries. The researchers found that in low- and middle-income countries, the largest behavioral risk factor for ischemic heart disease was a diet low in whole grains. Additionally, high systolic blood pressure (the top number in the blood pressure reading) and high LDL (“bad”) cholesterol were linked with causing the highest disability-adjusted life years (a measure of overall disease burden).
Journal of the American Heart Association. 2021 Oct 5;10(19):e021024. doi: 10.1161/JAHA.121.021024. (Wang C et al.)

Meeting Australian Whole Grain Recommendations in Australia Could Save Over 1.4 billion AUD

Currently, Australian adults are only eating about 21 grams of whole grain per day. In this study, researchers quantified the savings in healthcare and reduction of lost productivity costs associated with a reduction in type 2 diabetes and heart disease through meeting the 48 grams per day whole grain recommendation. If 100% of the Australian adult population were to meet this whole grain goal, researchers estimate a savings of up to 750.7 million Australian dollars (AUD) in healthcare and lost productivity costs for type 2 diabetes, and an additional 717.4 million AUD in healthcare and lost productivity costs for heart disease, totaling more than a 1.4 billion AUD savings. On the low end, even if only 5% or 15% of Australian adults meet the 48 grams per day whole grain goal, there would still be an estimated savings total of 73.4 million AUD to 220.2 million AUD, respectively in healthcare and lost productivity costs related to both conditions.
Nutrients. 2021 May 29;13(6):1855. doi: 10.3390/nu13061855. (Abdullah MMH et al.)

Eating More Whole Grains Linked with Substantial Savings in Healthcare Costs

In this study, researchers calculated the reduced risk of heart disease associated with each serving of whole grain consumed. They were then able to model various scenarios of increasing whole grain consumption as a proportion of total grains, getting closer and closer to the recommended levels outlined in the US Dietary Guidelines. They found that if whole grain intake was increased to meet recommended levels (an increase of 2.24 servings of whole grain per day), the estimated direct medical cost savings from reduced risk of heart disease in the US was $21.9 billion annually. Further, they found that even small increases in whole grain intake can translate to substantial cost savings. A modest increase of just 0.25 servings of whole grains per day was associated with a savings of $2.4 billion annually.
Nutrients. 2020 Aug 3;12(8):E2323. doi: 10.3390/nu12082323. (Murphy MM et al.) 

Healthy Diet with Fruits, Vegetables, Grains, Protein Foods Linked with Lower Risk of Memory Loss and Heart Disease in Aging

A balanced diet is important to support our bodies and our brains as we age. In a study of 139,096 Australian adults followed for 6 years, those eating the most fruits, vegetables, and protein foods had a lower risk of developing memory loss, while those eating the most fruits and vegetables also had the lowest risk of comorbid heart disease. When looking specifically at adults over 80 years old, those eating the fewest grains had the highest risk of memory loss and comorbid heart disease.
Int J Public Health. 2020 Feb 12. doi: 10.1007/s00038-020-01337-y. Online ahead of print. Xu X et al.)

Low-Carb Paleo Diet Linked with Unhealthy Changes to Gut Microbiome

Paleo diets tend to be high in meat and vegetables, while restricting all grains and dairy products. In this study, researchers analyzed the microbiome of 44 people who had been following a Paleo diet for at least 1 year, and 47 people who eat a healthy diet reflective of dietary guidelines. Those strictly following a Paleo Diet and those eating a standard healthy diet ate significantly more fiber than those only loosely following a Paleo diet. However, those who strictly followed the Paleo diet (eating the lowest levels of whole grains and total grains) were significantly more likely to have higher levels of TMAO (a compound generated by the gut microbiome that is associated with plaque buildup in the arteries). The authors also added that “the rationale to exclude whole grains is not supported by data presented here; being inversely associated with body weight and TMAO concentrations.”
European Journal of Nutrition. 2019 Jul 5. doi: 10.1007/s00394-019-02036-y. [Epub ahead of print] (Genoni A et al.)

Whole Grains and Fiber Linked with Lower Risk of Many Diseases

Whole grains are one of the most popular food sources of fiber, and both whole grains and fiber are important for overall health. In this study, researchers analyzed data from more than 200 studies encompassing 4,635 participants to better understand fiber and whole grains’ relationship with disease prevention. Fiber was linked with a 15-30% lower risk of heart disease, stroke, type 2 diabetes, colorectal cancer, and death, with similar findings for whole grains. The researchers noted a dose-response relationship for both whole grains and fiber, indicating that those who eat the most may confer an even greater benefit.
The Lancet. 2019 Feb 02;393(10170):434-445. doi: 10.1016/S0140-6736(18)31809-9 (Reynolds A et al.)

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.)

Quality Carbohydrates, Like Whole Grains, Linked with Numerous Health Benefits

Not all carbohydrates are created equal. After all, everything from quinoa and blueberries to candy bars and soda have carbohydrates. In this review, researchers examined the links between different types of carbohydrates and health. They concluded that whole grains are linked with numerous health benefits, including lower cholesterol, body fat, and healthier blood sugar management, as well as lower risks of type 2 diabetes, heart disease, many cancers, and death from all causes. Given that much of the research on whole grains is done using more processed whole grain products (like breakfast cereals and breads), the authors note that more research is needed to determine if intact whole grains without as much added sugar may have even greater health benefits.
BMJ. 2018 June 13. (Ludwig DS et al.) [Epub ahead of print.]

Whole Grains Linked with Healthier Arteries

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.)

Whole Grains Linked with Longer Lives

From Sardinia, Italy, to Nicoya, Costa Rice some of the longest-lived people in the world enjoy a diet filled with whole grains. To better understand this relationship, researchers analyzed data from 19 cohort studies encompassing more than one million participants. They found that each one-ounce daily serving of whole grains was associated with a 14% lower risk of death from heart disease, a 3% lower risk of death from cancer, and a 9% lower risk of total mortality.
European Journal of Clinical Nutrition. 2018 Jan;72(1):57-65. (Zhang B et al.)

Heart-Healthy, Traditional Mediterranean Diets Can Work Anywhere if Properly Followed

The Mediterranean Diet gets lots of buzz, but do you know what it really means to eat like a Mediterranean? In a meta-analysis of 27 studies, researchers estimate that every 2-point increase in Mediterranean Diet Score (0-9 scale) is related to an 11% lower risk of heart disease. Additionally, the researchers also analyzed the consistency between Mediterranean Diet Scores in different studies, and clarified the importance of using a standard definition of a Mediterranean diet, which emphasizes “vegetables, fruits, nuts, legumes, and mainly unrefined, minimally processed cereals; an abundant fat intake from virgin olive oil… a moderate consumption of fish and shellfish, a low consumption of meat… the consumption of wine during meals… and fermented dairy products.” In order to successfully transfer Mediterranean diets outside of the Mediterranean, the researchers also note the importance of following the Mediterranean Diet eating patterns (such as drinking a moderate amount of wine with meals throughout the week, rather than binge drinking on weekends) and choosing traditional foods (such as olive oil and beans) rather than untraditional foods (such as margarine and tofu).
Nutrients. 2017 Nov 8;9(11). (Martinez-Gonalez et al.)

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