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Middle-aged to older adults who ate three or more servings of whole grains per day had smaller increases in waist circumference, blood pressure and blood sugar over time compared to those who ate less. ‘half a serving per day, according to new research.
Posted on July 13, 2021 in the Nutrition Journal, the study by researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University examined how consuming whole and refined grains over time impacted five risk factors for heart disease: waist circumference, blood pressure, blood sugar, triglycerides and HDL (“good”) cholesterol.
Using data from the Framingham Heart Study Offspring Cohort, which began in the 1970s to assess long-term risk factors for heart disease, the new research looked at the health outcomes associated with consuming whole grains and refined over a median of 18 years. The 3,100 participants in the cohort were mostly white and, on average, in their mid-50s at the start of data collection.
The research team compared changes in all five risk factors, over four-year intervals, in four reported whole grain consumption categories, ranging from less than half a serving per day to three or more servings per day. day. According to the Dietary Guidelines for Americans 2020-2025, the recommended amount of whole grains is three or more servings per day. An example serving is a slice of whole grain bread, half a cup of oatmeal cereal, or half a cup of brown rice.
The results showed that for each four-year interval:
Waist circumference increased on average by more than 1 inch in low intake participants, compared to about ½ inch in high intake participants.
Even after accounting for waist size changes, the average increases in blood sugar and systolic blood pressure were greater in low-intake participants than in high-intake participants.
The researchers also looked at the five risk factors in four categories of refined grain consumption, ranging from less than two servings per day to more than four servings per day. Lower consumption of refined grains resulted in a smaller average increase in waist circumference and a larger average drop in triglyceride levels for each four-year period.
“Our results suggest that eating whole-grain foods as part of a healthy diet offers health benefits beyond just helping to lose or maintain weight as you age. In fact, these data suggest that people who eat more whole grains are better able to maintain their weight, blood sugar and blood pressure over time. Managing these risk factors as we age can help protect against heart disease, “said Nicola McKeown, senior author and correspondent and scientist on the USDA HNRCA Nutritional Epidemiology Team.
“There are a number of reasons why whole grains can help people maintain waist size and reduce the increase in other risk factors. The presence of dietary fiber in whole grains can be satiating, and magnesium, potassium, and antioxidants can help lower blood pressure. Soluble fiber in particular can have a beneficial effect on blood sugar spikes after meals, ”said Caleigh Sawicki. Sawicki did this work as part of her doctoral dissertation while a student at the Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University and working with the Epidemiology team. USDA Nutrition Facts HNRCA.
Whole-wheat breads and ready-to-eat whole-grain breakfast cereals were the main contributors to whole-grain consumption among participants. Refined grains came mainly from pasta and white bread. The difference in health benefits between whole and refined grains may be that whole grains are less processed than refined grains. Whole grains have a fiber-rich outer layer and an inner germ layer filled with B vitamins, antioxidants, and small amounts of healthy fats. Grinding whole grains removes these nutrient-rich components, leaving only the refined grain rich in starch.
“The average American consumes about five servings of refined grains per day, far more than recommended, so it’s important to think about ways to replace refined grains with whole grains throughout the day. For example, you might consider a bowl of whole grain. instead of a white flour bagel for breakfast and replacing refined grain snacks, entrees and side dishes with whole grain options. Small, incremental changes in your diet to increase your whole grain intake will make a difference over time, ”McKeown said.
Methodology
To measure daily grain consumption, the researchers used diet questionnaires that participants completed every four years from 1991 to 2014, yielding a median of 18 years of data.
Dietary assessment data came from five exams in the study, and observations were only included if participants attended at least two consecutive exams with accurate dietary data. Participants with diabetes at baseline were excluded.
Statistical analysis was adjusted for factors that might influence the results, including other aspects of healthy eating. Limitations of the study include the fact that food consumption is self-reported and that participants may overestimate or underestimate the consumption of certain foods based on perceived social desirability. Due to its observational design, the study does not reflect a causal relationship.
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