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Classify this news under “the best thing since sliced bread”: Yes, you can eat carbohydrates and be healthy. In fact, one specific type might just be the best ingredient in the overall recipe for heart-healthy eating.
Eating more whole grains is linked to a lower risk of cardiovascular disease, and new research proves that people who consume more whole grains may also reduce risk factors for heart health before they develop more serious disease. (These risk factors and early signs include waist circumference, blood pressure, blood sugar, as well as fasting high density lipoprotein “good” cholesterol and triglyceride levels, by the way. You can tell. more on that here.)
This is no small news, given that heart disease is both the leading cause of death worldwide, according to the World Health Organization (WHO), and the cause of one in four deaths in the world. United States according to the Centers for Disease Control and Prevention. (CDC).
To reduce the risk of heart disease, the CDC recommends quitting smoking (or ideally never starting), maintaining a weight near “normal” for your height, and staying active. What you eat also plays a major role in your overall risk profile. A healthy diet rich in fruits, vegetables, whole grains, legumes, fish, vegetable oil and poultry can reduce the risk of heart disease by a third, according to a 2015 study in the Journal of the American College of Cardiology.
But which of these foods are the best for lowering the risk of developing heart disease in the first place?
This is what a new study in the Nutrition Journal proposes to determine. The researchers drew on data from the “offspring cohort” of the Framingham Heart Study, a long-term study conducted by the National Heart, Lung, and Blood Institute (NHLBI). This cohort shared medical history and physical examination reports approximately every four years from 1971 to 2014. Beginning in 1991, they also provided diet details. After excluding people with early diabetes and anyone who didn’t share nutritional information, scientists had to delve into the data of 3,121 people.
Those who ate the fewest whole grains reported, on average, a waist circumference of 1 inch larger every four years. Those who ate the most whole grains increased on average by about ½ inch, along with smaller increases in blood pressure and blood sugar.
Related: Our 15 Best Heart Healthy Foods
“Our results suggest that consuming whole-grain foods as part of a healthy diet offers health benefits beyond just helping us lose or maintain weight as we age. , these data suggest that people who eat more whole grains are better able to maintain their blood sugar levels and blood pressure over time. Managing these risk factors as we age may help protect against them. heart disease, ”Nicola McKeown, Ph.D., lead author and study correspondent, and scientist on the nutritional epidemiology team at the Jean Le Mayer USDA Human Nutrition Research Center on Aging at Tufts University recounts Medical News Today.
So what makes whole grains so stellar and what makes them different from any old grain?
“The presence of dietary fiber in whole grains can have a satiating effect, and magnesium, potassium, and antioxidants may help lower blood pressure. Soluble fiber, in particular, may have a beneficial effect on blood sugar spikes. after meals, ”Caleigh said. Sawicki, Ph.D., MPH, who contributed to the study as part of his doctoral thesis at Tufts adds in the Medical News Today to summarize. “Our research contributes to the large amount of observational data to show that higher consumption of whole grains is linked to better health. But there is still a lot we don’t know about the mechanisms behind the way Whose Whole Grains May Influence Health … It could be whole grain fiber, or one of the many other nutrients or polyphenols, or all working together! “
The difference between whole grains and refined grains is that whole grains contain all three parts of the grain: the bran, the germ, and the endosperm, says Jessica Ball, MS, RD, associate nutrition editor for Eat well.
“Bran is the source of most fiber, the germ contains most of the nutrients and the endosperm contains the simple carbohydrates that help the plant have energy to thrive. To make refined or “white” grains, the bran and germ are removed, leaving you with all the simple, fast-burning carbohydrates and little nutrients or fiber. Fiber is crucial for everything from gut health to blood sugar control, heart health and more, ”says Ball. (ICYMI, here’s a deeper dive into whole grains and why they’re so important.)
Whole grains are also great sources of B vitamins, which help our cells metabolize energy and perform at their best. The fiber and nutrients in whole grains combine to slow their digestion so that we can use as much energy as possible, unlike refined grains, which are quickly digested. This can result in an energy spike and crash instead of sustained energy.
Related: Is There Such A Thing As Good And Bad Carbs?
The MyPlate guidelines recommend making at least half of your cereal intake from whole grains. This means that if you eat six servings of grain per day, at least three should be from whole grains. One serving of cereal is equivalent to:
Half a cup of oatmeal in the morning, a mid-afternoon snack on 3 cups of popcorn and ½ cup of brown rice or whole grain pasta with dinner will help you reach your goal, Ball said.
“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 can consider a bowl of whole grains. cereal instead of a white flour bagel for breakfast and replace 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, ”adds Dr. McKeown.
To make these changes a reality, Ball suggests thinking about how these changes can fit into your current meal plan.
“Try swapping whole grains into meals you already enjoy to increase your intake. For example, serve brown rice alongside a stir-fry or curry. Buy whole grain pasta and breads instead of white bread or refined grain pasta when you’re at the store, ”she says.
Get inspired to start tonight by making one of these 27 low-calorie dinners with whole grains.
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