This food may lead to a smaller waistline, better blood pressure and healthier blood sugar, new study finds

Jamie Vespa

Healthy eating is one of the best ways to lead an overall healthy life, maintain a healthy weight, and reduce the risk of chronic disease. But what does it really look like on a daily basis? Healthy eating can take many forms and can be achieved with foods from all types of cuisine. The key is moderation and variety.

Carbohydrates are a food that has an undeserved bad reputation. Carbohydrates are crucial for a variety of bodily functions, and they are the preferred type of fuel for our brains. They can improve our mood, keep our memory sharp, and even help us lose weight. But the type of carbohydrate is important to consider, as some tend to be more helpful than others. Recent research has revealed that whole grains may be the answer to a whole host of health issues – blood pressure, blood sugar, and waistline (read: visceral belly fat), to name a few.

A recent study in the Nutrition Journal examined how consuming whole grains versus refined grains influenced people’s health outcomes over time. They interviewed more than 3,000 people in their mid-fifties over 18 years. At baseline and every four years thereafter, participants completed a food frequency questionnaire and researchers collected health and lifestyle data such as waist circumference, blood pressure, blood sugar levels. and cholesterol levels.

Researchers found that those who ate three or more servings of whole grains per day had lower waistline increases, better blood sugar control, and lower blood pressure than participants who ate less than half. serving per day.

So what does this mean for us? In short, whole grains deserve a place on your plate and regular consumption is the way to go. There are several reasons why consuming more whole grains has led to better heart health and weight maintenance results. Whole grains are loaded with fiber and nutrients that would otherwise be stripped of refined grains (think white bread, white pasta, and white rice). Fiber helps us feel fuller and more satisfied for longer and helps us maintain healthier blood sugar levels. And nutrients like potassium, magnesium, and B vitamins in whole grains help lower blood pressure and keep our heart functioning optimally.

One serving of whole grain is equivalent to a slice of bread, half a cup of cooked cereal, half a cup of oatmeal, three cups of popcorn, about five crackers, or half a cup of cooked pasta. If you’re just starting out with whole grains or looking to increase your intake, try incorporating them into meals you already enjoy.

Add brown rice as a side dish for a stir-fry or pan-fried dinner. Choose whole grain breads and pastas over fancy options at the grocery store. Start your day with oatmeal and snack on popcorn to increase your intake and stay full throughout the day. Whether you’re trying to lose weight, improve your heart health, or just keep chronic disease at bay, aim for three or more servings of whole grains per day.