In a recent review study, scientists found strong evidence that whole grains can help people live longer lives.
Whole-grain foods have been touted as a key component of healthy eating. They are found in many foods, including dark bread, whole-grain breakfast cereals, popcorn, oatmeal, and brown rice.
Whole grains contain endosperm, germ, and bran. Refined grains, in contrast, lose the germ and bran during the milling process, and therefore only contain the endosperm.
As a result, compared with refined grains, whole grains contain higher amounts of dietary fiber, magnesium, phytochemicals, and other nutrients.
In this study, researchers reviewed the current evidence to determine what conclusions, if any, could be made about the link between whole-grain intake and death risk.
They reviewed the findings of 20 studies that examined the link between whole-grain intake and the risk of death from all causes, including heart disease, and cancer.
These studies varied in duration from 5.5 years to 26 years, allowing a reasonable time to assess the effects of whole-grain intake compared to processed grains.
Despite the difficulties in comparing study results and reaching generalized conclusions, the researchers believe that there is strong evidence pointing to a link between a greater intake of whole grains to a lower risk of all-cause death as well as heart disease and cancer.
For example, an increase of three servings of whole grains per day was linked to a 17 % lower risk of death from all causes, a 25% lower risk of death from heart disease, and a 10% lower risk of cancer death.
While the researchers found a strong link between higher whole-grain intake and lower rates of mortality from total cancers, they suggest that no strong links were found between whole-grain intake and death from specific cancers.
Further research is therefore needed to determine how whole-grain intake may affect death from specific cancers.
In general, the findings of this study support the current recommendations for increased whole-grain intake for longevity.
The team says with this in mind, people should consider replacing foods high in processed grains with healthier whole-grain alternatives.
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The study was published in Advances in Nutrition and conducted by Sanaz Benisi-Kohansai et al.
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