A new study from Tufts University suggests that eating whole grains every day can help people stay healthier as they age. The research found that middle-aged and older adults who ate at least three servings of whole grains daily had smaller increases in waist size, blood sugar, and blood pressure over time.
These factors are important because they affect the risk of heart disease, one of the leading causes of illness and death worldwide.
The study used data from the Framingham Heart Study Offspring Cohort, a long-term health project that began in the 1970s. The goal was to understand what influences heart health over time.
Researchers at Tufts focused on how eating whole grains, such as whole-wheat bread, brown rice, and oatmeal, compared to refined grains, like white bread and pasta, affected five key health measures: waist size, blood sugar, blood pressure, triglyceride levels (a type of fat in the blood), and HDL cholesterol (the “good” cholesterol).
The study followed about 3,100 mostly white participants, who were around 55 years old on average when the research started. Over 18 years, scientists tracked how their health changed and compared it to their grain consumption.
The results showed a clear pattern. People who ate fewer whole grains had their waist size increase by more than an inch over time, while those who ate more whole grains gained only about half an inch.
Eating more whole grains was also linked to smaller increases in blood sugar and blood pressure, both of which are important for preventing diabetes and heart disease.
The study also found that eating fewer refined grains was beneficial. People who ate less white bread and other processed grains had smaller increases in waist size and better triglyceride levels over four-year periods.
According to U.S. dietary guidelines, adults should eat at least three servings of whole grains each day. A single serving could be one slice of whole-wheat bread, half a cup of cooked brown rice, or half a cup of oatmeal. Many people, however, do not get enough whole grains in their daily diet.
This research reinforces the idea that small dietary changes can have long-term benefits. Choosing whole grains over refined grains may help people maintain a healthier weight and reduce their risk of high blood pressure and high blood sugar, which are linked to serious health conditions.
Other studies have also shown that diet plays a big role in blood sugar control. For example, what people drink in the morning may impact their blood sugar for the rest of the day.
Some researchers are also exploring new ways to reverse high blood sugar and muscle loss, and others are studying whether common stomach medications might help people with diabetes manage their blood sugar.
The study, published in the Journal of Nutrition, was led by researcher Caleigh M. Sawicki. It highlights how everyday food choices can affect long-term health. By adding more whole grains to meals, people can take an easy step toward protecting their heart and overall well-being as they age.
If you care about diabetes, please read studies about Vitamin D and type 2 diabetes, and to people with diabetes, some fruits are better than others.
For more health information, please see recent studies that low calorie diets may help reverse diabetes, and 5 vitamins that may prevent complication in diabetes.
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