A new long-term study from Tufts University has found that eating at least three servings of whole grains each day can help middle-aged and older adults maintain a smaller waist size, lower blood pressure, and healthier blood sugar levels. These are all important factors for preventing heart disease, which is still one of the leading causes of death around the world.
The research used data from the Framingham Heart Study Offspring Cohort, a large project that began in the 1970s. It was designed to track how people’s health changes over time and what increases their risk of heart problems. For this particular study, the scientists followed more than 3,100 adults, most of them in their mid-50s at the start, for about 18 years.
The researchers focused on how much whole grain and refined grain the participants ate and how that affected five major health risk factors: waist size, blood pressure, blood sugar, triglyceride levels (a type of fat in the blood), and HDL cholesterol (the “good” kind).
They grouped the participants based on their daily whole grain intake, which ranged from less than half a serving per day to three or more servings a day. According to U.S. dietary guidelines, adults should aim for at least three servingsof whole grains each day. A serving could be something like one slice of whole-grain bread, half a cup of cooked brown rice, or half a cup of rolled oats.
The results were clear and consistent. People who ate more whole grains had better health over time. For example, those who ate the least whole grains saw their waist sizes grow by more than one inch during the study period.
But for those who ate three or more servings a day, waist size only increased by about half an inch. That may not seem like much, but over many years, it can make a big difference in health.
The same pattern showed up with blood pressure and blood sugar. People who ate fewer whole grains experienced larger increases in both, while those who ate more were better able to keep these levels under control as they aged. This is especially important for preventing conditions like type 2 diabetes and heart disease.
The study also found that eating fewer refined grains, such as white bread, white rice, and sugary cereals, was linked to smaller increases in waist size and lower triglyceride levels every four years.
These results suggest that whole grains do more than just help with weight control—they appear to protect heart health in multiple ways. Whole grains are full of fiber, vitamins, and plant-based nutrients that may reduce inflammation, improve how the body processes sugar and fat, and keep blood vessels healthy.
The study, published in the Journal of Nutrition and led in part by researcher Caleigh M. Sawicki, encourages people to make simple swaps in their daily meals. For example, you could choose whole-grain bread instead of white, or try brown rice instead of white rice.
In short, making whole grains a regular part of your diet can be a simple, affordable way to support your health as you get older. Whether you’re trying to manage your weight, lower your blood pressure, or reduce your risk of heart disease, adding more whole grains to your plate could be a smart move.
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