A new study from Tufts University has found that eating whole grains regularly can have powerful benefits for heart health, especially for adults in their middle years and beyond.
The research shows that people who eat at least three servings of whole grains each day tend to gain less weight around their waist and have smaller increases in blood pressure and blood sugar over time—three key factors linked to heart disease.
The study used data from the Framingham Heart Study Offspring Cohort, a long-term health project that began in the 1970s to track risk factors for heart disease. For this research, the team looked at over 3,100 adults, most of whom were white and in their mid-50s at the start. These participants were followed for about 18 years to see how their diets affected their health.
Researchers compared the effects of eating whole grains to eating refined grains like white bread and pasta. They focused on five important markers of heart health: waist size, blood pressure, blood sugar, triglycerides (a type of fat in the blood), and HDL cholesterol (the “good” cholesterol that helps protect the heart).
The results were clear. People who ate more whole grains had slower growth in their waistlines. On average, those who ate fewer whole grains gained more than an inch around their waist, while those who ate more only gained about half an inch over the same time.
Whole grain eaters also had smaller increases in both blood sugar and blood pressure, which are major risk factors for heart problems.
Eating fewer refined grains also showed benefits. People who cut back on white bread, white rice, and similar foods gained less weight around the waist and saw bigger drops in triglyceride levels every four years. This suggests that replacing refined grains with whole grains doesn’t just help with weight control—it also supports healthier blood sugar and fat levels in the blood.
So, what counts as a serving of whole grains? Examples include one slice of whole-grain bread, a half-cup of cooked brown rice, or a half-cup of rolled oats. The U.S. Dietary Guidelines recommend getting at least three servings of whole grains each day, and this study supports that advice.
Published in the Journal of Nutrition and led by researcher Caleigh M. Sawicki, the study offers strong evidence that simple food choices can make a big difference in long-term health. It shows that what we eat has a lasting impact—not just on our weight, but also on the inner workings of our bodies, including our heart and blood sugar levels.
In short, choosing whole grains over refined ones can help keep our bodies healthier as we age. It’s a small change with big benefits, proving once again that good nutrition is one of the best tools we have for preventing disease and staying well.
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