A recent study from Tufts University has shown that eating whole grains every day can have major health benefits, especially for people in their middle years and older.
The research found that adults who eat at least three servings of whole grains daily are more likely to keep their waist size, blood sugar, and blood pressure under control as they age. These three factors are important when it comes to preventing heart disease.
The study used data from the Framingham Heart Study Offspring Cohort, a long-term project that began in the 1970s to learn more about heart disease risks.
The Tufts researchers looked at how whole grains compared to refined grains (like white bread and pasta) in affecting five key health indicators: waist size, blood pressure, blood sugar, triglycerides (a type of fat in the blood), and HDL cholesterol (the good kind of cholesterol).
More than 3,100 participants, mostly white adults in their 50s when the study started, were followed for about 18 years. The results were clear. People who ate more whole grains each day had slower increases in their waist size, blood sugar levels, and blood pressure over time.
For example, people who ate fewer whole grains saw their waist size grow by over an inch on average, while those who ate more whole grains only saw about a half-inch increase. Eating more whole grains also helped keep blood pressure and blood sugar from rising as quickly.
The Dietary Guidelines for Americans suggest at least three servings of whole grains per day. A serving could be a slice of whole grain bread, a half-cup of cooked oats, or a half-cup of brown rice.
The study also found that people who ate fewer refined grains had better results when it came to waist size and triglyceride levels. This shows that not only should we eat more whole grains, but we should also try to cut back on refined grains.
In short, whole grains can do much more than help with weight. They also support healthier blood pressure and blood sugar levels—both of which are key to preventing heart problems later in life.
This research, published in the Journal of Nutrition and led by Caleigh M. Sawicki, shows how important our food choices are as we get older. Just making small changes, like switching from white bread to whole grain bread, can lead to big health improvements.
If you care about blood pressure, please read studies that changing blood pressure readings is a hidden sign of heart disease and switching blood pressure drugs may treat the condition better.
For more about blood pressure, please read studies about the arm squeeze test: could your blood pressure reading be wrong and bedtime medication more effective for high blood pressure.
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