A new study from Tufts University has shown that eating more whole grains can make a big difference in your health, especially as you get older.
The research found that adults who eat at least three servings of whole grains each day can slow down the rise in waist size, blood pressure, and blood sugar over time—three key risk factors for heart disease.
The researchers used data from the Framingham Heart Study Offspring Cohort, a long-term study that started in the 1970s to find out what causes heart disease over time.
They looked at how whole grains compared to refined grains—like white bread and pasta—in affecting five important health signs: waist size, blood pressure, blood sugar, triglycerides (a type of fat in your blood), and HDL cholesterol (the “good” cholesterol).
More than 3,100 people, mostly white and in their mid-50s at the start of the study, were followed for about 18 years.
The results strongly support the Dietary Guidelines for Americans, which recommend eating at least three servings of whole grains each day. A serving could be a slice of whole grain bread, a half-cup of oatmeal, or a half-cup of brown rice.
The study found that people who ate fewer whole grains saw their waistlines grow by more than an inch over time, while those who ate more whole grains only saw about a half-inch increase. Those who ate more whole grains also had smaller increases in blood sugar and blood pressure as they aged.
Cutting back on refined grains also helped. People who ate fewer refined grains had smaller increases in waist size and bigger drops in triglyceride levels every four years.
This study shows that whole grains are not just good for managing weight. They also help keep your blood sugar and blood pressure in a healthy range—two important ways to prevent heart disease.
As we age, the choices we make about what we eat become even more important. This research shows that something as simple as swapping out white bread for whole grain bread can help protect our health over time.
The findings were published in the Journal of Nutrition, with researcher Caleigh M. Sawicki as one of the authors. The message is clear: choosing whole grains instead of refined ones is a simple step that can lead to better long-term health.
So next time you’re at the store or making a meal, consider picking whole grain options. It’s a small change that could make a big difference for your heart and your overall well-being.
If you care about heart health, please read studies about heart disease hidden and essential vitamins for heart health: a guide to a healthy heart.
For more information about heart health, please read studies about the stuff in your mouth that can increase heart attack risk and statin alternative lowers risk of heart disease as well as cholesterol levels.
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