A new study from Tufts University shows that eating whole grains every day can help people stay healthier, especially as they get older.
The research found that eating at least three servings of whole grains a day can help slow down the increase in waist size, blood sugar, and blood pressure. These three things are important because they can lead to heart disease if not controlled.
The study used data from a big project called the Framingham Heart Study Offspring Cohort. This research has been going on since the 1970s to learn more about what causes heart disease over time.
For this study, researchers looked at over 3,100 people, most of them in their 50s, and followed them for almost 18 years.
They compared people who ate a lot of whole grains, like brown rice, oats, and whole-grain bread, with people who ate more refined grains, such as white bread and pasta.
The scientists tracked five key health signs: waist size, blood pressure, blood sugar, triglycerides (a kind of fat in the blood), and HDL cholesterol (also called the “good” cholesterol).
The results were very clear. People who ate at least three servings of whole grains each day gained less weight around the waist. Their waist size went up by only about half an inch over 18 years. In comparison, people who ate fewer whole grains saw their waist grow by over an inch.
Eating whole grains also helped keep blood sugar and blood pressure from rising too fast. These two health measures are very important for preventing heart disease and staying healthy.
People who cut back on refined grains also saw health improvements. They had smaller increases in waist size and bigger drops in triglyceride levels, which is good for heart health.
Whole grains are full of helpful nutrients like fiber, vitamins, and minerals. These nutrients help with digestion, control blood sugar, and lower inflammation in the body. Refined grains lose many of these nutrients during processing, so they are not as healthy.
One serving of whole grains can be a slice of whole-grain bread, half a cup of cooked brown rice, or half a cup of rolled oats. The Dietary Guidelines for Americans suggest having at least three servings of whole grains a day. This study supports that advice.
Overall, the study shows that small changes to your diet—like replacing white bread with whole-grain bread—can make a big difference in your health as you get older. It’s a simple step that can help prevent serious health problems in the future.
This study, led by researcher Caleigh M. Sawicki, was published in the Journal of Nutrition. It reminds us that what we eat every day really matters, and healthy choices today can help us stay strong and active in the years to come.
If you care about nutrition, please read studies about the power of beetroot juice, and the risks of mixing medications with dietary supplements.
For more health information, please see recent studies about how to boost iron intake: natural solutions for anemia, and results showing vitamin K may lower your heart disease risk by a third.
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