Many people know that whole grains are good for your health. But a new long-term study from Tufts University shows just how powerful they can be—especially for people in their 50s and beyond.
This research found that eating at least three servings of whole grains every day may help middle-aged and older adults keep their waist size smaller, lower their blood pressure, and manage their blood sugar better.
These health benefits are important because they help protect the heart. Heart disease is still one of the top causes of death around the world.
The study used information from a well-known health project called the Framingham Heart Study Offspring Cohort. This project began in the 1970s and has been tracking thousands of people for decades to understand what causes heart disease.
In this particular research, scientists looked at the diets and health results of more than 3,100 adults. Most of these people were white and around 55 years old when the study started. The researchers followed them for about 18 years.
They wanted to learn how eating whole grains—or not eating them—affected five major health problems: large waist size, high blood pressure, high blood sugar, high triglycerides (a type of fat found in the blood), and low HDL cholesterol (the “good” kind). These are all risk factors for heart disease.
The researchers divided people into groups based on how much whole grain they ate. Some ate less than half a serving a day. Others ate three or more servings each day. A serving of whole grains might be a slice of whole-grain bread, a half cup of cooked brown rice, or a half cup of oats.
According to current U.S. health guidelines, people should eat at least three servings of whole grains daily. The study found that people who followed this advice stayed healthier over time.
For example, the people who ate the least amount of whole grains gained over an inch around their waist during the 18 years. But those who ate the most whole grains only gained about half an inch. That may sound small, but even small changes can matter a lot for long-term health.
People who ate more whole grains also had better control over their blood sugar and blood pressure. These benefits are very important for preventing heart disease and other problems like diabetes.
The study also looked at refined grains, such as white bread, white rice, and sugary cereals. These grains have had most of their nutrients removed. People who ate fewer refined grains had smaller increases in waist size and lower levels of triglycerides.
Why are whole grains so helpful? They have fiber, vitamins, and natural plant chemicals that work together to protect the body. They may help reduce swelling in the body, support healthy blood vessels, and help the body use sugar and fat more efficiently.
The study was led in part by researcher Caleigh M. Sawicki and was published in the Journal of Nutrition. The team recommends adding whole grains to your daily meals. That could mean switching from white bread to whole-grain bread or choosing brown rice instead of white.
In short, getting into the habit of eating whole grains every day can be a simple but powerful way to stay healthier as you get older.
If you care about heart health, please read studies about why light-to-moderate drinking is linked to better heart health and reconsidering the long-term use of high blood pressure beta blockers after a heart attack.
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.
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