A new study shows that middle-aged and older adults who eat at least three servings of whole grains each day tend to have smaller increases in waist size, blood pressure, and blood sugar over time.
This is compared to people who eat less than half a serving of whole grains per day.
The study was done by researchers at Tufts University and published in the Journal of Nutrition.
It used data from over 3,000 people in the Framingham Heart Study, who were mostly in their 50s when the study began. Researchers followed them for about 18 years.
They looked at five major risk factors for heart disease: waist size, blood pressure, blood sugar, triglycerides (a type of fat in the blood), and HDL (good) cholesterol.
People who ate more whole grains had better results for waist size, blood pressure, and blood sugar.
Whole grains include foods like whole-wheat bread, brown rice, and oatmeal. Just one slice of whole-wheat bread or half a cup of brown rice counts as a serving. Refined grains, like white bread and pasta, are more processed and don’t have as many nutrients.
Participants who ate more whole grains gained less weight around their waist. Their blood pressure and blood sugar also increased more slowly over time.
Meanwhile, those who ate a lot of refined grains saw their waist size grow faster and had higher triglycerides.
Experts believe that the fiber in whole grains helps you feel full, while nutrients like magnesium and potassium may help lower blood pressure. Whole grains also help prevent sharp spikes in blood sugar after meals.
Researchers recommend replacing refined grains with whole grains throughout the day. For example, try eating oatmeal or whole-grain cereal instead of white bread for breakfast. Small changes can add up over time and improve your heart health.
The study was based on food questionnaires completed every four years between 1991 and 2014. People with diabetes at the start were not included.
Although the study can’t prove cause and effect, it shows a strong link between whole-grain intake and better health outcomes.
Copyright © 2025 Knowridge Science Report. All rights reserved.
