If you’re someone who enjoys eating whole-grain foods, studies have now shown that it may defend against heart diseases and diabetes.
According to new research conducted by Tufts University, older adults who’ve eaten at least three servings of whole-grain foods such as brown bread, rice, porridge oats, or brown pasta, a day – enjoy lower blood pressure and glucose levels.
The reason whole grain is so essential and so good for you is that these foods have a rich source of nutrients such as fiber, magnesium, folate, potassium, iron, and selenium.
“In fact, these data suggest that people who eat more whole grains are better able to maintain their blood sugar and blood pressure over time. Managing these risk factors as we age may help to protect against heart disease,” said senior author Dr. Nicola McKeown in a university release.
More than 3,000 people in their mid-50’s participated in this research and were tracked for more than two decades. Through its analysis researchers saw how whole grains affected the participant’s waist sizes, blood sugars, cholesterol, as well as their hypertension. In fact, studies showed that within four check-ups, the waist size increased about half an inch for high intake participants, and over an inch for low intake participants. There was also an average rise in blood pressure, and sugar levels decreased for participants who ate large amounts of whole grain.
Dr. McKeown recommends that if you usually consume refined grains, replace them with whole grains throughout your day.
“For example, you might consider a bowl of whole-grain cereal instead of a white flower bagel for breakfast and replacing refined-grain snacks, entrees, and side dishes with whole-grain options.”