Whole grains, as one of the important food sources, have a profound impact on cardiovascular health and diabetes control. In a new study, researchers have found significant results by reviewing dozens of studies in this area.
Daily Consumption of Whole Grains and Its Effects
The results of this research, published in the "European Heart" journal, indicate that benefiting from the advantages of whole grains begins with a daily intake of about 90 grams or three servings. This amount is roughly equivalent to two slices of whole wheat bread and one bowl of oatmeal. According to the findings of this study, consuming four to six servings of these foods daily has a significantly stronger effect.
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Researchers found evidence that consuming three to six servings of whole grains over a specified period ranging from at least two weeks to a maximum of two years can lead to a modest improvement in about twelve health indicators. These indicators include total cholesterol, LDL cholesterol (bad cholesterol), blood pressure, body weight, and waist circumference, all of which are associated with an increased risk of cardiovascular diseases.
Causal Effects of Whole Grains on Heart Health
Dougfin Aune, one of the authors of this research, states that although the observed effects have been modest, the overall findings confirm the results of large population studies. He concludes that consuming whole grains likely has a causal effect and may lead to a reduced risk of cardiovascular diseases.
However, this does not mean that one can expect improved heart health by consuming just two slices of whole wheat toast. Alice Lichtenstein, a professor at the Friedman School of Nutrition Science and Policy at Tufts University, emphasizes that while consuming whole grains is important, merely changing one's diet cannot solely prevent the onset of heart diseases.
Lichtenstein, who did not play a role in this new meta-analysis, says: "If you consume a cinnamon roll made with refined grains instead of one made with whole grains, I doubt you will see any benefit or positive effect."
In addition to whole grains, the American Heart Association's guidelines emphasize the consumption of various vegetables and fruits alongside whole grains, while reducing the intake of saturated fats, added sugars, and ultra-processed foods. This dietary combination will help improve overall health and reduce the risk of cardiovascular diseases.
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