A new research has recommended eating three meals of whole grains a day, as it helps decrease various risk factors of heart disease.
The factors include waist size, cholesterol, blood sugar, triglycerides and blood sugar.
The study has discovered a connection between higher whole grain consumption and lower advances in several heart disease risk factors.
Many nutritional experts believe this occurs because refining eliminates fiber, including healthy nutrients for the heart. It is advised to eat at least three portions of whole grains per day.
The Journal of Nutrition published new research recently, which attests that consuming whole grains is linked with more modest gains in waist size, blood pressure, and blood sugar.
How did the researchers discover this fact?, the researchers intended to learn how whole grain and refined grain consumption would impact different risk factors for heart disease, such as waist size, HDL cholesterol, blood pressure, triglycerides, and blood sugar.
The research team utilized data from the Framingham Heart Study Offspring Cohort, which started in the 1970s to evaluate heart disease-related risk factors. Around 3,121 people were participants in the research study. The majority of the participants were white, also belonging to the mid-50s age group.
The researchers observed the participants’ health results for 18 years to learn the difference in impacts of whole and refined grains.
They examined the differences that happened during the four-year intervals. The team noticed that waist size grew less amongst the subjects who ate more whole grains.
Furthermore, a raise was noticed in blood sugar and systolic blood pressure increases among the subjects who consumed fewer meals of whole grains. Lower consumption of refined grains were also connected to a more prominent mean deterioration in triglyceride levels. Whole grains carry fiber and healthy nutrients for the heart.
Dr. Mary-Jon Ludy, the chairperson of the Department of Public & Allied Health and associate professor at the State University in Ohio affirms that whole grains are more beneficial for humans as they carry all the nutritious components of the grain kernel such as the bran, germ, and endosperm.
She says, “When grains are refined, the fiber-rich bran and the nutrient-rich germ are eliminated. What is left behind, the endosperm, is largely starchy carbohydrates and a smaller amount of vitamins and minerals.”
Ludy also adds that fiber plays a prominent role in maintaining steady blood sugar levels, lower cholesterol, and supports healthy digestion.
Fiber is composed of B vitamins, vitamin E, various minerals such as iron, magnesium, selenium, zinc and produces many disease-preventing benefits that include lower levels of inflammation and reduced rates of heart disease, hypertension, stroke, type 2 diabetes, colon cancer, and obesity.
Refined grains also include folic acids, thus if an individual is consuming natural whole grains, Ludy advises taking folic acid with it, especially for pregnant women.
The Oldways Whole Grains Council reveals that the easiest way to eat more whole grains is to choose foods with the whole grain stamp. To reach the daily consumption standard of whole-grain food, you can consume three meals with a 100 percent stamp or six portions with any percentage of whole grain stamp.
If the food does not carry a stamp, then the second-best method is to search the ingredient list. If the whole grain is listed as the first ingredient, then it is certain that the majority of the food consists of whole grains.
Whole grains include, whole wheat, whole, the stoneground whole ,brown rice, oats, oatmeal (including old-fashioned oatmeal, instant oatmeal) and wheatberries