Whole grains: oats, brown rice, barley and heart health
Nutrition
Key points
- 90 g of whole grains a day: 19% lower coronary heart disease risk, 22% lower cardiovascular risk, 17% lower mortality.
- Whole grains are a major source of fiber.
- Oatmeal, brown rice, barley, quinoa, bulgur and popcorn are easy options.
- On the label, a whole grain should be listed first.
Whole versus refined
A grain kernel has three parts: the bran, the germ and the endosperm. Refining removes the bran and germ, and with them most of the fiber, B vitamins, iron and magnesium. The Dietary Guidelines for Americans recommend making at least half your grains whole, but most Americans eat far fewer.
What the research shows
A meta-analysis of 45 prospective studies found that eating 90 g of whole grains a day (about three servings, such as a bowl of oatmeal and two slices of whole-wheat bread) was linked to a 19% lower risk of coronary heart disease, 22% lower cardiovascular disease, 15% lower cancer and 17% lower death from any cause (Aune et al., 2016).
The Lancet meta-analyses commissioned by the WHO found similar benefits for whole grains and fiber (Reynolds et al., 2019), and the Global Burden of Disease study named a lack of whole grains as one of the top dietary risks (Afshin et al., 2019).
How to eat more whole grains
- Oatmeal or whole-grain cereal at breakfast.
- Brown rice, quinoa or barley instead of white rice.
- 100% whole-wheat bread and pasta.
- Popcorn (air-popped, lightly salted) as a snack.
- Check the label: the first ingredient should be a whole grain such as “whole wheat flour” or “whole oats”. The Whole Grain Stamp can help.
Frequently asked questions
Is "multigrain" bread whole grain?
Not necessarily. "Multigrain" and "wheat bread" can be made mostly from refined flour. Look for "100% whole wheat" or a whole grain listed first.
Is white rice unhealthy?
It is a refined grain with less fiber. It is fine sometimes, but brown rice, wild rice or quinoa are better everyday choices.
Sources
- Aune et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ :i2716. doi:10.1136/bmj.i2716
- Reynolds et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet 393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9
- Afshin et al. (2019). Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017. The Lancet 393(10184):1958-1972. doi:10.1016/S0140-6736(19)30041-8
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