Consuming 90 Grams of Whole Grains a Day Reduces the Risk of Heart Disease and Diabetes

In the world of cardiology and public health, a huge meta-analysis has been published on dietary patterns that minimize the risk of cardiovascular disease and type 2 diabetes. The international team, led by Dagfinn Aune, a researcher at the Imperial College London School of Public Health, examined the biological effects of whole grains by bringing together dozens of clinical studies. According to the results published in the European Heart Journal, consuming at least 90 grams (about 3 portions) of whole grain foods per day directly improves metabolic health indicators.

Research data shows that individuals who consume 3 to 6 portions of whole grains per day for periods ranging from two weeks to two years; He documented significant declines in LDL (bad) cholesterol, total cholesterol, systemic blood pressure, body weight and waist circumference measurements.

It was determined that a daily intake of 90 grams, equivalent to two slices of whole wheat bread and a bowl of oatmeal, had a causal effect on directly reducing the risk of atherosclerosis and heart attack.

Tufts University Friedman School of Nutrition Science and Policy Professor Alice Lichtenstein warned consumers against one-sided dietary changes in her evaluation of the research.

Prof. emphasizes that even if whole grain is used instead of processed white flour, ultra-processed pastries with sugar and high saturated fat will not protect heart health. Liechtenstein; He reported that simply adding extra carbohydrates to the diet, rather than replacing processed carbohydrates with whole grains, will result in weight gain.

Experts point out that many breads and bakery products sold on supermarket shelves with the labels "multigrain", "brown" or "made from whole grain" actually contain mainly processed white flour.

Consumers who want to make the right food choice in line with the American Heart Association guidelines are given the following vital warning: The ingredients list on the back of the packaging should be checked and the phrases "whole wheat", "whole rye" or "whole oats" should be looked for first. Otherwise, the product should be left on the shelf.