Whole Grains Linked to Lower Mortality Rates

Carbohydrates have gotten a bad rap over the years and are often avoided by dieters looking for a quick-fix solution to weight loss. Unfortunately, very low carbohydrate diets often do not emphasize the difference between refined grains and whole grains, despite the fact that research shows all carbohydrates are not created equal. Whole grains increase satiety and may promote weight loss; furthermore, a new meta-analysis finds eating whole grains may contribute to numerous health benefits.

The recent meta-analysis, published in the online journal Circulation, looked at results from 14 studies that included health information from 786,076 participants. The researchers examined studies reporting associations between whole grain intake and mortality from all causes including cardiovascular disease and cancer. The results of the analysis demonstrated that people who consumed 70 grams of whole grains per day had a 22 percent lower risk of total mortality, a 23 percent lower risk of  mortality from cardiovascular disease, and a 20 percent lower risk of cancer mortality compared to those who ate little or no whole grains. The researchers note that multiple bioactive compounds in the whole grains may contribute to their health benefits. Previous research has established that the fiber in whole grains may lower cholesterol, support balanced blood sugar and promote satiety.

Seventy grams of whole grains is equal to about four servings per day. Whole grains contain all three parts of the grain seed -- the bran, endosperm and germ -- along with all of their naturally occurring nutrients. Refined grains are stripped of the two most nutritious parts of the grain, the germ and bran, during processing.

Bottom Line: Very low carbohydrate diets may discourage the intake of all grains, however, evidence confirms that there are significant health benefits associated with eating whole grains, including reduced risk of premature death. There are many types of whole grain foods and flours including oats, quinoa, brown rice, wild rice, farro, barley and rye. Not sure if a product is made with whole grain? A yellow whole grain stamp can be found on many products containing whole grains. If the product does not have a stamp, check if the first ingredient listed contains the word “whole” such as “whole wheat flour” rather than just “wheat flour.” And don’t be tricked by those “multi-grain” products; “multi-grain” does not indicate the product contains whole grains. For more tips and tricks for spotting whole grain products, check out the Whole Grains Council Website.

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The Truth About Saturated Fat

Lately, many people seem to be less cautious about avoiding saturated fat and even choose higher fat options more often. Why are individuals making this switch? Is saturated fat good for us now? It can be difficult to differentiate facts from fiction, especially with all the new nutrition information in the media. But don’t go reaching for the butter just yet. A recent study finds limiting saturated fat is still best for heart health.

Researchers at the Harvard T.H. Chan School of Public Health followed 125,000 men and women for 30 years. The participants did not have diabetes, cardiovascular disease or cancer at baseline. Researchers assessed the participants' diets through food frequency questionnaires every four years. Over thirty years, they found approximately 7,600 cases of coronary heart disease (CHD).

The researchers found that participants who replaced five percent of their saturated fat intake with polyunsaturated fats had a 25 percent lower risk of developing CHD. Those who replaced some saturated fat with monounsaturated fats had a 15 percent lower risk. Finally, those who replaced five percent of their saturated fat intake with whole grains had a nine percent lower risk of developing CHD.

The team concluded that replacing saturated fats with unsaturated fats lowers the risk of CHD, however, replacing saturated fats with refined carbohydrates does not provide the same benefit. Frank Hu, the senior author of the study states, “In terms of heart disease risk, saturated fat and refined carbohydrates appear to be similarly unhealthful.”

Bottom Line: Saturated fat is associated with an increased risk for heart disease. You can replace saturated fat with healthy fats to reduce health risks; however, remember to consider the overall dietary picture -- saturated fats are just one piece of the puzzle. Heart healthy fats include avocado, fatty fish, olive oil, nuts, seeds and nut butter. 

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