Health Benefits of Whole Grains

Recent studies have associated whole grain consumption with lower risk of mortality and of chronic diseases such as heart attack, other cardiovascular disease, cancer and type 2 diabetes.

One study, published in the American Heart Association’s journal Circulation, reported that eating at least three servings of whole grains (48 grams) every day was associated with a 20% lower risk of death from all causes and a 25% lower risk of dying from cardiovascular disease.

The new analysis included 12 studies published through February 2016 and unpublished results from the National Health and Nutrition Examination Survey, involving 786,076 men and women. Researchers reported that for about every serving (16 grams) of whole grains there was a:
- 7% lower risk of total deaths;
- 9% lower risk of cardiovascular disease-related deaths; and
- 5% lower risk of cancer-related deaths.

The more whole grains consumed, the lower the death rate. When three servings (48 grams) were consumed daily the risks were lower by:
- 20% for total deaths;
- 25% for cardiovascular deaths; and
- 14% for cancer-related deaths.

Another large study was published in The BMJ reporting a strong association between greater whole grain consumption and lower risk of chronic diseases. In addition to looking at deaths in 45 prior studies totaling more than 700,000 participants, researchers also analyzed incidences of coronary heart and cardiovascular disease and stroke.

Consuming 90 grams a day of whole grains (five to six servings) was associated with a 17% lower risk of mortality from all causes and specific lower risk of death from cancer (15%), respiratory disease (22%), diabetes (51%) and infectious diseases (26%). People eating that level of whole grains were also at lower risk of coronary heart disease (19%), cardiovascular disease (22%) and stroke (14%), with similar lower risk of deaths from those causes.  Even a modestly higher intake of one or two servings a day was associated with benefits for those eating little or no whole grains.

Convinced to start substituting more whole grains into your meals? Once you make whole grains a habit, it’s easy to the majority of your grains whole grains. Enjoying the natural nutrition of whole grains can add variety to your diet.