Association between dietary whole grain intake and risk of mortality: two large prospective studies in US men and women. Jacobs DR, Jr. Am J Clin Nutr. Whole grain intake and cardiovascular disease: a meta-analysis. Nutr Metab Cardiovasc Dis. Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies.
Eur J Epidemiol. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med. White rice, brown rice, and risk of type 2 diabetes in US men and women.
Arch Intern Med. Ann Epidemiol. 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. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer. Dietary carbohydrate, glycemic index, and glycemic load and the risk of colorectal cancer in the BCDDP cohort. Cancer Causes Control. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies.
Terms of Use The contents of this website are for educational purposes and are not intended to offer personal medical advice. Milling also removes the germ layer that contains essential fatty acids and vitamin E. Whole grain benefits go beyond nutrition. Foods made from whole grains can help you avoid weight gain. The outer coatings contain bran or fiber, which keeps you feeling full longer. And that same fiber helps your digestive system function well, helping you to be more comfortable.
Research has shown that eating a diet rich in whole grains helps prevent diabetes, and that it has heart-protective benefits as well. These tips can help:. Refined grains have had these nutritious parts removed, leaving only the high-carb endosperm.
Whereas refined grains are nutrient poor empty calories , this is not true of whole grains. Whole grains tend to be high in many nutrients, including fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium 5 , 6. This also depends on the type of grain. Some grains like oats and whole wheat are loaded with nutrients, whereas others like rice and corn are not very nutritious, even in their whole form.
Keep in mind that refined grains are often enriched with nutrients like iron, folate and B vitamins, to replace some of the nutrients that were lost during processing 7. Refined grains are nutrient poor, but some whole grains like oats and wheat are loaded with many important nutrients. Nothing is left except the high-carb, high-calorie endosperm with lots of starch and small amounts of protein.
For this reason, they get broken down fast , and can lead to rapid spikes in blood sugar levels when consumed. When we eat foods with refined carbohydrates , our blood sugars go up rapidly, and then drop again soon after. When the blood sugar levels drop, we become hungry and get cravings 8. Numerous studies show that eating these types of foods leads to overeating, and may therefore cause weight gain and obesity 9 , Refined grains have also been linked to numerous metabolic diseases.
They can drive insulin resistance and are linked to type 2 diabetes and heart disease 11 , 12 , They are low in nutrients, fattening, and harmful, and most people are eating way too much of them. Very few people in Western countries eat significant amounts of whole grains.
Refined grains are high in carbs that get digested and absorbed very quickly, leading to rapid spikes in blood sugar and subsequent hunger and cravings. They are linked to obesity and many metabolic diseases.
Whole grains tend to be high in fiber and various important nutrients, and they do NOT have the same metabolic effects as refined grains. The truth is, hundreds of studies link whole grain consumption to all sorts of beneficial effects on health 14 , 15 , 16 :. Looks impressive, but keep in mind that most of these studies are observational in nature. They can not prove that whole grains caused the reduced risk of disease, only that people who ate whole grains were less likely to get them.
That being said, there are also controlled trials real science showing that whole grains can increase satiety and improve many health markers, including markers of inflammation and heart disease risk 32 , 33 , 34 , 35 , 36 , 37 , Numerous studies show that people who eat the most whole grains have a lower risk of obesity, heart disease, diabetes, colon cancer, and tend to live longer.
This is supported with data from controlled trials. Many people are intolerant to gluten. This includes people with celiac disease , a serious autoimmune disease, as well as people with gluten sensitivity Celiac disease affects 0. This still amounts to millions of people in the US alone, and should not be taken lightly. Some grains, especially wheat, are also high in FODMAPs , a type of carbohydrate that can cause digestive distress in many people 42 , Gluten, a protein found in several grains especially wheat , can cause problems for people who are sensitive to it.
However, there are many other grains that are naturally gluten free. For this reason, they can cause problems for people who do not tolerate a lot of carbohydrates in the diet. This is particularly true of diabetics, who tend to do very well on a low-carb diet When diabetics eat a lot of carbs, their blood sugars skyrocket, except if they take drugs like insulin to bring them down.
People who have insulin resistance, metabolic syndrome or diabetes may therefore want to avoid grains, especially the refined variety.
Find a Nutrition Expert. Freshly Picked. Apple-Blueberry Crumble Recipe. Find Nutrition Experts.
0コメント