Whole grains include wheat, rice, oats, barley, quinoa, spelt, corn and rye (amongst others) and refer to each when they are eaten in their whole form. Whole grains comprise of three parts; the bran, germ and endosperm. These differ to refined grains, where at least one part has been stripped away. White flour and white rice (refined grains) have had both the bran and germ removed for example.
Whole grains are minimally processed, which is why they are more nutritious than refined grains. They may have a beneficial effect on body weight as they are less energy-dense and more satiating too. Including them within your diet is linked to various health benefits, and lower disease risks.
What’s the research?
A review by Benisi-Kohansal et al found an inverse association between whole-grain intake and mortality from all causes, cardiovascular disease, and total cancers.
Another review by Chen et al stated; Our findings suggest significant inverse relations between whole-grain intake and mortality due to any cause, CVD, or cancer. The findings support the recommendation of increasing whole-grain intake to improve public health.
And yet another review, this by Aune et al; This meta-analysis provides further evidence that whole grain intake is associated with a reduced risk of coronary heart disease, cardiovascular disease, and total cancer, and mortality from all causes, respiratory diseases, infectious diseases, diabetes, and all non-cardiovascular, non-cancer causes. These findings support dietary guidelines that recommend increased intake of whole grain to reduce the risk of chronic diseases and premature mortality.
All pretty comprehensive! So while we still can’t say what the best diet is for health. The total evidence is huge that whatever method you choose you certainly want to include whole grains within it.
References: Mac Nutrition Uni, Aune et al 2016, Katcher et al 2008, Benisi-Kohansal et al 2016, Chen at al 2016
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