Whole grains reduce your risk of metabolic syndrome and death from heart attack

There is a great deal of evidence to support that eating foods rich in whole grains helps to prevent disease and prolong your life. Much of that research has been in middle aged adults, however. Nadine Sahyoun and her colleagues report on a study to answer the question of whether older people have the same benefits from consuming more whole grains (AJCN 2006; 83(1): 124 - 131).

The researchers evaluated the information provided by 535 healthy subjects between 1981 and 1984. In addition to a three day food diary the participants had blood testing done to evaluate for metabolic risk factors. This research is unique because of the use of a food diary where many studies use a diet recall form that asks people to remember what they ate.

Over ten years later, in 1995, the status of the subjects were reviewed. At the time the average age of the participants was 72. The information collected showed that the higher the intake of whole grains, the lower the risk of metabolic syndrome, as well as risk factors for heart disease. Interestingly, the more whole grains consumed, the lower the risk for death from heart attack.

The opposite was true for those eating more refined grains. They had a much higher risk for metabolic syndrome as well as increased risks for heart disease. Eating more refined grains did not show an increase in death from heart disease, however.

What this means for you

Making the change to whole wheat breads and cereals, eating more brown rice and whole wheat pasta is key to eating healthier. Making the transition to eating healthy for you can start with a healthier version of Baked Penne, for example, and then later you can start using whole wheat pasta.

Try: Tabbouleh or Whole Wheat Fettucine with Roasted Eggplant and Broccoli

First posted: May 10, 2006