More Reason to Get More Whole Grains

Researchers at Johns Hopkins published a study which focused on the relationship between eating whole grains, refined grains, or cereal fiber and risk factors for heart disease, high cholesterol, and diabetes (Am J Clin Nutr 2007;86(6):1745-53).

A portion of the participants in a large-scale, long term study completed 7-day dietary questionnaires in addition to yearly measurements of height, weight, waist circumference, blood pressure, cholesterols, and insulin levels. Each subject's intake of whole grains, refined grains, and fiber was measured and standardized to average grams eaten per day.

The researchers found that those subjects who had the highest level of intake of whole grains and cereal fiber tended to have a lower Body Mass Index, weight, and waist circumference than those whose whole grain and cereal fiber intake was the lowest. Indeed, those with the higher intake of whole grains and cereal fiber also tended to have better cholesterol scores and a normal score in a 2-hour insulin reaction test (a common test for diabetes and pre-diabetic conditions).

One particularly interesting finding in this study was that women who had the highest level of intake of refined grains tended to have higher fasting insulin levels - another indicator of a risk of diabetes.

What this means for you

This study supports other studies with respect to whole versus refined grains: Whole grains are clearly better for you. One of the easiest ways to get more whole grains in your diet is to switch from foods using refined flours, such as white bread or regular pasta, to those using wheat flour, such as whole wheat breads and whole wheat pastas. Use brown rice or wild rice instead of white rice.

First posted: December 19, 2007
Updated: March 26, 2024