Written by Jessica Patella, ND. In a review that included 11 researches, it was found that those consuming 30 grams of fiber per day had a 30% reduced risk of type 2 diabetes.
Research has shown that consuming higher amounts of whole grains is associated with lower risks of chronic disease, including type 2 diabetes, heart disease and high blood pressure (1-4). Whole grains are recognized as a good source of dietary fiber, which contributes to its health benefits (1).
It is important to understand what whole grain means. Whole grains are grains that consist of the intact, ground, cracked or flaked kernel, which still includes the bran and the germ of the grain. This holds true even if the grain is separated from its parts and later recombined, often seen in whole grain bran cereal. Compared to a grain of Jasmine rice, which although it looks whole, is not a whole grain because both the bran and the germ of the grain have been removed (1).
In a recent review of 11 different research studies, it was discovered that a part of the grain called aleurone may be where most of the health benefits of grains are stored (1). Aleurone is part of the bran of the grain and is high in vitamins, minerals (particularly magnesium and zinc), nutrients and antioxidants (1). Unfortunately, when processing grains, more than 80% of what is removed is the bran portion of the grain, which contains the aleurone and therefore a majority of the nutrients (1,5).
The research review also discovered that approximately 80% of the US population does not eat the recommended 40 grams of whole grains a day, needed to obtain the beneficial health effects (1). However, the researchers found that eating 30 grams per day of whole grain resulted in a 30% decrease in type 2 diabetes in participants, and a 40% decrease if the daily intake of whole grain was increased to 40 grams per day (1).
A similar relationship was found between whole grain intake and cardiovascular disease, with 20 grams per day reducing cardiovascular disease in participants by 26%, and 30 grams per day reducing cardiovascular disease by 36% (1).
When taking into account high blood pressure, the statistically significant results were only seen in men. An intake of 30 grams of whole grains per day resulted in a 15% drop in high blood pressure, and an intake of 40 grams per day showed a 20% drop in high blood pressure in the male participants (1).
In conclusion, the review of research studies shows a diet high in whole grains can decrease many chronic diseases, including type 2 diabetes, cardiovascular disease and high blood pressure. With almost 80% of the population not consuming enough whole grains, educating the public on the importance of whole grains is important for public health (1).
Source: Lillioja, Stephen, et al. “Whole grains, type 2 diabetes, coronary heart disease, and hypertension: links to the aleurone preferred over indigestible fiber.” Biofactors 39.3 (2013): 242-258.
© 2017 International Union of Biochemistry and Molecular Biology
Posted March 25, 2013.
Jessica Patella, ND, is a naturopathic physician specializing in nutrition and homeopathic medicine and offers a holistic approach to health. She earned her ND from Southwest College of Naturopathic Medicine in Tempe, AZ, and is a member of the North Carolina Association of Naturopathic Physicians. Visit her website at www.awarenesswellness.com.
References:
- Lillioja S, et al. Whole grains, type 2 diabetes, coronary heart disease, and hypertension: Links to the aleurone preferred over indigestible fiber. 2013 BioFactors. Doi: 10.1002/biof.1077.
- Liu S, et al. Whole-grain consumption and risk of coronary heart disease: results from the nurses’ health study. 1999. Am. J. Clin. Nutr. 70, 412–419.
- Liu S, et al. A Prospective Study of Whole-Grain Intake and Risk of Type 2 Diabetes Mellitus in US Women. 2000 Am. J. Public Health 90, 1409–1415.
- Wang L, et al. Whole- and refined-grain intakes and the risk of hypertension in women. 4.2007 Am. J. Clin. Nutr. 86, 472–479.
- USDA. (2012) National Nutrient Database-Release 24. SR24 – Reports by Single Nutrients.
