Written by Greg Arnold, DC, CSCS. Whole grain users reduce risk of diabetes by 26%, cardiovascular disease by 21%, and 23% less weight gain.
Cardiovascular disease, which includes heart attack and stroke, is predicted to cost our healthcare system $1 trillion by 2030 (1). A major contributor to the onset of cardiovascular disease is type 2 diabetes, which affects an estimated 25.8 million Americans and currently costs our healthcare system $174 billion per year (2).
Fortunately, both type 2 diabetes and cardiovascular disease are largely preventable, with a focus on nutrition as the best path to prevention. Now a new study (3) reaffirms the role of whole grain intake in helping maintain both blood sugar health and heart health.
In the study, researchers conducted a literature review (called a “meta-analysis”) and identified 16 studies looking at whole-grain intake and the risk of both type 2 diabetes and cardiovascular disease, 26 studies examining dietary fiber intake with type 2 diabetes and cardiovascular disease risk, and 5 studies looking at whole-grain and fiber intake to weight gain.
The researchers found that, compared to those who “never” or “rarely” consumed whole grains, those consuming 48–80 grams per day (3–5 servings per day) had a 26% lower risk of type 2 diabetes, a 21% lower risk of cardiovascular disease, and 23% less weight gain over 8-13 years of follow-up (2.8 vs. 3.6 pounds of weight gain, p = 0.001).
The researchers attribute these beneficial effects to several properties of whole grains, including:
- Being a rich source of vitamins, minerals, phytochemicals, and lignans (4).
- Having a lower glycemic index than refined sugars, helping keep blood sugar levels from large fluctuations (5, 6).
- Containing magnesium and antioxidants such as vitamin E, phytic acid, and selenium, that may help to maintain healthy blood sugar and insulin levels(21) while also reducing cardiovascular disease risk (7).
- Containing 20–50% of soluble fiber, which can lower total cholesterol, LDL-cholesterol, and apoB concentrations, a marker for type 2 diabetes (8, 9).
For the researchers, “Findings from this [research review] provide evidence to support beneficial effects of whole-grain intake on vascular disease prevention” although “Potential mechanisms responsible for whole grains’ effects on metabolic intermediates require further investigation in large intervention trials.”
Source: Ye, Eva Qing, et al. “Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain.” The Journal of nutrition 142.7 (2012): 1304-1313.
© 2012 American Society for Nutrition.
Posted July 9, 2012.
Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY. You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com
References:
- Statistics available from the CDC website.
- “Forecasting the Future of Cardiovascular Disease in the United States” from the American Heart Association website.
- Ye EQ. Greater Whole-Grain Intake Is Associated with Lower Risk of Type 2 Diabetes, Cardiovascular Disease, and Weight Gain. J. Nutr. 142: 1304–1313, 2012.
- Slavin J. Why whole grains are protective: biological mechanisms. Proc Nutr Soc. 2003;62:129–34.
- Hallfrisch J. Facn, Behall KM. Mechanisms of the effects of grains on insulin and glucose responses. J Am Coll Nutr. 2000;19 Suppl:S320–5.
- Liu S. Intake of refined carbohydrates and whole grain foods in relation to risk of type 2 diabetes mellitus and coronary heart disease. J Am Coll Nutr. 2002;21:298–306.
- Slavin JL, Martini MC, Jacobs DR Jr, Marquart L. Plausible mechanisms for the protectiveness of whole grains. Am J Clin Nutr. 1999;70 Suppl 3:S459–63.
- Glore SR, Van Treeck D, Knehans AW, Guild M. Soluble fiber and serum lipids: a literature review. J Am Diet Assoc. 1994;94:425–36.
- Anderson JW, Hanna TJ. Impact of nondigestible carbohydrates on serum lipoproteins and risk for cardiovascular disease. J Nutr. 1999;129 Suppl 7:S1457–66.
