A new study suggests that consuming whole grains daily protects against heart disease.
It is well known: health depends on what is on the plate. And it would be appropriate to add whole grains, according to a study published in The Journal of Nutrition. These foods would have the advantage of protecting against heart disease.
For this study, the researchers analyzed data from more than 3,000 people aged 55 on average at the start of the study over a period of 18 years. Among them, one group reported eating at least three servings of whole grains per day and another estimated to eat less than half a serving daily. The results of the study first show that blood sugar and systolic blood pressure are higher in individuals consuming little whole grains. In addition, the waist circumference increased less in the first group. All of these factors are notably associated with an increased risk of cardiovascular disease.
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Whole grains, richer in nutrients and satiating
“This suggests that consuming whole grains, especially in place of refined grains, as part of a healthy diet may help us decrease these risk factors as we age and, therefore, help prevent the development of heart disease, ”says one study author.
The refining of cereals eliminates some of the fibers beneficial to health. The cereal then has only the endosperm, which is mainly made up of starchy carbohydrates and a smaller amount of vitamins and minerals. But it is precisely “the combination of fiber with B vitamins, vitamin E and minerals” that helps prevent disease, with “lower levels of inflammation, reduced rates of heart disease, high blood pressure. , stroke, type 2 diabetes, colon cancer and obesity “, specify the authors.
Whole-wheat pasta, whole-grain rice, wholemeal bread, brown millet, quinoa… A good option could therefore be to replace the refined foods you eat with their whole-grain version. In addition to being richer in nutrients, they are more satiating and help reduce blood sugar spikes after meals.
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