Long the underdogs of a healthy diet, whole grains may finally be getting their due. Although Americans average only one serving of whole grains per day and think that the sole benefit is regularity, studies now show that whole grains can also help lower the risk of Type 2 diabetes and heart disease.
After age 65, 20 percent of Americans suffer from Type 2 diabetes, a devastating condition on its own but one that also doubles the likelihood of cardiovascular disease. Yet before either condition develops, reversible risk factors often appear as warnings. This is where the humble whole grain can do amazing work.
At the Jean Mayer USDA Human Nutrition Research Center on Aging in Boston, researchers followed nearly 3,000 middle-aged men and women. Those who consumed three or more servings of whole grains per day had healthier measurements on three key risk factors of cardiovascular disease: abdominal weight gain, high blood cholesterol and insulin resistance (levels of the hormone insulin so high that the body cannot use it effectively to control blood-glucose levels).
Researchers suspect that dietary fiber and magnesium, both of which may influence insulin sensitivity, were the key ingredients affording protection.
In a separate study, a research team at Simmons College in Boston followed the eating habits and health status of more than 40,000 men for up to 12 years and concluded that eating whole grains reduced the risk of developing Type 2 diabetes. "More is better with whole grains, but even two servings a day are healthier than none," author Teresa Fung advises.
In both studies, one serving equaled a cup of whole-grain cereal (at least 25 percent whole-grain by weight), including Shredded Wheat, Raisin Bran and Grape-Nuts. Whole-wheat pasta, brown rice and popcorn also provide good options. When selecting whole grains Fung recommends aiming high: check labels for at least four grams of fiber per serving.
Am.J.Clin.Nutr., Sept. 2002
