Oprah loves bread! How do I know? She stars in a TV commercial in which she says so. A Saturday-Night-Live skit imitating the commercial reinforces it. Yes, everyone knows that Oprah loves bread. I love bread too. So, did recent studies make our day brighter or bum us out a bit? The answer? Yes! Or even less specifically, it depends.
In June (2016), it was hard to miss the media coverage about two new studies in the same week (one from the journal of Circulation and the other from the BMJ) linking whole grains to better health AND longevity. [Okay, you might have missed it, because it was also the month that the UK broke away from the EU. Those in the UK are some of the least whole grain eaters in the world, so I sure hope their grain resources are still intact.]
To avoid the vagueness of research-speak for a moment, let me clarify something. These were not subtle results or simply ‘statistically-significant‘. These were strong, solid indicators. Both studies were meta-analysis reviews, meaning they used data from numerous other studies — altogether 57 world-wide studies, which included almost 1 ½ million people, mostly from industrialized nations. Thus, I hope you keep the word “impressive” on the tip of your tongue.
What’s more? It’s easy. Few things in life are going to give you such a ROI. But these studies don’t condone a free-for-all on bakery goods. Let’s figure out what they do say and how it might motivate or encourage us.
Daily Life
I have some Scottish blood. Allowing for stereotypes, you might then assume I love oatmeal. Well, you would be wrong. It’s okay. I do like steel-cut oats with lots of toppings such as fruit and sunflower seeds that help cover the goop. But when you know the sloppy-stuff is providing for quality aging, better evacuation and perhaps even longer life, it does seem to demand a higher level of respect.
Many of us need the possible benefit-reward vs. effort to be substantial before making any commitments or attempts at improvement. Do we have that here?
The Findings in Summary
While it might not seem fair, the best results were indicated for people starting at zero, eating no servings of whole grains a day and then adding one or more. [To acknowledge muddied waters a bit, a serving in various studies and in most guidelines is 16 grams, in some it was 30 grams.] Notice above, I mentioned that most of the studies were in industrialized nations. The populations there tend to eat LESS whole grains than others, while certainly not eating less food in the main. Of those nations, the US and UK report the least in consumption, Sweden perhaps the best. Clearly however, people aren’t consuming enough of the good stuff, especially in comparison to junk.
Considering that the guidelines for almost every country worldwide include 3 helpings of whole grains a day, a 2014 study was rather alarming, although not shocking. Only 8% of adults reach this recommended level, and only 3% of kids. [And we wonder why there seems to be so much more young-obesity than when we were children. This is one reason.]
Back to the major results. Realize that there are other benefits, but those below seem to have gotten the most attention (accolades?).
Consuming 1 Extra Serving found this:
- 7% decline in risk of total deaths
- 9% decline in risk of cardio-vascular disease and related deaths
- 5% decline in risk of cancer-related deaths.
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Consuming 3 Servings total found this:
- 20% decline in total deaths
- 25% decline in cardiovascular deaths
- 14% decline in cancer-related deaths.
What was that word on the tip of your tongue? Impressive?
“Previous studies have suggested an association with consumption of whole grains
and reduced risk of developing a multitude of chronic diseases
that are among the top causes of deaths,
although data linking whole grain intake and mortality were less consistent.”
[We can read the extension of that statement as ‘up till now.’]
Dr. Qi Sun, senior author of the study
and assistant professor,
Harvard T.H. Chan School of Public Health
Not surprisingly, Dr. Sun added this suggestion to his words above, “these findings lend further support to the U.S. government’s current Dietary Guidelines for Americans, which suggest higher consumption of whole grains to facilitate disease prevention.”
Questions
If I can foresee some of your questions before you ask them, let me answer a couple points.
- Do benefits continue indefinitely after 3 servings? The benefits in these studies were recorded for no more than 7 or 7 ½ servings perday, but did improve from the lower to higher amounts.
… - Do refined grains have any risk-reduction benefits? Sorry to say, there was little or no evidence there. Meaning you still have to watch your consumption of bakery goods, which can add the sugar and calories with no other plus except for that momentary spark of joy.
… - What about diseases and death caused by conditions other than cancer and cardio-vascular – is there benefit there? Yes, they are included in the ‘total’ category. The total category comprised many diseases and related deaths, including respiratory disease, infectious disease, diabetes and all non-cardiovascular and non-cancer causes. There is occasional reference to the effect of whole grains on obesity, improved digestion, fiber reducing cholesterol and protection against stroke.
… - Is there a plateau to the benefits? It does appear so, at least for some diseases, or possibly after 7½ servings. For example, the good effect of reducing Diabetes II risk was associated with 2-3 servings, but no further reduction was noted with higher intake. [That particular study in the review did use a serving size of 30 grams).
… - Can you eat too much? Of course – as with everything. Whole grain foods are successful in part due to their high levels of fiber. Consuming too much fiber can cause diarrhea, intestinal gas, or of greater concern, blockage. Additionally everyone is different, so you can’t just assume that 7 servings are fine. Still, I really ponder how many of us eat even more than 3 servings a day. The research clearly says ‘not many.’
… - What if I just add a big bowl of oatmeal each morning? Well, I am not sure I would believe this commitment and definitely think it would get boring. Further, there is a more official stance on the one-item or supplemental nutrient approachs. Variety is a spice of life according to Dr. Dagfinn Aune of Imperial College London (regarding the British Medical Journal review). He states it this way. “Most likely the whole package of beneficial components in whole grains is the key, and therefore it is important to eat more whole grain foods rather than increasing intake of single nutrients from supplements.”
A Reminder about the Details
You can’t imagine how many times I have been taught (or read) the differences between refined and whole grain. Mostly, I remember ‘refined-bad; whole-good.’ If I push myself a little, I think about refined being polished with the good stuff removed; whereas whole grain has the good stuff left intact. In truth, that is probably sufficient. In fact, the difference is that refined grains have had the germ and bran part of the grain removed (the place where fiber, vitamins and nutrients live). The whole grain is part of a complex carbohydrate (a more complete end product) and the refined is a simple carbohydrate. Think of it as it as being left with only a simple part (the single endosperm)
What Foods Help?
Bad news, good news. The bad news is that the list of whole grain foods is way too long to include here. The good news is that the list of whole grain foods is way too long to include here. We are lucky to have so much choice. The suggestions I have included below are some examples.
Serving sizes can get confusing, but I hope no one is looking to micro-manage their diet anyway. I am pleased if I can just keep it on my mind (and on my shopping list) to add more each day.
One serving of whole grains might include:
- 1 slice of whole wheat bread (there you go, Oprah)
- ½ cup cooked oatmeal
- ½ cup cooked brown rice
- ½ cup whole grain pasta (100% wholegrain). Trader Joe’s has a brand that is particularly good, although I admit perhaps not the greatest taste if you wanted it just with butter.
Breads, snacks, crackers or other products produced with whole grain (any variety) from the following are all beneficial.
* Some foods are debated regarding their ‘whole grain’ status. Oilseeds and legumes (examples such as chickpeas, flax, chia, and sunflower seeds) are not considered whole grains by the American Association of Cereal Chemists (International), the U.S. Food and Drug Administration (FDA) or the Whole Grain Council.
Yippee. I saved the best product for last. On a personal level, I say this. Heaven blessed us to make POPCORN a whole grain snack. Maybe it provides less of some nutrients than other whole grains, but it is still on the list, and good in fiber. [Think of a minimum as 3-4 cups popped.]
All the information you ever wanted on these grains is easily available. Elemental sources (nutrient levels) and categories of different kinds of grains and legumes can be found at the Grains & Legumes Nutrition Council (GLNC).
Recent DIET TRENDS — do they Buck this Info?
Do the two diets trends of Low-Carbs and Gluten Free contradict the need suggested in these studies? Yes and No. Without getting into controversy about either of these, let’s address a point on each.
Gluten-Free. Yes, whole wheat has gluten. However, rice (more importantly whole grain brown rice) is gluten-free, as are many other whole grains. If you, a friend, or a relative feel that wheat is an issue, it does not interfere with getting your servings of whole grains. [One might read that as it doesn’t give you an excuse to avoid your whole grain portions.]
Low-Carb Diets. While many grains have protein and some fat, they are also carbohydrates. The term ‘low-carb’ is often conflated to mean all carbohydrates and not just refined (bad bakery) types. Avoiding the latter is excellent, but the former is questionable.
As low-carb diets may be linked to higher cardiovascular risk and mortality, the senior author of the Circulation journal study warned against them. Low-carb diets “should be adopted with caution” since they can ignore the many health benefits of whole grains. If you follow a low-carb diet you might want to consider changing the parameters (in your mind). Don’t think ‘low-carb’ but instead ‘no refined or bakery items.’ We have to stop ignoring the carb difference – complex/good vs. simple/bad.
Tip: think of the simple carbs as simply bad.
“Based on the solid evidence from this meta-analysis and numerous previous studies
that collectively document beneficial effects of whole grains,
I think healthcare providers should unanimously recommend whole grain consumption
to the general population as well as to patients with certain diseases
to help achieve better health and perhaps reduce death.”
Dr. Qi Sun
FINAL THOUGHT
Earlier I mentioned ‘ease.’ In regard to our diet, I can’t imagine anything much easier on the Aging with Pizzazz scene than this addition of extra whole grains. Yes, it isn’t every piece of bread or bakery goodie available that fills the bill for whole grains. Bakery ‘junk’ is certainly allowable occasionally, and definitely enjoyable. But the options for whole grains are plentiful and easy.
I like ‘easy.’ I like better health. I love quality longevity. I enjoy food. Guess I will learn to gratefully tolerate the frequent morning oatmeal.
Resources:
The 2 referenced papers from Circulation and BMJ (British Medical Journal):
Source: Zong G, Gao A, Hu F. Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer. Circulation. 2016. Accessed June 24 2016 https://circ.ahajournals.org/content/133/24/2370.abstract
Research from British Medical Journal
Dagfinn Aunne, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ 2016; 353 doi: http://dx.doi.org/10.1136/bmj.i2716 (Published 14 June 2016) Cite this as: BMJ 2016;353:i2716 Accessed June 24 2016 http://www.bmj.com/content/353/bmj.i2716
Good paper on nutrients in grains and legumes. A Comprehensive Nutrient Content Database of Grains and Legumes Produced in Australia
Credits: title picture: Photo by Miti on Unsplash Grain anatomy picture: kimwardmsrd.blogspot.com
LOVE steel-cut oatmeal – except when it’s HOT (like now in AZ!!)
A naturopathic doctor whom I go to, many years ago steered me away from oatmeal. She said she felt it dulled her brain. She also suggested no more fluoride for the same reason. Have you read any connections to that possibility? Also, does it have to be steel cut oatmeal?
I was away when I saw this question come in; I thought perhaps there was more detail. First, no it doesn’t have to be steel-cut oats; they are just a personal favorite. ANY whole grains count (and even products made of some enriched flour – even if first ingredient – may have some whole grains as well). It is your daily count that counts. 🙂
Regarding the rest. Hmmmm. Well certainly some people find that refined products make them feel tired or not at their best. As I mentioned ‘bad carbs’ (refined products and bakery goods) don’t do anything for us, except momentary glee. There is debate about too much of whole grains, but I come down on the side of they are generally good, which is my reason for pointing out the amazing amount of research results confirming that. I am uncertain if you are asking if there is a connection between fluoride and whole grains? I know of none myself. In passing, when you read the history of fluoride you have a lot of sympathy for those who don’t want it in their water, despite its helpful effects when used TOPICALLY on children’s teeth (or others). One last thing to remember is that not everyone reacts the same to ingredients. Hope this is of some clarification Linda.
drb