Whole grains reduce risk for overweight, diabetes and heart attacks, whereas refined foods made from flour increase risk for these conditions. Researchers followed 54,871 Danish adults, aged 50-64, for almost 15 years and found that those who ate a lot of whole grains, particularly rye and oats, had far fewer heart attacks (Am J Clin Nutr, Feb 17, 2016). Eating whole grain breads was not associated with reduced heart attack risk. Many other studies confirm these findings:
• The Physicians Study followed 86,190 male doctors, aged 40-84 for 5.5 years. Those who ate whole-grain breakfast cereals lived longer and had fewer heart attack deaths than those who ate refined-grain breakfast cereals (Am J Clin Nutr, March 2003;77(3):594-9).
• A review of 29 articles showed that people who ate whole grains had a 20 to 40 percent reduced risk for heart attacks and diabetes (Curr Atheroscler Rep, Nov 2004;6(6):415-23).
• In a study that followed 108,000 Danish, Swedish, and Norwegian participants for 11 years, those who ate more whole grains had a significantly lower risk for colorectal cancer (Cancer Causes Control, July 2013;24(7):1363-74).
• 120,010 adults, ages 30-64, were followed for 10 years and those who ate lots of whole grain oats, rye and wheat lived significantly longer than those who ate far less (Br J Nutr, August 28, 2015;114(4):608-23).
• A survey of studies published between 1965 and 2010 showed a reduced risk for overweight, diabetes and heart attacks with high intake of whole grain cereals or mixtures of whole grains and bran (Am J Clin Nutr, Aug 2013;98(2):594-619).
Why Whole Grains are More Healthful than Flour
High rises in blood sugar can damage cells throughout your body. Whole grains are seeds that have a capsule-like coating of fiber that is difficult to break down. Even when whole grains are cooked and chewed, the contents of the capsules are digested very slowly and do not cause a high rise in blood sugar. However, when the seeds are ground into a powder (flour), the capsule is broken and the starches are quickly digested and broken down into single sugars, which causes a high rise in blood sugar that increases risk for weight gain and diabetes (Diabetes Care, 2004;27:2701-6).
Don’t Let the Gluten-Free Craze Keep You From Whole Grains
Many of the people who believe they are being helped by a gluten-free diet are actually benefiting because they have cut out bakery products and other foods made from flour. However, if you load up on refined foods made with corn meal, rice flour and other gluten-free flours, you will not gain any benefit at all.
Problems with Gluten Free Diets
Gluten-Free Doesn’t Make It Good For You
Whole grains can be part of any diet you choose to follow. If you are truly gluten sensitive, you will need to avoid wheat, rye and barley. Oats can be contaminated from storage in silos that have held wheat, so some sensitive people will want to avoid them as well. However, there are plenty of other whole grains to choose from, such as brown rice, wild rice, quinoa and buckwheat.
My Recommendations
If you are overweight or if you can pinch more than three inches of fat underneath the skin over your belly, or have diabetes or heart trouble, you should severely restrict all refined carbohydrates. Eat carbohydrates as nature packages them: in fruits, vegetables, whole grains, beans and other seeds. Avoid foods made from flour, such as bread, pasta, pretzels, bagels, crackers, cookies, chips and most cold breakfast cereals, and milled grains such as white rice. Also avoid sugared drinks including fruit juices and all sugar-added foods. SeeHidden Sugars
Whole grains are easy to cook and can be used wherever you formerly used pasta or white rice. See Diana’s simple instructions and her many delicious, easy recipes.
Dr. Gabe Mirkin is a Villager. Learn more at www.drmirkin.com
