24-Hour Crisis Hotline: (877)SAFEGBC or (877)723-3422 Mental Health & Substance Abuse Issues

6502 Nursery Drive, Suite 100
Victoria, TX 77904
Fax: (361)578-5500
Regular Hours: M-Fri 8am - 5pm
Every 3rd Thurs of the Month - Extended Hours Until 7 pm

Basic InformationLatest News
Simple Step Gets More School Kids Eating Their VeggiesEating Meat Raises Risk of Heart Disease: StudyCoffee Won't Upset Your Heartbeat. It Might Even Calm ItFermented Foods Could Boost Your MicrobiomeMany College Students Are Trying Out the New 'Fake Meats'Whole Grains Every Day: Key to Your Health and WaistlineAverage Soda Fountain Serving Exceeds Daily Recommended Added SugarsAHA News: How to Eat Right and Save Money at the Same TimePlant-Based Diet Best for Your HeartListeria Outbreak Linked to Precooked Chicken: CDCCan You Eat Your Way to Fewer Migraines?AHA News: Watermelon Is a Summertime Staple. But What's Hidden Behind the Sweetness?Most Americans Don't Follow Diets That Could Prevent CancerDelicious & Deadly: Southern U.S. Diet Tied to Higher Odds for Sudden DeathPotato Chips, Fatty Lunches Greatly Raise Your Heart RisksCoffee Could Perk Up Your LiverHow Healthy Are the New Plant-Based 'Fake Meats'?Fast-Food Companies Spending More on Ads Aimed at Youth'Plant-Based' or Low-Fat Diet: Which Is Better for Your Heart?Why Getting Your Groceries Online Might Be HealthierFewer Than 1 in 10 American Adults Get Enough Dietary FiberTwo Common Eating Habits That Can Really Pile on PoundsA Woman's Diet Might Help Her Avoid Breast CancerToo Much Caffeine Might Raise Your Odds for GlaucomaA Fruitful Approach to Preventing DiabetesAHA News: Is Mango the Luscious Superhero of Fruit?Sleep Deprived? Coffee Can Only Help So MuchAHA News: How Much Harm Can a Little Excess Salt Do? PlentyLow-Salt 'DASH' Diet Good for Total Heart HealthGluten Doesn't Trigger 'Brain Fog' for Women Without Celiac Disease: StudyHumans Started Loving Carbs a Very Long Time AgoVegetarian Diet Could Help Fight Off Disease: Study'BPA-Free' Bottles Might Need a Run Through Your Dishwasher FirstEat Smart: Mediterranean Diet Could Ward Off DementiaMany Consumers Misunderstand Those 'Best Before' Food LabelsAHA News: Salt Sensitivity May Increase Risk of High Blood PressureAHA News: Food, Culture and the Secret Ingredient to Address Lack of Diversity in Nutrition FieldWhat's for Lunch? Often, It's What Your Co-Workers Are HavingChocolate, Butter, Sodas: Avoid These Foods for a Healthier Middle AgeToo Much Red Meat Might Harm Your HeartAre You Eating Foods That Harm Your 'Microbiome'?AHA News: Sorting Folklore From Fact on the Health Benefits of GarlicEnergy Drink Habit Led to Heart Failure in a Young ManBingeing, Stress Snacking: How the Pandemic Is Changing Eating HabitsAmericans Are Eating Less Healthily Everywhere, Except at SchoolSluggish Coworker? Maybe They 'Pigged Out' Last NightDo You 'Wolf Down' Your Food? Speedy Eaters May Pack on More PoundsThe 5 Foods That Cut Your Odds for Colon CancerAHA News: Refined Flour Substitutes Abound -- But How to Choose the Best One?Diet High in Processed Meats Could Shorten Your Life
Questions and AnswersLinks
Related Topics

Wellness and Personal Development

Whole Wheat Better for You Than White Bread, Study Confirms

HealthDay News
by By Steven Reinberg HealthDay Reporter
Updated: Feb 4th 2021

new article illustration

THURSDAY, Feb. 4, 2021 (HealthDay News) -- New research reinforces advice to include more whole grains in your diet.

A diet heavy in "refined" grains (such as white bread, cookies and muffins) may increase your risk for heart disease and early death, while whole grains may lower it, according to the study.

"We encourage people to have moderate consumption of carbohydrates and to have different types of grain, especially whole grain," said lead researcher Mahshid Dehghan, of the Population Health Research Institute at McMaster University in Hamilton, Ontario, Canada.

"Reduction in quantity and improving the quality of carbohydrates is the message of our study," Dehghan said.

Grains like oats, rice, barley and wheat make up about half of diets around the world and as much as 70% in low- and middle-income countries, particularly in Africa and South Asia, the researchers noted.

The findings don't prove that a diet heavy in refined grains causes stroke, heart attacks or other forms of heart disease, only that there seems to be a link.

For the study, the research team collected data on more than 137,000 people in 21 countries who were aged 35 to 70, had no history of heart disease and were tracked for more than nine years.

People who reported eating 12 ounces of refined grains a day were found to have 27% higher odds of early death and a 33% higher risk of heart disease than those who limited their intake to less than 2 ounces a day.

A diet heavy in refined grains was also linked to higher blood pressure, the findings showed.

The participants self-reported the quantity and type of grains in their diet, so the researchers noted that they can't vouch for accuracy of that data.

The study looked at white rice apart from other refined grains because more than 60% of participants lived in Asia, where rice is a staple.

Dehghan said no significant link was found between eating whole grains or white rice and adverse health outcomes.

"Getting about 50% to 60% of energy from carbohydrates is OK, but we encourage people to lower their carbohydrate consumption," she said.

The report was published online Feb. 3 in the BMJ.

Samantha Heller, a senior clinical nutritionist at NYU Langone Health in New York City, reviewed the findings.

"We can all benefit by including more whole grains, such as quinoa, barley, kasha, whole wheat, oats and corn, in our daily fare," Heller said.

Whole grains contain fiber, vitamins, minerals and protective phytochemicals that are important for health.

In contrast, refined grains contain no fiber. They're found in sugary cereals, white bread, cookies, cakes, muffins, crackers, pastries, desserts, and fast and junk foods, Heller explained.

"When we consume an overabundance of refined grains, meaning the fiber and nutrients have been removed, we deprive our bodies of these health-promoting nutrients, and they are often replaced with sugar, saturated fat, sodium and empty calories," she said.

Research has found that dietary patterns rich in fiber, plant foods and whole grains help reduce the risk of chronic illness, such as heart disease, certain cancers and diabetes, Heller noted.

"We need to balance our dietary patterns to be more fiber-focused and plant-heavy," she said.

There are many ways to add whole grains to the diet, and people should check products to be sure they're getting whole grains, Heller advised.

"Try whole wheat tortillas filled with pinto beans, zucchini and carrots; whole grain cereals such as oatmeal or shredded wheat; brown rice topped with stir-fried peppers, broccoli, snap peas and tofu; vegetarian chili made with bulgur, kidney beans and any vegetables you have on hand; or a hummus, tomato and cucumber sandwich on whole multigrain bread," Heller suggested.

More information

For more on healthy grains, head to the U.S. Department of Agriculture.

SOURCES: Mahshid Dehghan, PhD, investigator, Population Health Research Institute, McMaster University, Hamilton, Ontario, Canada; Samantha Heller, MS, RD, senior clinical nutritionist, NYU Langone Health, New York City; BMJ, Feb. 3, 2021, online