Wanted to prevent a premature death? Then try incorporating three to four servings of Whole Grains per day, suggests researchers from Harvard University in their latest study.
Having a diet rich in whole grains such as bran, oatmeal, brown rice and quinoa can significantly reduce the risk of early death. In their recent study they found that for every single serving (16g) of whole grains an individual take, there was reportedly 7% drop in risk of death from any cause, and a 9% drop in death from heart diseases and 5% drop in death from Cancer. And with the three servings (48g) of Whole grains, people are found to have 20% lower chance of dying from any cause, a 25% reduced risk of a cardiovascular death, 14% reduced risk of cancer death.
The multiple bio-active compounds in the wholegrain provide us with the health benefits. Whole Grains are packed with high fibre content and increases satiety, and has the potential to lower the cholesterol and diabetes levels.
Qi Sun, Assistant Professor at Harvard TH Chan School of Public Health, in the US said, “These findings further support current dietary guidelines that recommend at least three daily servings (or 48g) of wholegrain to improve long-term health and prevent premature death.”
The researchers advise people to choose foods that are rich in wholegrain ingredients and avoid the refined carbohydrates that are unhealthy. The team has analyzed on 12 published studies, which involved around 786,076 people in US, Britain and the Scandinavian countries between 1970 and 2010.
“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,” Qi Sun further said.
The new research is published in the journal of the American Heart Association, The journal Circulation.