Data continues to poor in from studies investigating the amazing health-protecting power of whole grains. The more we look, the more we find that whole grains do things in our diets that other foods don’t and processed grains like white flour simply can’t.

Whole grain evidence continues to pile up! … READ MORE

Four large and important studies show the whole grain connection to heart health.

1. A 1998 study of 34,000 women showed that those who ate at least one serving of whole grains per day had between a 30% and a 36% lower risk of heart disease. (“Whole-Grain Intake May ReduceThe Risk Of Ischemic Heart Disease Death in Postmenopausal Women: the Iowa Women’s Health Study,” Am J Clin Nutr 1998 68:248-257.)

2. Results of the Nurses’ Health Study, which followed 75,000 subjects for up to twelve years, showed that those who ate about three servings of whole grains each day had a 25% lower risk of heart disease and a 36% lower risk of stroke than those who did
not make whole grains part of their diet. (“Whole-Grain Consumption and Risk Of Coronary Heart Disease: Results from The Nurses’ Health Study,” Am J Clin Nutr 1999, 70: 412-419.)

3. Another study published in a 2000 issue of the Journal of the American Medical Association found similarly strong connections between whole grain intake and health—including up to 50% reduction of risk of ischemic stroke. (“Whole Grain
Consumption and Risk of Ischemic Stroke in Women: A Prospective Study,” JAMA. 2000; 284:1534-1540.)

4. Of the 44,000 men in the Health Professionals Follow-up Study, those who consumed about 3 servings per day of whole grains enjoyed an 18% reduction in risk of heart attack. (“Intakes Of Whole Grains, Bran, and Germ and the Risk of Coronary Heart
Disease in Men,” Am J Clin Nutr, 2004, 80: 1492-1499.)

What gives whole grains their heart-health power is no doubt a combination of factors,including lipids, sterols, fiber, vitamins, minerals, and other phytonutrients. What’s known for sure is that processed grains don’t do the job.

It’s safe to say that the benefits aren’t from the carbs, and there’s no evidence they’re from the protein whole grains contain. It comes down to two nutrient groups: whole grain “lipids and sterols” and whole grain fiber.

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