Whole grains - foods that help reduce the risk of premature death

Regularly consuming whole grains may help you live longer, according to a new study published in the Journal of the American Medical Association (JAMA).

The researchers looked at health data from more than 2.7 million people. The data showed that for every daily serving of whole grains you eat, your risk of death decreases by 5%. This also reduces your risk of heart disease by 9%.

Unlike highly processed foods like crackers, white bread, and most snack foods, whole grains fill you up without causing spikes in blood sugar or insulin, explains study co-author Qi Sun, MD, of Harvard Medical School.

Dr. Sun also added that whole grains are rich in fiber, magnesium, phenolic acids, and other beneficial nutrients and phytochemicals, thus helping people live longer and have healthier hearts.

But beyond oats, which whole grains are the best choice for you? Here's what you need to know.

Illustration

What are whole grains?

The beneficial nutrients in grains tend to be concentrated in the outer layer of the grain — the part that food manufacturers remove during the “refining” process, Dr. Sun and the study authors said.

That means the oats or wheat in your white bread and refined breakfast cereals are either nutritionally empty, or don't retain their nutritional value.

"You'll want to look for the least refined versions of grains to incorporate into your diet," says Manuel Villacorta, RD, author of Whole Body Reboot. These include whole wheat, whole oats, barley, quinoa, brown rice, corn (or popcorn!), amaranth, buckwheat, rye, sorghum, millet, teff, and triticale.

Unfortunately, there are a lot of whole-grain imposters in the supermarket. Be wary of anything labeled “multigrain,” “stone-ground,” “100 percent wheat,” or “cracked wheat.” None of the USDA’s marketing regulations require that a food be made from whole grains.

Illustration

Are some whole grains better than others?

You've probably read a ton of information about "superfood" grains like quinoa. It's true that quinoa may have more protein and vitamins than other grains, but they're all roughly equivalent in terms of protecting your heart and extending your life, says Dr. Sun. "There's no reason to believe that different grains have different effects," he adds.

So if you don't like quinoa, or you're a brown rice fanatic, feel free to indulge your own grain preferences.

About bread and pasta

Lots of foods contain whole grains. Bread and pasta are two staples you’ll often see advertised for their whole-grain ingredients. But these good grains are often packed with tons of sugar, salt, or other unhealthy additives, says nutritionist Villacorta.

They may actually be slightly healthier than white bread or pasta, but the difference between most whole-wheat pasta or bread and refined grains is not great.

If you really want to eat healthy whole grains, Villacorta recommends buying them on their own—not roasted or mixed with other foods.

Consider whole-grain oatmeal (not those sugary instant oatmeal packets), unprocessed brown rice, quinoa, and other things you can find in the grocery store's extensive food section. "The less processed or prepared the grain is, the better."

How much do you need to eat each day?

Based on current health research, your goal should be around three or more servings a day. Dr. Sun and his research colleagues defined a serving as about 28 grams (1 ounce) of whole grains, which is about ⅛ cup. Just remember: If you’re eating something like bread or pasta, you’ll need more than 1/8 cup to get a full serving of whole grains.

Most Americans don’t meet this daily goal, according to Dr. Sun. But if you can add a big bowl of oatmeal, quinoa, or rice to your diet every day, you’re definitely ahead of the curve.

According to Alobacsi.vn