Healthy Insight: Whole Grain Benefits

Eating whole grains instead of refined grains has many metabolic benefits. In this review of 25 placebo-controlled trials, lasting from two to 16 weeks, compared to those consuming refined grains, healthy adults who got more whole grains in the diet had lower total and LDL cholesterol levels, lower long-term average blood-sugar levels (A1C), and lower levels of the systemic inflammatory marker, C-reactive protein. Different whole grains had different benefits: whole oats lowered LDL cholesterol; brown rice decreased triglycerides.

Doctors concluded, in adults with or without greater chances for heart and circulatory events, whole grains can improve lipids, blood sugar, and reduce inflammation.

Reference: Journal of the Academy of Nutrition & Dietetics; 2020, Vol. 120, No. 11, 1859-83

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