Eat this much whole grain per day to improve your health, study suggests - USA Today

It may be time to eat more whole grains for your health, according to a new study based on research from past decades.

In the study, published Sept. 15 in the European Heart Journal, researchers found eating whole grain was associated with improvements in multiple cardiometabolic risk factors like obesity, high blood pressure, cholesterol and more. The great reductions in total cholesterol, for example, were seen at 80 grams per day of whole grain intake, according to the findings.

The authors explained cardiometabolic diseases are a cluster of disorders, including cardiovascular disease and Type 2 diabetes.

"Our findings are in line with and provide support for the results from cohort studies, which report lower risks of all-cause mortality, (cardiovascular disease), (coronary heart disease), Type 2 diabetes, and hypertension incidence with higher intakes of whole grains," the authors note.

Whole grains may help in these areas due to their ability to lower insulin, blood pressure and bad cholesterol as well as create a feeling of fullness that can aid in weight management.

The findings of this systematic review and meta-analysis were based on 101 publications, including 87 studies.

Whole grains are just as they sound – grains that keep intact the bran and germ, which each contain tons of essential nutrients. When you refine grains, it strips these parts away just leaves the endosperm, which removes most of the grain's vitamins, minerals, fiber and protein. 

Common whole grains include oatmeal, whole wheat flour, farro, quinoa, barley, bulgur, and brown, black, red and wild rice, according to the Mayo Clinic.

Though the authors note there are some discrepancies regarding the most effective intake levels, the largest overall positive health impacts in this study were observed at intakes of about 60 to 100 grams per day.

That's about four to six servings, according to the Whole Grains Council's definition of 16 grams of whole grain per one serving.

Many Americans already aren't getting the daily recommended two to four servings of whole grains. The latest Dietary Guidelines for Americans defines one serving of whole grain as half a cup of cooked oats, brown rice, barley and other grains as well as one slice of bread or tortilla.

The easiest way to get more grains? Consciously swap them in with products you're already using, registered dietitian Chris Mohr previously told USA TODAY. For example, choose whole grain bread instead of whole wheat or white bread, or have brown rice or wild rice if you normally eat white rice, he said.

"You want the words 'whole grain' to be at the beginning of the ingredient list," Mohr advised.