Did you know that large population studies have found that people who eat around 70 grams/day of whole grains, compared with those who eat little or no whole grains, have 20-22 % lower risk of total mortality, cardiovascular disease mortality and cancer mortality, 30 % lower risk of dying from inflammation, 21 % lower risk of colorectal cancer and up to 43 % lower risk of diabetes? Similar studies have found this behavior to be associated with lower levels of inflammation, long term blood sugar, insulin levels and bad cholesterol (LDL).
Grains have three parts: bran, germ and endosperm. Whole grains have all three parts intact and are typically high in dietary fiber, healthy fats, carbohydrates, protein, vitamin B and E, magnesium, zinc, copper, phosphorus, selenium, iron, and antioxidants. The bran and fiber slow down the breakdown into glucose and provides a steadier blood sugar, instead of sharp spikes. It also helps lower cholesterol, move waste through the digestive tract and prevent formation of small blood clots that can trigger heart attacks or strokes. In contrast, through the processing, refined grains are stripped of many of these valuable fibers and nutrients, and thus have the more negative correlation with health and longevity.
Healthy whole grains include oats, millet, quinoa, brown rice, corn, and buckwheat (which is not related to wheat). Wheat, barley, and rye are not on the list due to their gluten content and the long list of associated dietary risks. Thus, be aware that whole grain does not always mean that it’s healthy in relation to health- and lifespan.
Impact on Health and Longevity
The fiber in whole grains play a crucial role in maintaining digestive health. Fiber helps to regulate bowel movements, prevent constipation, and reduce the risk of developing digestive disorders such as irritable bowel syndrome (IBS) and diverticular disease. Additionally, fiber also promotes the growth of healthy gut bacteria, which are essential for optimal digestive health.
Whole grains can also improve heart health by reducing the risk of developing heart disease. The fiber help to lower cholesterol levels and reduce inflammation, two major risk factors for heart disease. Furthermore, whole grains are rich in antioxidants, vitamins, and minerals, which help to protect the heart from damage caused by free radicals.
Whole grains can help to reduce the risk of developing type 2 diabetes by improving blood sugar control. Whole grains contain complex carbohydrates, which are broken down slowly by the body, resulting in a gradual release of glucose into the bloodstream. This helps to prevent blood sugar spikes and dips, which can contribute to the development of diabetes.
Eating whole grains may also help to reduce the risk of developing certain types of cancer. Whole grains are rich in antioxidants, which help to protect cells from damage caused by free radicals. Additionally, the fiber in whole grains helps to promote healthy digestion, which may reduce the risk of developing colon cancer.
This way whole grains affect and improve well-being, risk of disease, and lifespan by reducing the risk of developing chronic diseases such as heart disease, diabetes, and cancer. They provide a variety of nutrients that are essential for maintaining optimal health, including fiber, vitamins, minerals, and antioxidants. And they are a low-glycemic-index food that does not cause blood sugar spikes and dips, thus reducing the risk of developing chronic diseases.
Live Happier, Healthier, Longer
Wholegrain is one of several influential factors that can have a radical impact on your quality of life, rate of aging, risk of disease, and lifespan. But the challenges, goals and journey is different for everyone. And lifestyle changes can be hard to realize and maintain.
At the Longevity Institute, we are dedicated to providing programs, tools, and knowledge to help you assess and improve these risk factors, enabling you to live a happier, healthier, and longer life. Download the Longevity app to get a powerful companion on the journey.
References
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McRorie Jr, J. W., & McKeown, N. M. (2017). Understanding the physics of functional fibers in the gastrointestinal tract: An evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber. Journal of the Academy of Nutrition and Dietetics, 117(2), 251-264.
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Jenkins, D. J., Kendall, C. W., Augustin, L. S., Franceschi, S., Hamidi, M., Marchie, A., … & Axelsen, M. (2002). Glycemic index: overview of implications in health and disease. The American Journal of Clinical Nutrition, 76(1), 266S-273S.
World Cancer Research Fund/American Institute for Cancer Research. (2018). Diet, Nutrition, Physical Activity and Cancer: a Global Perspective. Continuous Update Project Expert Report 2018.