The health benefits of a diet rich in whole grains are already well known. High intake of whole grains is associated with a lower risk of chronic diseases such as type 2 diabetes and cardiovascular disease. However, little is known about the effect of this type of feeding on mortality.
Or little was known. Last week was published online research in the scientific journal JAMA Internal Medicine. The objective of this study was to investigate the association between the consumption of whole grain in the diet and the risk of mortality.
The data were obtained from two large long-term studies where more than 118 thousand people were accompanied by 1986 to 2010. Participants filled out questionnaires about their intake of whole grains every 2 to 4 years.
The results showed a clear evidence that the groups that took in higher amounts of whole grains in the period mortality was lower, coming to be 33% lower in larger groups when compared to the intake of lower intake. These results allow to infer that a diet rich in grains can contribute to health and lifetime extension.
The reasons that lead the whole foods to be healthier are associated with the composition of the grains and the alteration of this composition produced by refining when industrialization occurs. A full grain is composed of three parts: the bark or pericarp, which gives rise to the bran, the germ and the endosperm. The bark is high in fiber which makes it slower digestion, preventing any sudden increases in blood sugar. In addition, both the hull and the germ contains many vitamins, minerals, nutrients and antioxidants. It is estimated that the refinement of the grain, which they run out of the bark and the germ, produces a loss of 25% of the protein and nutrients contained in 17 full grain.
An additional factor in the health benefit is that eating whole grains produces a feeling of satiety, which decreases the total calorie intake and collaborates decisively for weight control.