Better than sophisticated, according to studies

• A study presented at the American College of Cardiology Middle East, which included about 2,000 participants, found that refined grain It was associated with a higher likelihood of poor heart health.
• On the other hand, whole grains like oatmeal, broken rice, and millet protect heart health.

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advice on how to eat whole grain has become as common as encouraging people to consume more fruits and vegetablesBut how important is that “whole” designation really? It makes a big difference to the heart, according to a study recently published at the American College of Cardiology Middle East.

Researchers studied about 2,000 men and women in Iran. Most had premature coronary artery disease (PCAD), which limits blood flow to the heart. They used a meal frequency questionnaire to assess the potential effects of diet. diet about their diagnosis. They found that a higher intake of refined grains was associated with a higher likelihood of PCAD and a lower intake of whole grains.

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The lead author of the study, Mohammad Amin Khajavi Gascarei, M.D., said: pointed out in a news release There are many factors as to why people consume more refined grains, including affordability and cultural norms. He emphasized that it can be thought of as analogous to consuming a wide-ranging diet. sugar When oil.

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As for why whole grains protect heart health, most of the effects are related to water solubility. fiberaccording to Amanda Costoro MillerRD, Registered Dietitian and Medical Reviewer at the Botanical Research Institute.

Although she was not involved in the research, cycling of this type fiber—missing or absent in refined grains—shown to potentially lower LDL cholesterolthe “bad” kind Centers for Disease Control report It may increase the risk of heart disease and stroke.

Miller notes that whole grain bran (which is removed with refined grains) contains many B vitamins Not only are they minerals, but they are also beneficial for heart health. Research supports this idea that B vitamins can protect the heart. Research in journals stroke We found an association between adequate intake of vitamin B6 and vitamin B9, also known as folic acid, and reduced risk of death from stroke, coronary heart disease, and heart failure.

In some cases, not only the B vitamins iron Although they can be put back into their products, soluble fiber is often not used to enhance refined grain options.

A recent survey found that Recommendations from the American Heart AssociationNote that whole grains, in addition to fiber and B vitamins, also contain magnesium, iron and selenium. These are important for a variety of physiological functions, such as the formation of new cells and the transport of oxygen in the blood.

Examples of whole grains include brown rice, buckwheat, millet, oatmealbarley, Quinoarye, wild cooked rice, and many others. Choosing such options not only benefits the heart, but has also been shown to lower the risk of heart disease, Miller said. Diabeteshelps you feel fuller for longer and offers a new way to add more variety to your overall diet.

Elizabeth Millard is a freelance writer focusing on health, wellness, fitness and food.

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