Eating More Grains Linked to Lower Mortality Rate

Just because it contains gluten doesn't necessarily mean that it is bad for your health. On the contrary, grains are an important part of a healthy diet, as it offers much-needed fiber to assist in digestion. But there's new evidence suggesting that diets high in grains can lower the risk of mortality.

Researchers from the Harvard T.H. Chan School of Public Health say that eating more whole grains may lower the risk of early death. They discovered that people who ate at least 70 grams of whole grains daily were less likely to die during the study period when compared to people who ate few-to-no whole grains.

For the study, researchers analyzed data from a dozen existing studies, as well as data from the National Health and Nutrition Examination Survey. Researchers concluded that people who ate 70 grams of whole grains daily had a 22% lower risk of mortality, a 20% lower risk of cancer mortality, and a 23% lower risk of cardiovascular disease mortality than the control group. The study defined mortality rate as the number of deaths during the study period.

So, what exactly makes whole grains such a powerful health food that's able to lower the risk of early death? Researchers believe the benefits of whole grains are attributed to its varied "bioactive compounds," which work to break down food in the digestive tract while also lowering cholesterol levels and improving glucose responsiveness.

Of course, this isn't the first time that whole grains have been linked to health benefits. Several other studies have found that people who consume whole grains have a lower risk of developing diabetes, obesity and heart disease.

"These findings further support current dietary guidelines that recommend at least 3 daily servings (or 48 grams) of whole grains to improve long-term health and prevent premature death,” said Qi Sun, the study's lead author.

If you struggle to consume the recommended amount of whole grains in your daily diet, there are a few steps you can take to bump up your intake. Oatmeal, cereal, bran and quinoa, for instance, are all loaded with whole grains. A typical serving yields roughly 16 grams, which is a pretty decent amount. Just remember to double-check any oat-based products before eating them, because many granola bars and similar snacks are loaded with refined sugar. All of this sugar could negate the positive benefits associated with whole grains.

This study was published in the journal Circulation.