A diet high in fiber and whole grains can help lower the risk of developing diabetes and heart disease, according to new research published in The American Journal of Clinical Nutrition.
The research involved an analysis of 28 studies that linked lowered diabetes risk and whole grain consumption, 33 studies on the risk of cardiovascular disease and 19 on obesity. Evidence from these studies suggests foods rich in cereal fiber or mixtures of whole grains and bran are "modestly associated" with a reduced risk of obesity, diabetes and cardiovascular diseases.
Components in whole grains have the ability to block two very low-density lipoproteins (VLDLs), triglyceride and apolipoprotein CIII (apoCIII), both of which have been shown to increase the risk of heart disease. Also, because whole grains have a lower glycemic index compared to refined grains, they may aid in weight loss and management.
Researchers said the strongest evidence for health benefits came from cereal fiber, including breakfast cereals, breads and brown rice with high fiber content. People who ate the most cereal fiber or whole grains and bran lowered their diabetes risk by about 18% to 40% compared to those who ate the least.
Similarly, people who consumed the most cereal fiber had a 22% to 43% lower risk of stroke, and a 14% to 26% lower risk of cardiovascular diseases.
Fiber-rich grains also linked to lower body weights, but only to a small extent.
