This is the "sweet spot" of whole grain consumption for better cardiovascular health, according to a study

A study claims to have found the “sweet spot” of daily whole grain consumption for reducing several risk factors for cardiovascular disease. The study, published in mid-September in the European Heart Journal, is a meta-analysis of 87 clinical trials, which evaluated the effects of whole grain intake on risk factors for this type of condition. The authors argue that their work demonstrates that a diet rich in whole grains likely prevents heart disease by reducing body weight, blood pressure, and blood cholesterol and glucose levels. It was led by Dr. Helda Tutunchi, of Tabriz University of Medical Sciences (Iran). In a statement, the scientist declared: “Although higher whole grain consumption has long been associated with better heart health in population studies, clinical trials have yielded contradictory results.” “This left an important practical question unanswered: how much whole grain should people consume to significantly improve their cardiovascular health? To address this question, we combined and systematically analyzed all available randomized controlled trials, in order to identify the amount of whole grains associated with the greatest benefits.” This is the “sweet spot” of whole grain consumption for better cardiovascular health, according to a study. Photo: illustrative. What is the “sweet spot” of whole grain consumption for better cardiovascular health? The research included more than 6,500 participants from trials conducted in Asia, Europe, the United States, Canada, Australia, and Brazil. The scientists found that higher whole grain consumption was associated with a reduction in body weight, waist circumference, and blood pressure. It was also related to a decrease in blood levels of total cholesterol, LDL cholesterol (low-density lipoprotein or “bad” cholesterol), triglycerides, glucose, and interleukin-6 (a marker of inflammation). They observed the above in people who consumed between 30 and 40 grams of whole grains per day (dry weight). However, the greatest benefits occurred in those who ingested between 60 and 100 grams daily. Dr. Tutunchi stated that “this is the most extensive and comprehensive meta-analysis conducted to date of randomized controlled trials examining whole grain intake and cardiovascular risk factors.” “Unlike previous reviews, we focused specifically on determining how much whole grain needs to be consumed to obtain the greatest benefits. We also assessed the certainty of the evidence and found high-certainty evidence supporting improvements in various parameters, such as body weight, waist circumference, and total cholesterol.” According to the researcher, “most of the benefits occur with intakes of approximately 60 to 100 grams per day, sitting at the upper end of current dietary recommendations.” “These findings do not necessarily require drastic changes to current guidelines, but they do support public health strategies aimed at helping the population increase their whole grain consumption and approach the higher levels of current targets.” She specified that most of the trials included in the meta-analysis were of “relatively short duration, averaging about eight weeks.” Therefore, she said, it cannot be determined from their research whether these benefits are maintained in the long term. In addition, “few studies evaluated very high intakes of whole grains —above 140 grams per day— so the effects at those consumption levels remain uncertain.” Nevertheless, despite the limitations of the research, she emphasized: “Our findings offer a practical indication of the amount of whole grains that may be required to achieve significant improvements in cardiovascular risk factors.” “Increasing whole grain consumption is a relatively simple, accessible, and inexpensive dietary strategy that can complement other medical and lifestyle interventions.” It is worth remembering that if you have questions about your health and diet, it is always advisable to consult with specialists to evaluate your particular case.