Ditch the white bread! Eating more than seven servings of refined grains a day can increase your risk of early DEATH by 27%
- Refined carbohydrates, including white bread and pasta, have the fiber parts removed
- Scientists looked at the diets of 137,130 people around the world
- Those who consumed seven servings a day were found to have a 33 percent higher risk of heart disease and a 47 percent higher risk of stroke
From a delicious piece of white toast to a bowl of pasta, many of us like to eat refined grains.
But a new study has warned that eating too many of them can have serious consequences, including an increased risk of heart disease, strokes, and even premature death.
Refined carbohydrates, including croissants, white bread and pasta, have had their fiber-rich parts removed, meaning they break down more quickly and lead to rapid spikes in blood sugar when consumed.
Based on the findings, the researchers urge people to consider replacing their favorite refined grains with whole grains, such as brown rice and barley.
Refined carbohydrates, including croissants, white bread and pasta, have the fiber-rich parts removed, which means they break down faster and lead to rapid spikes in blood sugar when consumed
Grains are considered ‘whole’ if they contain all three original parts: the bran, the germ and the endosperm.
When one or more of these three important parts are removed, the grains are called ‘refined’.
The Wholegrains Council explained, “White flour and white rice, for example, are refined grains, as both have their bran and germ removed, leaving only the endosperm.
“Refining a grain removes about a quarter of the protein in a grain, and a half to two thirds or more of about twenty nutrients, leaving the grain only a shadow of its original self.”
In the study, researchers at Simon Fraser University looked at the effects of following a diet high in refined grains.
Their analysis included 137,130 participants from 21 countries, including those from low, middle and high income areas.
Grains in the participants’ diet were divided into three groups: refined grains, whole grains, and white rice.
Refined grains include products made with white flour, including white bread, pasta, noodles, cereals, crackers, and pastries.
Meanwhile, whole grains included any foods made with whole wheat flour, or whole grains intact or cracked.
Based on the findings, the researchers suggest that people should limit their intake of refined grains and consider swapping them for whole grains
The analysis found that participants who consumed more than seven servings of refined grains per day had a 27 percent greater risk of premature death.
This group was also found to have a 33 percent higher risk of heart disease and a 47 percent higher risk of stroke.
Professor Scott Lear, who led the study, said, “This study reaffirms previous work indicating that a healthy diet includes limiting overly processed and refined foods.”
Based on the findings, the researchers suggest that people should limit their intake of refined grains and consider swapping them for whole grains.
The researchers added, “Intake of a combination of cereal grains with a lower intake of refined wheat products should be encouraged while promoting a higher intake of whole grains.
“Reducing the amount and improving the quality of carbohydrates is essential for better health outcomes.”
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grain, according to the NHS
• Eat at least 5 servings of different fruits and vegetables every day. All fresh, frozen, dried, and canned fruits and vegetables count
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grain
• 30 grams of fiber per day: This is the same as any of the following foods: 5 servings of fruits and vegetables, 2 whole grain cereal biscuits, 2 thick slices of whole wheat bread and a large baked potato with the skin
• Have a number of dairy or dairy alternatives (such as soy drinks) and opt for less fat and less sugar
Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which should be oily)
• Choose unsaturated oils and spreads and consume in small amounts
• Drink 6 to 8 cups / glasses of water per day
• Adults should have less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day
Source: NHS Eatwell Guide