Wipe the white bread! Consuming 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 had parts of fiber removed
- Scientists analyzed the diets of 137,130 people worldwide
- Those who consumed seven servings a day were found to have a 33% higher risk of heart disease and a 47% higher risk of stroke.
From a delicious piece of white toast to a bowl of pasta, many of us enjoy eating fine grains.
But a new study has warned that consuming too many of them can have serious consequences, including an increased risk of heart disease, stroke and even early death.
Refined carbohydrates, including croissants, white bread and pasta, have their fiber-rich parts removed, which means they break down faster and lead to rapid increases in blood sugar levels when consumed.
Based on the findings, the researchers urge people to consider replacing their favorite refined grains with whole grain options, such as brown rice and barley.
Refined carbohydrates, including croissants, white bread and pasta have been removed with high-fiber parts, which means they break down faster and lead to rapid increases in blood sugar levels when consumed.
The grains are considered “whole” if they contain all three original parts – bran, germ and endosperm.
However, if one or more of these three key parts have been removed, the grains are referred to as ‘refined’.
The Wholegrains Council explained: “White rice and white rice are refined grains, for example, because both bran and germs have been removed, leaving only the endosperm.
“Refining a grain removes about a quarter of the protein from a grain and a half to two-thirds or more of a number of nutrients, leaving the grain a mere shadow of its original self.”
In the study, researchers at Simon Fraser University looked at the effects of following a diet rich in refined grains.
Their analysis included 137,130 participants from 21 countries, including those in low-, middle- and high-income areas.
The grains in the participants’ diets were classified into three groups – refined grains, whole grains and white rice.
The refined grains included products made with white flour, including white bread, pasta, noodles, breakfast cereals, biscuits and pastries.
Meanwhile, whole grains included foods made with wholemeal flour or whole grains intact or cracked.
Based on the findings, the researchers suggest that people should limit their consumption of refined grains and consider switching to whole grains.
The analysis showed that participants who consumed more than seven servings of refined grains a day had a 27% higher risk of early death.
It was also found that this group has a 33% higher risk of heart disease and a 47% higher risk of stroke.
Professor Scott Lear, who led the study, said: “This study reaffirms previous work indicating that a healthy diet includes limiting over-processed and over-refined foods.”
Based on the findings, the researchers suggest that people should limit their consumption of refined grains and consider switching them to whole grains.
The researchers added: “The intake of a combination of cereals 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 are essential for better health results.
What should a balanced diet look like?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole, according to the NHS
• Eat at least 5 servings of a variety of fruits and vegetables each day. All fresh, frozen, dried and preserved fruits and vegetables are counted
• Basic meals on potatoes, bread, rice, pasta or other carbohydrates with starch, ideally whole
• 30 grams of fiber per day: it is the same with the consumption of all the following: 5 servings of fruits and vegetables, 2 whole grain biscuits, 2 thick slices of wholemeal bread and large potatoes baked with the skin on
• Have a few dairy or alternative dairy products (such as soy drinks) by choosing low-fat, low-sugar options
• Eat some beans, legumes, fish, eggs, meat and other protein (including 2 servings of fish each week, one of which should be oily)
• Choose unsaturated oils and canapés and consume in small quantities
• Drink 6-8 cups / glasses of water a day
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men per day
Source: NHS Eatwell Guide