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Bread, rice and pasta aren’t the enemy: The carbs that may boost your health
Ynetnews • • health
Key Points:
- A new study published in the European Heart Journal found that consuming 60 to 100 grams of whole grains daily is associated with improvements in cardiovascular risk factors such as cholesterol, blood pressure, blood sugar, body weight, and waist circumference.
- The research, a meta-analysis of 87 randomized controlled trials with over 6,500 participants, showed benefits begin at about 30 to 40 grams of whole grains per day, with more pronounced effects at higher intakes.
- The study emphasizes replacing refined grains with whole grains—such as switching from white to whole-grain bread or rice—rather than increasing overall carbohydrate intake.
- Not all products labeled "whole grain" are healthy; minimally processed whole grains like oats, brown rice, and whole-grain bread are preferable over highly processed foods containing added sugars and fats.
- While the evidence supports modest improvements in cardiometabolic risk factors, the study focused on risk markers rather than direct health outcomes, and gradual dietary changes are recommended to avoid digestive discomfort.
