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Whole Grains May Work As Well As Drugs

The consumption of three portions of whole grains a day appears as powerful as high blood pressure medications in alleviating hypertension.

December 25, 2012 |
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Whole Grains May Work As Well As Drugs, 4.4 out of 5 based on 5 ratings

Sources Cited

Tiwari U, Cummins E. Meta-analysis of the effect of β-glucan intake on blood cholesterol and glucose levels. Nutrition. 2011 Oct;27(10):1008-16.

Sun Q, Spiegelman D, van Dam RM, Holmes MD, Malik VS, Willett WC, Hu FB. White rice, brown rice, and risk of type 2 diabetes in US men and women. Arch Intern Med. 2010 Jun 14;170(11):961-9.

Law MR, Morris JK, Wald NJ. Use of blood pressure lowering drugs in the prevention of cardiovascular disease: meta-analysis of 147 randomised trials in the context of expectations from prospective epidemiological studies. BMJ. 2009 May 19;338:b1665.

Tighe P, Duthie G, Vaughan N, Brittenden J, Simpson WG, Duthie S, Mutch W, Wahle K, Horgan G, Thies F. Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial. Am J Clin Nutr. 2010 Oct;92(4):733-40.

Acknowledgements

Images thanks to: Dr. Rebecca York and Veganbaking.net.

Transcript

An analysis of a bunch of randomized drug trials suggests that taking a blood pressure lowering medication for high blood pressure may reduce the risk of getting a heart attack by 15% and the risk of getting a stroke by about 25%. What a coincidence, a recent study found that we may achieve similar benefits eating just 3 portions of whole grains a day. “The observed decrease in systolic blood pressure could decrease the incidence of coronary artery disease and stroke by 15% and 25%, respectively. While whole grains are good, refined grains may not just be neutral. Out of Harvard: White rice, brown rice, and risk of type 2 diabetes: In these 3 prospective cohort studies of US men and women, we found that regular consumption of white rice was associated with higher risk of T2D, whereas brown rice intake was associated with lower risk. An interesting wrinkle is that they found other whole grains may be even better than brown rice. Eating white rice was associated with a 17% greater risk of diabetes; replace with brown and instead apparently get a 16% drop in risk, and replace white rice with other whole grains, such as oats and barley? A 36% lower diabetes risk. Just a single serving a day of oats or barley may lower our cholesterol. Whole grains are more than just refined grains with a fiber coat. With white flour you get this, . But all the rest is stripped away…. which includes most of the compounds responsible for whole grain contributions to the health of our bowels, weight, blood sugar, cancer prevention, bones brain and heart. The powerful effects of whole grains aren’t lost on food industry marketing teams who now offer a whole grain guarantee, on foods like this…

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Ashley Rhinehart, RN.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

In my live 2012 presentation Uprooting the Leading Causes of Death I address the role diet may play in preventing, treating, and even reversing our top 15 killers, including high blood pressure. More on refined versus whole grains can be found in Great Grain Robbery and Is White Bread Good For You?. Whole grains may in fact extend our lifespan (What Women Should Eat to Live Longer). What about the phytates in whole grains? See New Mineral Absorption Enhancers Found. And how can we make our oatmeal even healthier? See Antioxidants in a Pinch.

If you haven't yet, you can subscribe to my videos for free by clicking here.

  • http://www.facebook.com/barry.erdman Barry Erdman

    Michael, I believe this video report to be misleading at best. I would ask you to also report on how whole grains vs refined are little different compared to no grains for diabetics. Dr. Barnard’s study does not hold up when compared to a very low carb (30gm/day) as per dr Bernstein. I belive a plant based diet without any grains at all significantly improves health risks in diabetes by returning blood glucose back to normal. Anyone interested in very low carb plant based diets, see the Facebook group, “veglowcarb” called “the vegetarian low carb diabetes health society”.

    • http://www.facebook.com/omrsramsay John Paul

      I prefer Dr. Greger’s reports. He provides me with brief reviews of well substantiated, peer reviewed articles published in reputable journals, so that I don’t have to read them myself. I think it would be great if he were to start reviewing various highly publicized diets like the “Paleo” diet, the “Atkins” diet and the various “Gluten Free” diets. The problem is, these three fad diets are only the tip of the iceberg. There are hundreds of thousands of other untested diets, nutritional supplements and “alternative” therapies, all of which promise the cure for some ailment, and none of which a reputable scientist wants to waste his time studying-beyond figuring out that they don’t work, and that negative results are not worth publishing. Dr. Greger reports mostly on positive results, things that actually work, and only takes potshots at junk science as the opportunity presents itself. Any idiot can publish anything on Facebook, and find plenty of other idiots to believe him. I look for more reliable sources of information.

      • b00mer

        Although I would bet on some epidemiological reports to be coming out in the next decade or so, detailing the effects of paleo diets. I think it’s quite unfortunate, since I believe these people are trying to do what they truly think is healthiest. Supposedly they do emphasize the green vegetables as well, which should help them out some, but I don’t think it’ll balance out all that meat. I think we’ll be seeing the heart attacks, stroke and cancer articles coming out about that group in the future.

    • Thea

      Barry: Dr. Greger has some great videos on low carb as well as an e-book setting people straight on the topic of carbs. Dr. Greger seems to have some good science to back up his opinion of grains. That said, if you have something that is working for you, that’s great. Good luck.

    • Michel Voss

      Low carb plant based diets may be dangerous: “The associations of low carbohydrate, high protein, and low carbohydrate-high protein scores with cardiovascular outcomes were not, in general, statistically significantly different between women whose protein intake was mainly of animal origin and those whose protein intake was mainly of plant origin.”
      BMJ 2012;344:e4026, June 26.
      http://www.bmj.com/content/344/bmj.e4026

    • Joe

      I agree that “low carb” diets are not necessarily healthy. But what about claims that you can do a better job of protecting against hypertension (and other problems) by substituting more healthy carb-rich vegetables, like sweet potatoes? In other words, is there some nutrient that whole grains have that you can’t get anywhere else? Or are they just a good, but not ideal, alternative to refined grains?

  • http://www.facebook.com/cesare.civetta Cesare Civetta

    is it ok to consume a lot of canned coconut milk (Badia) or (organic) ? both have 10 grams of fat per 1/4 cup. i’m asking because of Dr. Esselstyn’s teachings about fat.

    • http://www.facebook.com/lauren.r.ard Lauren Rae Layton Ard

      Cesare, Dr. Greger has other videos about coconut products which indicate that canned coconut milk is bad for you.

    • http://www.DonForresterMD.com/ Don Forrester MD

      Coconut milk should be avoided… see video’s http://nutritionfacts.org/video/is-coconut-oil-good-for-you/ and http://nutritionfacts.org/video/is-coconut-milk-good-for-you/. It contains no cholesterol as a plant product but does contain alot of saturated fat which your body converts to cholesterol. Not only not a good idea from an arterial disease standpoint but because it is calorie dense it would contribute to increase weight.

  • Lisa Ann Homic

    have your read Primal Body, Primal Mind, please don’t recommend any grains

    • http://www.facebook.com/lauren.r.ard Lauren Rae Layton Ard

      You can ignore the science in this video, but I appreciate Dr. Greger reporting on any and all scientific findings, whether they agree with my diet or not.

  • Lisa Ann Homic
    • http://www.facebook.com/lauren.r.ard Lauren Rae Layton Ard

      This doesn’t look like a science-based website. I’ll take Dr. Greger’s scientific studies any day over this speculation…

  • vademonbreun

    I have heard juicing celery works really well on high blood pressure. What about the gluten and wheat germ agglutinin causing gastrointestinal issues?

  • http://www.facebook.com/kathi.richards.5 Kathi Richards

    How much is a serving supposed to be? I certainly do not consider sweetened cereals to be of any benefit to me, whole grain or not.

  • shelly

    Dr. Greger- I cant seem to find the clip on whole grains and weight loss -
    What is it under? thanks

  • Peggy Kellough

    Just wondering… Dr.Mercola recommends against lots of whole grains, saying, “Reduce or eliminate your processed food, sugar/fructose and grain carbohydrate intake. This applies to whole unprocessed organic grains as well, as they tend to rapidly break down and drive your insulin and leptin levels up, which is the last thing you need to have happening if you are seeking to resolve or prevent cancer.” — So, what is it? Eat whole grains, or not eat whole grains?

  • Susan

    Does sourdough have nutritional benefits (over and above any whole grains in the recipe?)

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