Consistent with recommendations from leading cancer and heart disease authorities, my recommended Daily Dozen includes at least three daily servings of whole grains, such as oats. Harvard University’s preeminent twin nutrition studies—the Nurses’ Health Study and the Health Professionals Follow-Up Study—have so far accumulated nearly three million person-years of data. A 2015 analysis found that people who eat more whole grains tend to live significantly longer lives independent of other measured dietary and lifestyle factors.
A diet rich in whole grains, for example, may yield the same benefits as taking high blood pressure medications without the adverse side effects commonly associated with antihypertensive drugs, such as electrolyte disturbances in those taking diuretics; increased breast cancer risk for those taking calcium-channel blockers; lethargy and impotence for those on beta blockers; sudden, potentially life-threatening swelling for those taking ACE inhibitors; and an increased risk of serious fall injuries for apparently any class of these blood pressure drugs.
Indeed, eating whole grains appears to reduce the risk of heart disease, type 2 diabetes, obesity, and stroke. Eating more whole grains could potentially save the lives of more than a million people around the world every year. Take note of the whole, however. While whole grains, such as oats, whole wheat, and brown rice, have been shown to reduce our risk of developing chronic disease, refined grains may actually increase risk.
People who ate the most whole grains had significantly slower narrowing of two of the most important arteries in our body: the coronary arteries that feed the heart and the carotid arteries that feed our brain. Since atherosclerotic plaque in the arteries is our leading killer, we should not just slow down the process but actually stop or even reverse it altogether, and eating more whole plant foods, including whole grains like oats, can help.
Image Credit: Pixabay. This image has been modified.
Popular Videos for Oats
All Videos for Oats
Which Is a Better Breakfast: Cereal or Oatmeal?
The remarkable impact of the structure of food beyond nutritional content or composition.
Recipe: Morning Grain Bowls
Here’s a delicious way to start the day! Morning Grain Bowls from the How Not to Die Cookbook.
Benefits of Lentils and Chickpeas
Lentils and garbanzo beans are put to the test.
Benefits of Blueberries for Blood Pressure May Be Blocked by Yogurt
Researchers try to tease out what’s in dairy that interferes with the health benefits of berries and tea.
Dr. Greger’s Daily Dozen Checklist
In my book How Not to Die, I center my recommendations around a Daily Dozen checklist of everything I try to fit into my daily routine.
Dr. Greger’s Daily Dozen Checklist
In my book How Not to Die, I center my recommendations around a Daily Dozen checklist of all the things I try to fit into my daily routine.
Do the Pros of Brown Rice Outweigh the Cons of Arsenic?
Are there unique benefits to brown rice that would justify keeping it in our diet despite the arsenic content?
Arsenic in Rice Milk, Rice Krispies, & Brown Rice Syrup
I recommend people switch away from using rice milk.
Arsenic in Infant Rice Cereal
When it comes to rice and rice-based products, pediatric nutrition authorities have recommended that arsenic intake should be as low as possible.
Eating More to Weigh Less
Energy density explains how a study can show participants lose an average of 17 pounds within 21 days while eating a greater quantity of food.
How to Prevent a Stroke
Insufficient intake of fiber-rich foods may lead to the stiffening of our arteries associated with risk of having a stroke.
Oatmeal Lotion for Chemotherapy-Induced Rash
Oats are put to the test against cetuximab-type chemo side effects to see just how soothing and anti-inflammatory they can be.