A large bowl of porridge each day could protect against death from cancer, the biggest-ever analysis of the benefits of whole grains has shown.
Oats have long been considered a superfood, staving off illnesses such as diabetes and heart disease.
But now a review by Harvard University has found that whole grains also appear to prevent early death and lower the chance of dying from cancer.
A meta-analysis of 12 studies involving nearly 800000 people found that eating 70 grams of whole grains a day – the equivalent of a large bowl of porridge – lowered the risk of all-cause death by 22% and death from cancer by 20%. It also reduces the risk of dying from cardiovascular disease by 20%.
Scientists believe that whole grains help lower cholesterol and help regulate blood sugar, as well as making people feel full for longer, meaning they do no snack on unhealthy foods.
The same affect could be gained from eating bran, quinoa or a mix of grains.
“Based on the solid evidence from this meta-analysis and numerous previous studies that collectively document the beneficial effects of whole grains, I think healthcare providers should unanimously recommend whole grain consumption to the general population as well as to patients with certain diseases to help achieve better health and perhaps reduce death,” said Dr Qi Sun, assistant professor at the Harvard TH Chan School of Public Health in Boston, Massachusetts.
Whole grains, where the bran and germ remain, contain 25% more protein than refined grains, such as those used to make white flour, pasta and white rice.
Previous studies have shown that whole grains can boost bone mineral density, lower blood pressure, promote healthy gut bacteria and reduce the risk of diabetes.
One particular fibre found only in oats – called beta-glucan – has been found to lower cholesterol, which can help to protect against heart disease.
A bioactive compound called avenanthramide is also thought to stop fat forming in the arteries, preventing heart attacks and strokes.
Whole grains are recommended in many dietary guidelines because they contain high levels of nutrients such as zinc, copper, manganese, iron and thiamine. They are also believed to boost levels of antioxidants, which combat free-radicals linked to cancer.
The new research suggests that if more people switched to whole grains, thousands of lives could be saved each year.
Cumulatively, cancer kills around 160000 people a year, while coronary heart disease is responsible for around 73000 deaths in the UK each year.
Health experts said the study proved that whole grains were essential for good health.
The researchers said a 16-gram serving of whole grain lowered the risk of total death by 7%, and cancer by 5%.
Oats may be secret to long life
Oats have long been considered a superfood, staving off illnesses such as diabetes and heart disease.
But now a review by Harvard University has found that whole grains also appear to prevent early death and lower the chance of dying from cancer.
A meta-analysis of 12 studies involving nearly 800000 people found that eating 70 grams of whole grains a day – the equivalent of a large bowl of porridge – lowered the risk of all-cause death by 22% and death from cancer by 20%. It also reduces the risk of dying from cardiovascular disease by 20%.
Scientists believe that whole grains help lower cholesterol and help regulate blood sugar, as well as making people feel full for longer, meaning they do no snack on unhealthy foods.
The same affect could be gained from eating bran, quinoa or a mix of grains.
“Based on the solid evidence from this meta-analysis and numerous previous studies that collectively document the beneficial effects of whole grains, I think healthcare providers should unanimously recommend whole grain consumption to the general population as well as to patients with certain diseases to help achieve better health and perhaps reduce death,” said Dr Qi Sun, assistant professor at the Harvard TH Chan School of Public Health in Boston, Massachusetts.
Whole grains, where the bran and germ remain, contain 25% more protein than refined grains, such as those used to make white flour, pasta and white rice.
Previous studies have shown that whole grains can boost bone mineral density, lower blood pressure, promote healthy gut bacteria and reduce the risk of diabetes.
One particular fibre found only in oats – called beta-glucan – has been found to lower cholesterol, which can help to protect against heart disease.
A bioactive compound called avenanthramide is also thought to stop fat forming in the arteries, preventing heart attacks and strokes.
Whole grains are recommended in many dietary guidelines because they contain high levels of nutrients such as zinc, copper, manganese, iron and thiamine. They are also believed to boost levels of antioxidants, which combat free-radicals linked to cancer.
The new research suggests that if more people switched to whole grains, thousands of lives could be saved each year.
Cumulatively, cancer kills around 160000 people a year, while coronary heart disease is responsible for around 73000 deaths in the UK each year.
Health experts said the study proved that whole grains were essential for good health.
The researchers said a 16-gram serving of whole grain lowered the risk of total death by 7%, and cancer by 5%.
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