A recent study from Tufts University, published July 13, 2021 in the Journal of Nutrition, just verified that whole grains can decrease your waist size.
The study finds middle- to older-aged adults who ate more servings of whole grains, compared to those who ate fewer, were more likely to have smaller increases in waist size, blood pressure, and blood sugar levels as they aged. All three are linked with increased risk of heart disease.
The study compared 3,100 participants’ whole grain intake, ranging from less than a half serving per day to three or more servings per day, over 4 year intervals.
The results showed that average increases in blood sugar levels and systolic blood pressure were greater in low intake participants compared to high intake participants. Waist size increased by an average of over 1 inch in the low intake participants, versus about ½ inch in the high intake participants.
According to the Dietary Guidelines for Americans 2020-2025, the recommended amount of whole grains is three or more servings daily. An example of a serving is one slice of whole-grain bread, a half cup of cooked bulgur wheat, or a half cup of brown rice.