It sounds almost too good to be true, but a simple switch to whole grains could help you add years to your life. A higher intake of whole grains in mid-life is associated with healthier ageing up to 20 years down the line, according to a report published in the European Journal of Nutrition.
Men who consume the most whole grains in mid-life were seen to live, on average, a year longer without disease than those who consume the fewest.
Carlos Abundancia, of the European Food Information Council, says: “Whole grains are essentially nature’s health boosters. Their unique composition not only benefits individual organ but contributes to overall well-being, helping people maintain healthier, longer lives.” Here are seven reasons to make the switch today:
Lower your risk of disease: “Studies have shown that people who consume at least 50g of whole grains daily have a 20% reduced risk of cardiovascular mortality, a 12% reduction in cancer mortality, and a 15 per cent decrease in total mortality,” says Carlos.
But with only 8% of the UK adult population meeting their recommended fibre intake of 30g a day, there’s a need for change. “Simple swaps can have profound effects. Trade white bread, pasta, and rice for wholegrain versions. Choose oatmeal or whole grain cereals instead of corn flakes, or top yoghurt and fruit with chia or flax seeds.
“Add grains like quinoa or farro to salads and trade some of the white flour in your baking for whole grain flours such as whole spelt or oat. Stir wholegrain barley, brown rice or quinoa into soups and stews.
“Consuming more of these nutrient-dense foods might just be the simplest – and most impactful – change you can make for your long-term health.”
Improve your digestive health: “The fibre in whole grains isn’t digested in the stomach, but passes into the colon, where it feeds the beneficial bacteria in the gut,” says Carlos.
“The insoluble fibre in whole grains promotes regular bowel movements and a healthy digestive system, which plays a crucial role in immune function.”
Boost your nutrient intake: “Whole grains like oats, brown rice and bulgur wheat offer more than just fibre,” says Carlos. “Packed with vitamins and minerals, including vitamin B, zinc, iron, magnesium, and manganese, swapping white bread and pasta for wholemeal or plain white rice for whole grain alternatives such as quinoa can provide up to 75 per cent more nutrients than refined alternatives.”
Regulate blood sugar: “Eating whole grains like quinoa and whole barley slows digestion and leads to a more gradual blood sugar rise than refined grains,” explains Carlos. “Whole grains also have a lower glycaemic index (GI), making them a great choice for people seeking to maintain stable energy levels and reduce the risk of type-2 diabetes.”
Beat inflammation: “Whole grains contain beneficial plant compounds such as antioxidants and phytochemicals, which have anti-inflammatory properties,” says Carlos. “When combined, these contribute to improved heart health, reduced cancer risk and even support cognitive function in later years.
“A major factor is the impact of whole grains on oxidative stress, a process that contributes to overall ageing.”
Reduce your cholesterol levels: “Researchers agree that heart-healthy diets should include more whole grains and fewer refined ones,” says Carlos. “Whole grains help to reduce cholesterol levels and, in turn, can help reduce your heart disease risk.”
Lose weight: “Whole grains and food made using them are more filling than refined grains,” says Carlos. “This is one reason high-fibre diets are recommended for weight loss – whole grain snacks, such as popcorn (without butter or salt), whole grain crackers or oat bars will help keep you feeling fuller for longer, reducing unhealthy cravings and even enhance metabolic health.”
■The European Food Information Council’s #SwitchToWholeGrains challenge offers recipes, tips, and community support. Find out more at switchtowholegrains.com/pledge
