Hormonal
Consumption of whole grains, particularly those rich in soluble fiber like beta-glucan and arabinoxylan, reduces the risk of cardiovascular disease and type 2 diabetes by lowering blood cholesterol and post-prandial glucose levels.
Replace refined grain products (white bread, white rice, regular pasta) with whole grain versions (whole wheat bread, brown rice, whole grain pasta) to increase your intake of soluble and insoluble fiber. This helps manage cholesterol and blood sugar levels, reducing the risk of heart disease and type 2 diabetes. Aim for at least 2.5 servings (approx. 50g) of whole grains per day, as recommended by many national guidelines.
The consumption of whole grain products is considered to have a beneficial effect on risk reduction of non-communicable diseases (NCD), including cardiovascular diseases, cancers, gastrointestinal disorders and type 2 diabetes [1–3].
Why this rating
The paper is a review citing multiple animal and human studies, including a large cohort study of 34,492 women, but lacks a single definitive RCT.
Source
Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health
Nirmala Prasadi V. P. et al. · Nutrients · 2020
DOI 10.3390/nu12103045
More from this paper
- Soluble dietary fiber (SDF) from whole grains, specifically beta-glucan and arabinoxylan, lowers cardiovascular disease risk by forming viscous gels that reduce bile acid reabsorption and cholesterol synthesis.Good
- Insoluble dietary fiber (IDF) from whole grains aids in weight management and gastrointestinal health by increasing satiety, fecal mass, and decreasing intestinal transit time.Moderate
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