Studies have shown that whole grains help protect against coronary heart disease and diabetes.  This list can now be expanded to include metabolic syndrome, which refers to a condition that increases the risk of stroke, heart attacks, and diabetes. 

During a 12-15 year study, researchers examined the diets of people age 60 and older.  The results showed that people eating at least 3 servings of whole grains each day had less than half the risk of developing metabolic syndrome than those eating less than one serving per day.  The risk of dying from cardiovascular disease during the study amongst those eating whole grains was approximately half of those who did not eat whole grains. In addition, individuals eating the most whole grains tended to weigh less and have lower blood sugar levels.

The study found that the likelihood of developing metabolic syndrome increased as the intake of refined grains increased.  Therefore, aim for 3 or more servings of whole grains each day to cut your risk of dying from heart attack or stroke in half.  You should look for “100% whole grain” on food labels to be sure you are getting whole grains.  t is important to keep in mind that “wheat” does not mean that a food item has whole grains. 

Source: Sahyoun NR, et al. «Whole-grain intake is inversely associated with the metabolic syndrome and mortality in older adults.” American  Journal of Clinical Nutrition (Jan. 2006).