Eating more than 48 grams of coarse grains a day can extend human life

health experts have long encouraged people to replace processed fine grains with whole grains. New research suggests that this move could help people live longer.researchers found that people who used coarse grains more than
3,
times a day were
20 percent less likely to die early during the study period than those who ate less or
.
Qi Sun
, an associate professor of nutrition at Harvard University's School of Public Health, said the more whole wheat you eat, the lower the mortality rate, especially from cardiovascular disease.whole wheat is called whole wheat because it contains complete grains of wheat, including wheat bran (the shell of wheat grains), germs (nutrient-rich core) and endosperm (middle layer). Whole grains include whole wheat flour, oatmeal, brown rice and whole cornmeal.according to the U.S. Department of Agriculture (
USDA
), when refined, the grain is crushed, a process that removes wheat bran and endosperm from the grain, while cellulose, iron and many vitamins
B
are lost. White bread, white rice and white noodles are fine grains.Dr
Sun and colleagues reviewed
12
published studies and data from the National Health and Nutrition Survey
NHANES
). The study included nearly
800
000 people. The population studied is from the United States, the United Kingdom and the Nordic countries. The study lasted from

1971

2010, during which
98,000
died.study did not show a direct causal relationship. However, this review shows that if you use coarse grains more than
3,
times a day (a total of
48
grams), the risk of dying from heart disease and stroke is about
25 percent lower than in people who eat less or no coars
e grains. The risk of cancer death is
by 15%
.Dr
Sun says there are a number of possible reasons why the amount of coarse grains consumed affects the risk of death. Coarse grains are high in cellulose, which can help control blood sugar and improve blood cholesterol levels, which may reduce the risk of heart disease and diabetes. Cellulose can also maintain a long period of satiety, which may lead to fewer calories and a healthy weight, which can reduce heart disease.,
Sun
said it should be cautious about choosing a low-carbohydrate diet that ignores the health benefits of coarse foods because it increases the risk of heart disease.Sun
says people can
3
slices of wholemeal bread to reach the
48
of whole grains.a registered nutritionist agreed with the findings.

, dean of the School of Nutrition at the University of Washington,
, said the results support a dietary recommendation that includes
3
of coarse grains per day. This study proves the health benefits of whole grains and refutes the common view that cereals are the cause of obesity.'How
make sure your food is actually wholemeal,' the USDA said. The food that writes the word "full" before the first ingredient on the ingredients list is whole wheat.some foods are actually whole grains, such as oatmeal, vegetables, brown rice, crushed oatmeal, crushed wheat, wild rice and popcorn.
usda
can't tell if it's whole wheat based on the color of the food. Signs on some packaging, such as
100%
wheat does not mean that the product is made with whole wheat. You need to look at the ingredients list to determine.study was published

the
,
, June 13.