{
  "id": 18952057,
  "title": "You should probably be eating more whole grains. Here’s what to do",
  "url": "https://urgent.news/2026/11/08/you-should-probably-be-eating-more-whole-grains-heres-what-to-do",
  "topic": "world",
  "section": "World",
  "published": "2026-11-08T14:22:09.000Z",
  "source": {
    "name": "MyJoyOnline Ghana",
    "slug": "myjoyonline-ghana",
    "url": "https://www.myjoyonline.com/you-should-probably-be-eating-more-whole-grains-heres-what-to-do/"
  },
  "original_language": "en",
  "account": "Recent research has highlighted the numerous health benefits of incorporating whole grains into one's diet. Extensive studies have shown that consuming a diet rich in whole grains can lower the risk of heart disease, high blood pressure, high cholesterol, and type 2 diabetes while helping individuals maintain a healthy weight. A new analysis published in the European Heart Journal examined dozens of previous studies and found that the health benefits of whole grains begin at just about 90 grams or three servings per day.\n\nEating four to six servings of whole grains per day provides even greater advantages. The study revealed that individuals who consumed three to six servings of whole grains for a period of two weeks to two years experienced slight improvements in various health markers, including total cholesterol, LDL cholesterol, blood pressure, body weight, and waist circumference. Though the effects were relatively minor, the combined results support the notion that there is likely a causal relationship between whole grain consumption and reduced cardiovascular disease risk, according to a coauthor of the meta-analysis.\n\nHowever, it is important to note that simply adding a few pieces of whole wheat toast to a high-fat diet will not significantly improve heart health. Experts recommend choosing whole grains over refined grain products for optimal cardiovascular benefits. Whole grain foods, such as oatmeal, brown rice, whole wheat bread, farro, popcorn, and quinoa, contain all parts of the grain as found in nature, while refined grains, like white rice and products made with white flour, have been processed to remove the less desirable components that provide most of the fiber and essential nutrients.\n\nWhile incorporating more whole grains into your diet can be beneficial, it is crucial to remember that a single dietary change will not prevent heart disease. Nutritionist Alice Lichtenstein, who was not involved in the meta-analysis, emphasized that merely swapping a cinnamon bun made with refined grains for one made with whole grains may not result in any noticeable health benefits. Additionally, increasing carbohydrate intake to meet a whole grain target could potentially lead to weight gain.\n\nCurrently, most Americans do not consume the recommended two to four servings of whole grains per day as suggested by the federal government's Dietary Guidelines for Americans. One slice of whole wheat bread or half a cup of cooked oats, brown rice, or quinoa constitutes a serving. The American Heart Association recommends consuming whole grain foods but does not specify an exact daily amount. This is because there is no universally effective quantity or the ideal quantity for every individual's body, genetics, and lifestyle, according to Lichtenstein, who was the lead author of the nonprofit's dietary guidelines published in March.\n\nRather than focusing on a specific number of whole grains, the guidelines emphasize consuming a diverse range of vegetables and fruits while limiting saturated fat, added sugar, salt, ultraprocessed foods, and alcohol. If one wishes to set a goal, replacing three servings of refined grains with whole grains daily could be a practical starting point. Nutritionist Lichtenstein suggests gradually replacing items in the pantry with whole grain versions. However, it is essential to scrutinize food labels as dark brown breads and products labeled as \"multigrain\" or \"made with whole grain\" may contain predominantly refined flour. To ensure maximum health benefits, always check the ingredient list and select products where the first ingredient is a whole grain.",
  "summary": "The secret is out: Eating whole grains is good for you.",
  "key_points": [
    "Whole grains lower risk of heart disease and type 2 diabetes",
    "90 grams or three servings daily provide health benefits",
    "Replace refined grains with whole grains for optimal health"
  ],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}