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Availability, Taste, Cost, and Communication Can All Help Increase Whole Grain Intake

Whole grain intake is still far below recommended levels worldwide, so researchers and policy makers wonder which strategies may be most useful for getting people to eat more whole grains. In this review, researchers analyzed studies about the various factors that influence whole grain consumption. They found that the main factors that are successful in increasing whole grain intake for both kids and adults are to “(i) increase the availability and the variety of foods containing [whole grains], (ii) improve their sensory appeal, (iii) reduce their purchase cost, (iv) use a familiarization period to introduce them to consumers (with a gradual increase in consumed amounts and repeated exposure), and (v) improve communication and labeling to enhance consumers’ ability to identify products with [whole grains].” The authors also note the benefits of public-private partnerships in their potential to increase whole grain consumption.
Nutrients. 2020 Aug; 12(8): 2217. Published online 2020 Jul 25. doi: 10.3390/nu12082217 (Meynier A et al.)

Eating More Whole Grains Linked with Substantial Savings in Healthcare Costs

In this study, researchers calculated the reduced risk of heart disease associated with each serving of whole grain consumed. They were then able to model various scenarios of increasing whole grain consumption as a proportion of total grains, getting closer and closer to the recommended levels outlined in the US Dietary Guidelines. They found that if whole grain intake was increased to meet recommended levels (an increase of 2.24 servings of whole grain per day), the estimated direct medical cost savings from reduced risk of heart disease in the US was $21.9 billion annually. Further, they found that even small increases in whole grain intake can translate to substantial cost savings. A modest increase of just 0.25 servings of whole grains per day was associated with a savings of $2.4 billion annually.
Nutrients. 2020 Aug 3;12(8):E2323. doi: 10.3390/nu12082323. (Murphy MM et al.) 

Protein from Different Sources Are Linked with Different Impacts on Longevity

While the optimal amount of protein to sustain health is subject to debate, the research is increasingly clear that protein from different sources has different impacts on health. This systematic review attempted to investigate how varied protein diets (total/animal/plant protein) impact the mortality rate. After assessing the results from 31 different studies, the researchers found that eating more total protein and plant protein are both linked to a lower risk of deaths from all causes. In particular, those who eat more plant proteins were at a lower risk of death caused by heart diseases. However, eating more animal protein did not appear to be related to lower mortality. Additionally, higher total protein intake is not associated with a lower death rate caused by cancer.
BMJ. 2020 July 22; 370. doi:10.1136/bmj.m2412 (Naghshi S et al.)

Mediterranean Lifestyle Linked with Lower Risk of High Blood Pressure in Firefighter Recruits

A Mediterranean diet based on vegetables, fruits, whole grains, fish, olive oil, beans, and fermented dairy is a delicious blueprint for good health. However, lifestyle elements in addition to diet can also make a difference. In a study of 92 (mostly male) firefighter recruits in New England, those who most closely follow a Mediterranean lifestyle (as defined by eating a Mediterranean diet, adequate sleep, lower screen time, lower BMI, exercising, and not smoking) were significantly less likely to have high blood pressure, and were significantly more likely to have better aerobic capacity (a measure of the ability to provide oxygen to muscles).
Journal of Occupational and Environmental Medicine. 2020 Jul;62(7): 466–471. doi: 10.1097/JOM.0000000000001868 (Lan FY et al.)

19% of Flours at Supermarkets in Sydney are Whole Grain

Many dietary guidelines recommend that people make at least half their grains whole, yet little has been published on the availability of whole grain options at supermarkets. In a February 2020 audit of the flour aisle at four major supermarkets in metropolitan Sydney, researchers identified 130 different flour products. Of those, only 19% were whole grain flour. The majority of products were refined wheat flour. Not surprisingly, the whole grain flours contained significantly more fiber and protein.
Nutrients. 2020 Jul 10;12(7):2058. doi: 10.3390/nu12072058. (Hughes J et al.)

Whole Grains Linked with Lower Risk of Type 2 Diabetes

In a large study of nearly 200,000 US adults, those eating whole grains most frequently had a 29% lower risk of developing type 2 diabetes across the approximately 30-year study period than those rarely or never eating whole grains, even after adjusting for other lifestyle factors. When looking at specific whole grain foods, common foods like whole grain breakfast cereal, oatmeal, whole grain bread, and brown rice were all linked with a lower risk of type 2 diabetes. The exception was popcorn, which was linked with a higher risk of type 2 diabetes when eaten more than once per day, perhaps due to its association with butter sauces or sugary flavorings.
BMJ. 2020 Jul 8;370:m2206. doi: 10.1136/bmj.m2206. (Hu Y et al.)

Australians Recognize Whole Grains as Healthy, But Still Falling Short on Recommendations

To better understand why people are or are not eating whole grains, researchers surveyed 735 Australian (mostly female) adults about their eating habits and their understanding of whole grains. The scientists found that more than three-quarters of the participants were not eating enough whole grains, less than half of the participants correctly identified whole grains, and only 9% correctly identified how many servings of whole grains are recommended for their age and gender. However, the majority of the participants understood that whole grains do have health benefits, and they reported education, cost, and taste as the main factors that contribute to their choice of whole gains. 
Nutrients. 2020 July 22, 12(8), 2170; doi: 10.3390/nu12082170 (Foster S et al.)

Mediterranean Diet Linked with Healthier Gut Microbiome in Aging

Some of the worlds healthiest, longest lived people follow a Mediterranean diet, so researchers wonder about the mechanism behind its link with healthy aging. In this study, researchers analyzed the gut microbiome of 612 older European adults before starting a Mediterranean diet, and then after 1 year of following a Mediterranean diet. Those who followed the Mediterranean diet most closely had significant differences in their gut microbiome, including microbes associated with lower risk of frailty, better brain function, and lower inflammation.
Gut. 2020 Jul;69(7):1218-1228. doi: 10.1136/gutjnl-2019-319654. Epub 2020 Feb 17.

Healthy Lifestyle (Including Mediterranean Diet) Linked with Lower Risk of Alzheimer's

Eating a nutritious diet is one of the many daily lifestyle choices that can have an impact on our health, especially as we age. Researchers followed 2,765 adults in the Chicago area for over 5 years to see if their lifestyle choices were related to their risk of Alzheimer’s dementia. They specifically looked for these 5 healthy lifestyle factors: 1) not smoking, 2) at least 150 minutes per week of exercise, 3) low to moderate alcohol consumption, 4) following a Mediterranean-inspired healthy diet, and 5) participating in late-life “cognitive activities” like reading, crafting, playing games, and socializing. Compared with adults following 0 or 1 healthy lifestyle factor, the risk of Alzheimer’s dementia was 37% lower in those following 2 or 3 healthy lifestyle factors, and 60% lower in those following 4 or 5 healthy lifestyle factors.
Neurology. 2020 Jun 17;10.1212/WNL.0000000000009816. doi: 10.1212/WNL.0000000000009816. (Dhana K et al.)

Spaniards Locked Down During COVID-19 Shift Back to Traditional Mediterranean Diet

Lockdowns and restaurant closures related to the global COVID-19 pandemic have swiftly changed the way people eat, leaving many people with little choice but to eat more home-cooked meals. Researchers analyzed the diets of 7,514 Spaniards during the COVID-19 pandemic, and also asked them about their eating habits before the pandemic. During the pandemic, when people were forced to eat more home-cooked meals, researchers noted that the Mediterranean diet score of these participants (a measure of how closely people follow the Mediterranean diet) significantly increased. The people who improved their diet reported eating more olive oil, vegetables, fruits, or legumes, and less fried foods, snacks, fast foods, red meat, pastries, or sweetened drinks. The authors conclude that, “this improvement, if sustained in the long-term, could have a positive impact on the prevention of chronic diseases and COVID-19-related complications.”
Nutrients. 2020 Jun 10;12(6):E1730. doi: 10.3390/nu12061730.(Rodríguez-Pérez C et al.)

3rd Party Labeling Like the WG Stamp Helps Steer Consumers Towards Quality Carbohydrate Foods

Carbohydrates are part of a balanced diet, but not all carbohydrates are created equal. In this review, researchers analyzed different labeling strategies that help consumers identify healthy carbohydrate foods when shopping. They identified quality carbohydrates are identified as those that are high in fiber, have high levels of whole grains, or have a low glycemic index or glycemic response. The Whole Grain Stamp was one of many voluntary labeling programs highlighted by the authors as a way to help consumers find quality carbohydrate foods. The authors conclude that it is important for governments to enable these types of 3rd party labeling systems to help steer consumers towards healthier carbohydrate choices.
Nutrients. 2020 Jun 9;12(6):1725. doi:10.3390/nu12061725 (Marinangeli, CPF et al.)

Whole Grains Linked with 22% Lower Risk of Digestive Cancers

Studies have shown that whole grains provide dietary fiber and a variety of phytochemicals that contribute an important role in preventing chronic diseases such as obesity, heart disease, diabetes, and cancers. A systematic review of different studies was performed to analyze how whole grain consumption reduced different digestive cancer risks. Looking at all 35 studies, encompassing  266,378 participants, researchers found that eating more whole grains was linked with a 22% lower risk of developing various digestive tract cancers. Whole grains were also linked with an 11% lower risk of colorectal cancer, a 36% lower risk of gastric cancer, and a 46% lower risk of esophageal cancer. 
Nutrition Journal. 2020 Jun 3;19(1):52. doi: 10.1186/s12937-020-00556-6. (Zhang XF et al.)

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