In the development process of many major diseases, the “inflammatory response” is an important part, involving cardiovascular and cerebrovascular diseases, cancer, etc. Chronic inflammation is related to multiple factors, among which diet is particularly closely related. A latest study shows that: without changing the overall eating habits, simply replacing the staple food with whole grains for 6 consecutive weeks can significantly reduce the systemic inflammation level. What other benefits does eating whole grains have? How should we eat them to be healthier?

01.Replacing the Staple Food with Whole Grains Can Anti-inflammation
Grains can be divided into “refined grains” and “whole grains”:
In order to pursue a delicate taste, the bran of grains will be milled off during the processing, and the germ will also peel off accordingly, leaving almost only the endosperm, which becomes “refined grains”, such as white rice and white flour. Whole grains refer to grains that have not been finely processed, or have been processed by means of milling, crushing, flaking, etc., but still retain the structures of the endosperm, germ, bran, etc. Common whole grains include whole wheat, brown rice, oatmeal, buckwheat, corn, millet, sorghum rice, etc.

In this study, the research team of Capital Medical University analyzed 120 participants in Beijing, with an average age of 64 years old. The participants were matched 1:1 according to age and gender and were randomly assigned to the refined grain group and the whole grain group. Except for changing the staple food, the other eating habits of the participants in the two groups remained unchanged. After 6 weeks, the researchers found the following phenomena:
Inflammatory Factors
Through the analysis of circulating inflammatory cytokines, it was found that the average levels of the two inflammatory factors IL-22 and IL-23 in the whole grain group were significantly lower than those in the refined grain group.
Short-chain Fatty Acids
By analyzing the short-chain fatty acids in the feces, it was found that after 6 weeks of intervention, the butyric acid level in the whole grain group was significantly higher than that in the refined grain group. Whole grains are rich in dietary fiber. After the dietary fiber is fermented by gut microbiota, short-chain fatty acids will be produced, including acetic acid, propionic acid, butyric acid, etc., which may mediate immunomodulation and anti-inflammatory effects. The researchers said that the levels of the two inflammatory factors in the whole grain group were significantly reduced, and the proportion of butyric acid was relatively high. With the superposition of multiple factors, it is helpful for anti-inflammation. This study reminds us that without changing the overall eating habits, simply replacing the staple food with whole grains can significantly reduce the systemic inflammation level in just 6 weeks.

02. The Anti-inflammatory Effect of Whole Grains Surpasses That of Fruits and Vegetables
In 2022, a study published in JAMA Network Open showed that: the anti-inflammatory effect of whole grains is even better than that of vegetables and fruits. The analysis results showed that both grains, fruits and vegetables are rich in dietary fiber, but not all dietary fibers have the same impact on the inflammation level; grain fiber is related to the reduction of the inflammation level, and the effect far exceeds that of fruits or vegetables.

03. There Are Also These 4 Benefits of Whole Grains
Shi Wenli, Deputy Chief Dietitian of Beijing Bo’ai Hospital of China Rehabilitation Research Center, said that in addition to being helpful for anti-inflammation, whole grains also have the following advantages:
Help Control Blood Sugar and Blood Lipid
Whole grains are rich in dietary fiber, which can be utilized by intestinal bacteria and finally produce short-chain fatty acids, which are beneficial to blood sugar and blood lipid. A study published in the journal Food Science and Nutrition showed that consuming 50 grams of whole grain foods every day can reduce the risk of type 2 diabetes by 23%.
Help Control Weight and Blood Sugar Response
Studies have shown that grain fiber helps increase the concentration of adiponectin in the body, helping to control weight and increase insulin sensitivity. The insoluble dietary fiber in whole grains has a rough structure, which can increase the number of chewing times and enhance the sense of fullness, which is very friendly to both weight and blood sugar.
Reduce the Risk of Gastric Cancer
A study published in International Journal of Food Science and Nutrition showed that those who usually consume a large amount of whole grains can reduce the risk of gastric cancer by 40%.
Prevent Colorectal Cancer
The Chinese Center for Disease Control and Prevention once analyzed 34 domestic and foreign studies on whole grains and found that whole grains can not only reduce the incidence risk of colorectal cancer, but also have benefits for preventing cardiovascular diseases.

04. Eating Whole Grains in This Way Can Bring Great Health Benefits
To maximize the nutritional value of whole grains, there are skills in selection, cooking, and consumption.
Selection Skills
Scientifically purchasing whole grain foods is the first step to enrich the nutrition of staple foods. Specifically, there are “three things to look at”:
First, Look at the Types of Raw Materials
The food raw materials should be whole grains such as brown rice, corn, black rice, oatmeal, etc., or mainly consist of whole grains.
Second, Look at the Content
In the ingredient list of whole grain foods, the use of whole grains and their addition ratio will be indicated. If there are both whole grains and refined grains in the raw materials, the whole grains in the raw materials must account for more than 51% to be called whole grain foods.
Third, Look at the Food Ingredients
If, in addition to whole grains, the ingredients also contain a large amount of white sugar, non-dairy creamer and other ingredients, the health effect is far less good than that of original flavor or pure whole grain foods, and it is not recommended to choose.
Cooking Skills
Before cooking whole grains, they usually need to be soaked in water. For example, brown rice and black rice should be soaked in advance for 2 to 4 hours. In addition, the cooking time should be appropriately extended. For example, when cooking porridge with whole grains, it is best to cook for half an hour longer than usual. You can also use kitchen utensils to improve the taste of whole grains. For example, use a soymilk maker to make whole grain rice paste, use a pressure cooker to cook eight-treasure porridge, and use an electric steamer to steam corn, multi-grain steamed buns, etc. However, key groups who need to monitor their blood sugar also need to pay attention to changes in blood sugar.
Consumption Amount
The Dietary Guidelines for Chinese Residents (2022) recommends that healthy adults consume 200 to 300 grams of cereal foods per day, of which 50 to 150 grams are whole grains and miscellaneous beans. Elderly people with weak gastrointestinal tracts, children, and some patients with digestive system diseases may experience gastrointestinal discomfort such as abdominal distension if they consume too many whole grains and other coarse grains, and they can appropriately reduce the intake of coarse grains.

Pay Attention to the Proportion and Frequency
Whole grains have a rough taste. When making staple foods, it is advisable to combine coarse and fine grains. The daily consumption of whole grains should account for more than one-third of the total amount of grains, and it can be gradually increased from less to more according to personal reactions. It is recommended that at least one meal of the three meals a day should contain whole grains and miscellaneous beans. If the whole grains can be evenly matched in the three meals, the effect will be better.

Original source: CCTV News