What Will Happen If You Start Eating Oats Every Day




Bring On The Oatmeal: Every Serving Of Whole Grains Helps Lower Your Risk Of Death 5%

Oatmeal's got your back: Eating lots of whole grains may help you live longer, finds new research published in theJournal of the American Medical Association(JAMA).

The research team looked at the health data of more than 2.7 million people. For every daily serving of whole grains you take in, your risk of death drops 5%, the research data suggest. That same daily serving lowers your risk for cardiovascular disease by 9%.

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Unlike refined grains—the ultra-processed ones you'd find in crackers, white bread, and most snack foods—whole grains fill you up without sending your blood sugar and insulin levels through the roof, says study coauthor Qi Sun, MD, of the Harvard School of Public Health. Sun also says whole grains contain fiber, magnesium, phenolic acids, and other beneficial nutrients and phytochemicals that may help explain why people who eat lots of whole grains tend to live longer and have healthier hearts.

But other than oatmeal, what are your best whole grain options? We've got you covered. 

MORE: 6 Genius Soup And Bread Pairings

What Is A Whole Grain?
Healthy whole-grain nutrients tend to hang out in a grain's outer layers—the parts food manufacturers strip away during the "refining" process, Sun and his coauthors say. That means the oats or wheat that end up in your white bread and breakfast cereals are nutrient-sapped, nutritionless shadows of their former selves.

Brown rice
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"You want to get the least-processed versions of these grains into your diet," says Manuel Villacorta, MS, RD, author ofWhole Body Reboot. That includes whole wheat, whole rolled oats, barley, quinoa, brown rice, corn (or popcorn!), amaranth, buckwheat, millet, rye, sorghum, teff, and triticale

Unfortunately, there are plenty of whole-grain imposters at your supermarket. Watch out for anything labeled "multi-grain," "stone-ground," "100% wheat," or "cracked wheat." None of these marketing terms mean the food is made from whole grain, accordingto resourcesfrom the US Department of Agriculture (USDA).

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In terms of organic versus conventionally grown,it's not yet clearwhether organic is any healthier for you, says Joy Dubost, RD, a spokesperson for the Academy of Nutrition and Dietetics. "You'll avoid some pesticides with organic whole grains, and it's possible there may be health benefits," Villacorta adds. "But I haven’t seen any definitive research on that yet."

MORE:Why Whole Grains Matter

Are Some Whole Grains Better Than Others?
You've probably read a ton about "superfood" whole grains likequinoa. And while quinoa may have more protein and vitamins than other whole grains, all seem to be comparable when it comes to safeguarding your heart and extending your life, Sun says. "We have no reason to believe that different whole grain foods should have different effects," he adds.

So if you just don't like quinoa, or you're a brown rice fanatic, feel free to indulge your particular whole grain preferences, says Nyree Dardarian, MS, RD, director of the Center for Integrated Nutrition and Performance at Drexel University.

What About Bread and Pasta?
Lots of foods contain whole grains. Bread and pasta are two staples that you’ll often see advertising their whole grain ingredients. But those good grains typicallycome packaged with loads of sugar, salt, or other unhealthy additives, Villacorta says.

Pasta
Brian Yarvin/Getty Images

While they may be a bit healthier for you than white bread or semolina pasta, Villacorta says the difference between most whole grain pasta or bread and their processed grain counterparts isn't a big one.

If you really want the healthiest whole grains, he advises buying unprocessed grains on their own—not baked or mixed into other foods. Think whole rolled oats (not sugary quick-cooking oatmeal packets), unprocessed brown rice, quinoa, and other things you'd find in your supermarket's bulk foods section, Villacorta says. "The less processing or preparation your whole grains have undergone, the better," he adds.

How Much Do You Need?
Based on existing health research, your goal should be three or more servings every day, says Sun, theJAMAstudy author. His paper defined a serving as 28 grams—or about one ounce of whole grains. That's about ⅛ of a cup. Just remember: If you're eating something like bread or pasta, you'll need a lot more than ⅛ cup to get a full serving of whole grains.

Most Americans aren't meeting that daily goal, Sun add. If you can add a big bowl of oatmeal, quinoa, or bulgur to your daily diet, you're ahead of the game.

Markham Heid Markham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C.




Video: What Happens To Body When You Eat Oatmeal Every Day!

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Date: 09.12.2018, 21:33 / Views: 52373