According to a new study, two slices of whole-grain bread a day can help reduce your waistline, lower cholesterol levels and reduce the risk of complications that can lead to a heart attack.
According to scientists, eating about two large slices of whole-grain (whole grain) bread per day has been linked to several heart-healthy benefits, including weight loss.
Scientists came to these findings when they analyzed all available research on the link between whole-grain foods and cardiovascular health, including 87 clinical trials.
Fixed grains refer to foods that contain all parts of the grain, while parts of the grain are usually removed during processing. In addition to whole-grain bread, oatmeal, whole-wheat pasta and brown rice are also included, which are considered healthier alternatives to regular pasta and white rice.
According to scientists, just 48 grams of whole grains per day, which is about the equivalent of two large slices (brown bread) or a bowl of oatmeal, can help improve heart health. However, the most significant improvement was seen when daily intake was increased from 60 to 100 grams, the equivalent of four large slices.
According to a study published in the European Heart Journal, consumption of this amount showed the greatest reduction in high blood pressure, bad cholesterol (LDL) and harmful fats in the blood.
Whole grain-based diets have long been associated with protection against diseases such as type 2 diabetes. One reason is that whole grains are less processed than foods like white bread.
As a result, they retain fiber, B vitamins, iron, zinc, magnesium, healthy unsaturated fats and beneficial compounds found in plants (phytonutrients).
Dr. Hilda Totunchi, the head of this study and an associate professor of nutrition at Tabriz University of Medical Sciences in Iran, said, “How much whole-grain foods should people consume daily to significantly improve the health of the heart and blood vessels?”
To find the answer to this question, the research team analyzed data from more than 6,500 people from Asia, Europe, the US, Canada and Brazil, and found that consuming just 48 grams of whole grains per day was associated with an average weight loss of about 0.2 kg, or about half a pound.