每天食用一小碗粥可延年益寿

 

Although whole grains are widely believed to be beneficial for health it is the first research to look at whether they have a long-term impact on lifespan. 

 

Researchers followed more than 100,000 people for more than 14 years monitoring their diets and health outcomes. 

 

Everyone involved in the study was healthy in 1984 when they enrolled¹, but when they were followed up in 2010 more than 26,000 had died. 

 

However those who ate the most whole grains, such as porridge, brown rice, corn and quinoa seemed protected from many illnesses and particularly heart disease. 

 

Oats are already the breakfast of choice for many athletes and also for dieters, who find the high fibre levels give them energy for longer. 

 

But scientists found that for each ounce (28g) of whole grains eaten a day – the equivalent of a small bowl of porridge – the risk of all death was reduced by five per cent and heart deaths by 9 per cent. 

 

"These findings further support current dietary guidelines that recommend increasing whole-grain consumption," said lead author Dr Hongyu Wu of Harvard School of Public Health. 

 

"They also provide promising² evidence that suggests a diet enriched with whole grains may confer benefits towards extended life expectancy³." 

 

The findings remained even when allowing for different ages, smoking, body mass index and physical activity. 

 

Whole grains, where the bran and germ remain, contain 25 per cent more protein than refined grains, such as those that make white flour, pasta and white rice. 

 

Previous studies have shown that whole grains can boost bone mineral density⁴, lower blood pressure, promote healthy gut⁵ bacteria and reduce the risk of diabetes⁶. One particular fibre found only in oats - called beta-glucan - has been found to lower cholesterol⁷ which can help to protect against heart disease. A bioactive compound called avenanthramide is also thought to stop fat forming in the arteries⁸, preventing heart attacks and strokes. 

 

Whole grains are also widely recommended in many dietary guidelines because they contain high levels of nutrients⁹ like zinc¹⁰, copper¹¹, manganese, iron and thiamine. They are also believed to boost levels of antioxidants which combat free-radicals.

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