File this news under “the best thing since sliced bread”: Yes, you caneat carbsand be healthy. In fact, a specific kind might just be the best ingredient in the overall recipe for a heart-healthy diet.

This is no small slice of news, consideringheart diseaseis both the leading cause of death worldwide, per theWorld Health Organization (WHO), and the cause of one in every four deaths in the U.S. according to the Centers for Disease Control and Prevention (CDC).

But which of these foods are the best of the best for lowering the chances of developing heart disease in the first place?

Those who ate the least whole grains reported, on average, a 1-inch waist larger circumference every four years. Those who ate the most whole grains averaged about ½-inch increase, plus smaller increases in blood pressure and blood sugar.

Our Top 15 Heart-Healthy Foods

“Our findings suggest that eating whole grain foods as part of a healthy diet delivers health benefits beyond just helping us lose or maintain weight as we age. In fact, these data suggest that people who eat more whole grains are better able to maintain their blood sugar and blood pressure over time. Managing these risk factors as we age may help to protect against heart disease,“Nicola McKeown, Ph.D., senior and corresponding author of the study, and a scientist on the Nutritional Epidemiology Team at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University tellsMedical News Today.

So what makes whole grains so stellar—and what makes them different from any ol' grain?

“The presence ofdietary fiberin whole grains can have a satiating effect, and the magnesium, potassium and antioxidants may contribute to lowering blood pressure. Soluble fiber, in particular, may have a beneficial effect on post-meal blood sugar spikes,” Caleigh Sawicki, Ph.D., M.P.H., who contributed to the study as part of her doctoral dissertation at Tufts adds in theMedical News Todayrecap. “Our research is contributing to the vast amount of observational data to show that higher intake of whole grains is linked to improved health. But there is still a lot we don’t know about the mechanisms behind how whole grains may influence health…It might be the fiber in whole grain, or it might be one of many other nutrients or polyphenols—or all of them working together!”

The difference between whole grains and refined grains is that whole grains contain all three parts of the grain: the bran, the germ and the endosperm, explainsJessica Ball, M.S., RD, assistant nutrition editor forEatingWell.

“The bran is where most of the fiber comes from, the germ holds the majority of the nutrients and endosperm holds the simple carbs that help the plant have energy to grow. To make refined or ‘white’ grains, the bran and germ are removed, which leaves you with all of the simple, quick-burning carbs and not much of the nutrients or fiber. Fiber is crucial for everything from gut health to blood sugar control, heart health and more,” Ball says. (ICYMI, here’s a deeper dive intowhole grains and why they’re so important.)

Whole grains are also great sources of B vitamins, which help our cells metabolize energy and function at their best. The fiber and nutrients in whole grains team up to slow down their digestion so we can utilize as much energy as possible, unlike refined grains, which are quickly digested. This can lead to an energy spike and crash instead of sustained energy.

Is There Such a Thing as Good Carbs and Bad Carbs?

TheMyPlate guidelinesrecommend making at least half of your grain intake from whole grains. This means that if you eat six servings of grains per day, at least three should be from whole grains. One serving of grain equates to:

A ½ cup of oatmeal in the morning, a mid-afternoon snack on 3 cups of popcorn and ½ cup of brown rice or whole grain pasta with dinner will get you to your goal, Ball says.

“The average American consumes about five servings of refined grains daily, much more than is recommended, so it is important to think about ways to replace refined grains with whole grains throughout your day. For example, you might consider a bowl of whole-grain cereal instead of a white flour bagel for breakfast and replacing refined grain snacks, entrées and side dishes with whole-grain options. Small incremental changes in your diet to increase whole grain intake will make a difference over time,” Dr. McKeown adds.

To make those changes a reality, Ball suggests thinking about how these shifts can fit within your current meal plan.

“Try swapping whole grains into meals you already enjoy to help boost your intake. For example, serve brown rice on the side of a stir-fry or curry. Buy whole-grain pastas and breads instead of white bread or refined grain pasta when you are at the store,” she says.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!