Study highlights benefits of whole grains

A new meta-analysis published in September 2026 in the European Heart Journal found that eating unrefined grains daily can reduce several cardiovascular risk markers. The research, led by scientists from Tabriz University in Iran, suggests that not all carbohydrates are equal and challenges diets that eliminate them entirely.

Research spans multiple regions

The analysis included data from over 6,500 volunteers across Brazil to Asia. It found that consuming 30 to 40 grams of dry whole grains daily begins to show benefits, with the most significant improvements observed when people eat between 60 and 100 grams, equivalent to four to six portions per day.

Practical examples of daily intake

To meet this target, a person could have a bowl of oatmeal in the morning, a whole-grain sandwich at lunch, and a serving of brown rice in the evening. Each of these choices contributes to the recommended intake and helps reduce cardiovascular risk factors.

Health benefits of whole grains

Each additional portion of whole grains was linked to lower levels of total cholesterol, triglycerides, blood pressure, waist circumference, and weight. The most noticeable effects were seen in weight loss, waist size, and total cholesterol, with smaller but still positive changes in blood pressure and blood sugar levels.

Fiber is key to these benefits

The positive effects of whole grains are largely due to their high concentration of dietary fiber, found mainly in the bran and germ of the grain. This fiber helps improve heart health by reducing risk factors associated with cardiovascular disease.