Eating more than seven servings of refined grains a day can increase the risk of dying early by 27%

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Run away from the white bread! Eating more than seven servings of refined grains a day can increase the risk of dying early by 27%

  • Refined carbohydrates, including white bread and pasta, have been removed from fiber parts
  • Scientists examined the diets of 137,130 people worldwide
  • It was found that those who consumed seven servings a day had a 33% higher risk of heart disease and a 47% stroke.

Per Shivali Best for Mailonline

Posted: | Updated:

From a delicious piece of white toast to a bowl of pasta, many of us like to consume refined grains.

But a new study has warned that eating too much of it can have serious consequences, such as an increased risk of heart disease, stroke and even premature death.

Refined carbohydrates, including croissants, white bread, and pasta, have their high-fiber parts removed, which means they break down more quickly and cause blood sugar levels to rise rapidly when consumed.

According to the results, researchers urge people to consider replacing their favorite refined grains with whole grain options, such as brown rice and barley.

Refined carbohydrates, including croissants, white bread, and pasta, have eliminated high-fiber parts, meaning they break down more quickly and cause blood sugar levels to rise rapidly.

Refined carbohydrates, including croissants, white bread, and pasta, have eliminated high-fiber parts, meaning they break down more quickly and cause blood sugar levels to rise rapidly.

WHAT IS PROCESSED FOOD?

Processed foods have been modified in some way during their preparation.

This can be done by freezing, canning, cooking or drying.

Examples include breakfast cereals, pastas, fries, microwave meals, cakes, bread, and canned vegetables.

Processed foods are not necessarily unhealthy unless sugar, salt, or fat is added to make them more palatable or extend their shelf life.

This can cause people to eat more than recommended in sugar, salt and fat a day as they are unaware of the levels of processed foods.

Grains are considered “whole” if they contain the three original parts: bran, germ, and endosperm.

However, if one or more of these three key parts have been removed, the grains will be termed “refined”.

The Wholegrains Council explained: “White and white rice are refined grains, for example, because both bran and germ have been removed, leaving only the endosperm.

“If you refine a grain, it removes about a quarter of the grain’s protein and half to two-thirds or more of a dozen nutrients, leaving the grain a mere shadow of its original self.”

In the study, researchers at Simon Fraser University examined the effects of following a diet rich in refined grains.

Its analysis included 137,130 participants from 21 countries, including those from low-, middle-, and high-income areas.

The grains in the participants ’diets were classified into three groups: refined grains, whole grains, and white rice.

Refined grains include products made with white flour, including white bread, pasta, noodles, breakfast cereals, cookies, and baked goods.

Meanwhile, whole grains include foods made from whole or intact or cracked whole grains or whole grains.

According to the results, the researchers suggest that people should limit their intake of refined grains and consider switching them to whole grains.

According to the results, the researchers suggest that people should limit their intake of refined grains and consider switching them to whole grains.

The analysis revealed that participants who consumed more than seven servings of refined grains a day had a 27% higher risk of premature death.

It was also found that this group had a 33% higher risk of heart disease and a 47% higher risk of stroke.

Professor Scott Lear, who led the study, said: “This study reaffirms previous work indicating that a healthy diet includes limiting excessively processed and refined foods.”

Based on the findings, the researchers suggest that people should limit their intake of refined grains and consider switching them to whole grains.

The researchers added: “The intake of a combination of cereals should be encouraged with a lower intake of refined wheat products, while promoting a higher intake of whole grains.

“Reducing the amount and improving the quality of carbohydrates are essential for better health outcomes.”

HOW SHOULD A BALANCED DIET BE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

• Eat at least 5 servings of a variety of fruits and vegetables each day. It counts all fresh, frozen, dried and canned fruit and vegetables

• Make basic meals with potatoes, bread, rice, pasta or other carbohydrates with starch, ideally whole grains

• 30 grams of fiber a day: it’s the same as eating all of the following: 5 servings of fruits and vegetables, 2 whole grain cookies, 2 thick slices of wholemeal bread and big baked potato with the skin on

• Have some dairy or dairy alternatives (such as soy drinks) by choosing low-fat, low-sugar options

• Eat beans, legumes, fish, eggs, meat and other protein (including two servings of fish each week, one of which should be oily)

• Choose unsaturated oils and greases and consume in small amounts

• Drink 6-8 cups / glasses of water a day

• Adults should have less than 6 g of salt and 20 g of saturated fat for women or 30 g for men a day

Source: NHS Eatwell Guide

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