Researchers examining the value of eating whole grains instead of consuming refined carbohydrates like white bread or white rice, discovered that diets using whole grains promoted weight loss and protected against the development of diabetes and heart disease.

Penny Kris-Etherton, distinguished professor of nutritional sciences, Penn State, stated, “Consumption of whole grains has been associated with a lower body weight and lower blood pressure. We thought that incorporating whole grains in a heart-healthy weight loss diet may provide the same benefits to people at risk from chronic diseases.”

The research team instructed 50 obese volunteers aged 20-65 how to determine the whole grain content in foods by only eating foods with a whole grain listed as the first ingredient. They were placed on two different diets for 12 weeks. Both groups exercised moderately, received dietary counseling and encouragement, ate five servings of fruits and vegetables daily, 3 servings of low-fat dairy and two servings of low fat meat daily. The groups differed only by their grain intake. One group ate refined grains and the other ate whole grain foods.

The researchers were excited with their results. Kris-Etherton said, “This is the first clinical study to prove that a diet rich in whole grains can lead to weight loss and reduce the risk of several chronic diseases.” Both groups lost significant weight (8-11 lbs) and waist size but the whole grain group lost more abdominal fat. Other research has shown this belly fat to be the most deadly stimulus relative to causing chronic diseases.

Additionally, the whole grain group showed a 38% decrease in blood levels of C-reactive protein, an indicator of inflammation. This is significant since high levels of C-reactive protein are associated with diabetes, hypertension and heart disease.

Kris-Etherton said, “Typically you would expect weight loss to be associated with a decrease in C-reactive protein, but the refined grain group showed no decrease in this marker of inflammation even though they lost weight.” Other researchers have demonstrated that refined or processed grains can raise levels of this protein. The diet high in refined grains may have negated the benefits of the weight loss by raising levels of C-reactive protein.

What was remarkable, according to co-investigator Dr. Richard Legro, was that the reduction of C-reactive protein in whole grain group was similar to the reduction seen with the use of statin drugs. In this case, food had the same beneficial effect as medication, without the side effects. This strengthens the tenet that foods are active chemically and can be used to affect chronic illness.

The whole grain group also increased their fiber and magnesium, which are both known to delay or even prevent diabetes.

A food is considered whole grain if 51% of the grain comes from the whole grain. Kris-Etherton stated, “There are a lot of foods around that claim they contain whole grain but they are not really major sources of whole grain.” She recommends eating non-instant oatmeal, whole grain cereal, brown rice, whole-wheat pasta and crackers, popcorn and granola bars.

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