Research Focus, The Health Benefits of Whole Grains
- Alastair Hunt
- 23 hours ago
- 4 min read
Updated: 4 hours ago
For optimal health, we advocate a plant based / plant forward diet. And yes, we also eat meat, fish and enjoy a decent cocktail. It is the overall balance of foods that matter, to support a healthy body and mind. Beans, legumes and lentil provide health benefits and should be part of every diet, notwithstanding any sensitivities.
As we often get asked 'Why?' and sometimes even called out on our position, here is a collection of studies (meta analyses - studies of multiple studies) that inform our thinking. Importantly, what does the totality of the evidence say?
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
Aune D, Metoudi M, Sadler I, Kassam S. Whole grain and refined grain consumption and the risk of hypertension: a systematic review and meta-analysis of prospective studies. Sci Rep. 2025 Jul 1;15(1):21447. doi: 10.1038/s41598-025-05197-5. PMID: 40592949; PMCID: PMC12214891.
Mathews R, Chu Y. An encompassing review of meta-analyses and systematic reviews of the effect of oats on all-cause mortality, cardiovascular risk, diabetes risk, body weight/adiposity and gut health. Crit Rev Food Sci Nutr. 2025;65(13):2587-2608. doi: 10.1080/10408398.2024.2382352. Epub 2024 Aug 13. PMID: 39137936.
Li A, Gao J, Li Y, Qi S, Meng T, Yu S, Zhang Y, He Q. Efficacy of oats in dyslipidemia: a systematic review and meta-analysis. Food Funct. 2024 Apr 2;15(7):3232-3245. doi: 10.1039/d3fo04394k. PMID: 38441173.
Ying T, Zheng J, Kan J, Li W, Xue K, Du J, Liu Y, He G. Effects of whole grains on glycemic control: a systematic review and dose-response meta-analysis of prospective cohort studies and randomized controlled trials. Nutr J. 2024 Apr 25;23(1):47. doi: 10.1186/s12937-024-00952-2. PMID: 38664726; PMCID: PMC11044462.
Cortijo-Alfonso ME, Romero MP, Macià A, Yuste S, Moralejo M, Rubió-Piqué L, Piñol-Felis C. Effect of Barley and Oat Consumption on Immune System, Inflammation and Gut Microbiota: A Systematic Review of Randomized Controlled Trials. Curr Nutr Rep. 2024 Sep;13(3):582-597. doi: 10.1007/s13668-024-00543-x. Epub 2024 May 24. PMID: 38789888; PMCID: PMC11327181.
Hu H, Zhao Y, Feng Y, Yang X, Li Y, Wu Y, Yuan L, Zhang J, Li T, Huang H, Li X, Zhang M, Sun L, Hu D. Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Am J Clin Nutr. 2023 Jan;117(1):149-159. doi: 10.1016/j.ajcnut.2022.10.010. Epub 2022 Dec 15. PMID: 36789934.
Shu X, Jiang H, Li B, Hu A. [Effects of whole grains on insulin resistance in overweight and obese adults: a Meta-analysis]. Wei Sheng Yan Jiu. 2023 Mar;52(2):292-299. Chinese. doi: 10.19813/j.cnki.weishengyanjiu.2023.02.019. PMID: 37062696.
Ghanbari-Gohari F, Mousavi SM, Esmaillzadeh A. Consumption of whole grains and risk of type 2 diabetes: A comprehensive systematic review and dose-response meta-analysis of prospective cohort studies. Food Sci Nutr. 2022 Mar 10;10(6):1950-1960. doi: 10.1002/fsn3.2811. PMID: 35702290; PMCID: PMC9179146.
Other
Bhandari B, Liu Z, Lin S, Macniven R, Akombi-Inyang B, Hall J, Feng X, Schutte AE, Xu X. Long-Term Consumption of 10 Food Groups and Cardiovascular Mortality: A Systematic Review and Dose Response Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2023 Jan;14(1):55-63. doi: 10.1016/j.advnut.2022.10.010. Epub 2022 Dec 22. PMID: 36811594; PMCID: PMC10102997.
Wang Y, Liu B, Han H, Hu Y, Zhu L, Rimm EB, Hu FB, Sun Q. Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality - a systematic review and meta-analysis. Nutr J. 2023 Oct 4;22(1):46. doi: 10.1186/s12937-023-00877-2. Erratum in: Nutr J. 2024 Jan 4;23(1):6. doi: 10.1186/s12937-023-00891-4. PMID: 37789346; PMCID: PMC10548756.
Neuenschwander M, Stadelmaier J, Eble J, Grummich K, Szczerba E, Kiesswetter E, Schlesinger S, Schwingshackl L. Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies. BMC Med. 2023 Nov 16;21(1):404. doi: 10.1186/s12916-023-03093-1. PMID: 37968628; PMCID: PMC10652524.
Learn More about Whole Food Groups
Research Focus, The Health Benefits of Beans, Legumes and Lentils
Research Focus, The Health Benefits of Nuts and Seeds
Research Focus, The Health Benefits of Fiber
From Brain to Body, The Health Benefits of Fruit to Support Vitality and Healthy Ageing
Longevity Food Hacks. Enjoying the Health Benefits of Dietary Polyphenols.
Final Thoughts
A whole food focused diet matters. And this does not mean having to give up meat, fish, dairy or your favourite desert. Just add a little more of what really counts, a few times per week.
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Stay Healthy,
Alastair
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