http://www.smh.com.au/lifestyle/die...-secret-to-a-longer-life-20160613-gpic00.html
Oats have long been considered a superfood, staving off illnesses such as diabetes and heart disease.
But now a review by Harvard University has found that whole grains also appear to prevent early death and lower the chance of dying from cancer.
A meta-analysis of 12 studies involving nearly 800,000 people found that eating 70 grams of whole grains a day - the equivalent of a large bowl of porridge - lowers the risk of all-cause death by 22 per cent and death from cancer by 20 per cent. It also reduces the risk of dying from cardiovascular disease by 20 per cent.
Scientists believe that whole grains help lower cholesterol and help regulate blood sugar, as well as making people feel full for longer, meaning they do not snack on unhealthy foods. The same effect could be gained from eating bran, quinoa or a mix of grains.
Whole grains, where the bran and germ remain, contain 25 per cent more protein than refined grains, such as those used to make white flour, pasta and white rice.
Previous studies have shown that whole grains can boost bone mineral density, lower blood pressure, promote healthy gut bacteria and reduce the risk of diabetes.
One particular fibre found only in oats - called beta-glucan - has been found to lower cholesterol which can help to protect against heart disease.
A bioactive compound called avenanthramide is also thought to stop fat forming in the arteries, preventing heart attacks and strokes.
Whole grains are recommended in many dietary guidelines because they contain high levels of nutrients such as zinc, copper, manganese, iron and thiamine. They are also believed to boost levels of antioxidants, which combat free-radicals linked to cancer.
Oats have long been considered a superfood, staving off illnesses such as diabetes and heart disease.
But now a review by Harvard University has found that whole grains also appear to prevent early death and lower the chance of dying from cancer.
A meta-analysis of 12 studies involving nearly 800,000 people found that eating 70 grams of whole grains a day - the equivalent of a large bowl of porridge - lowers the risk of all-cause death by 22 per cent and death from cancer by 20 per cent. It also reduces the risk of dying from cardiovascular disease by 20 per cent.
Scientists believe that whole grains help lower cholesterol and help regulate blood sugar, as well as making people feel full for longer, meaning they do not snack on unhealthy foods. The same effect could be gained from eating bran, quinoa or a mix of grains.
Whole grains, where the bran and germ remain, contain 25 per cent more protein than refined grains, such as those used to make white flour, pasta and white rice.
Previous studies have shown that whole grains can boost bone mineral density, lower blood pressure, promote healthy gut bacteria and reduce the risk of diabetes.
One particular fibre found only in oats - called beta-glucan - has been found to lower cholesterol which can help to protect against heart disease.
A bioactive compound called avenanthramide is also thought to stop fat forming in the arteries, preventing heart attacks and strokes.
Whole grains are recommended in many dietary guidelines because they contain high levels of nutrients such as zinc, copper, manganese, iron and thiamine. They are also believed to boost levels of antioxidants, which combat free-radicals linked to cancer.
