How many slices of wholemeal bread a day

Three slices of wholemeal bread a day slash risk of dying from heart disease by 25%By Sophie Borland Health Editor For The Daily Mail 21:00 13 Jun 2016, updated 11:38 14 Jun 201627

How many slices of wholemeal bread a day

Three slices of wholemeal bread a day slash risk of dying from heart disease by 25%

By Sophie Borland Health Editor For The Daily Mail 21:00 13 Jun 2016, updated 11:38 14 Jun 2016






  • Extra portions of wholegrain foods reduce risk of death by seven per cent
  • Doctors should encourage patients to eat brown rice, say researchers
  • Third of adults don't eat recommended amount of wholegrain foods a day
  • Largest study to date to assess the link of wholegrains and heart disease

Just three slices of wholemeal bread a day can slash the risk of dying from heart disease by a quarter, a major study reveals.

It also shows that even small extra helpings of wholewheat pasta or brown rice eaten each day help prevent an early death.ADVERTISEMENT

Harvard researchers say the Government should issue new public health advice urging us to eat more wholegrains as the long term benefits are so strong.

Although some wholegrain foods also contain sugar and salt which can be detrimental to our health, they contain far lower levels than white bread, rice or processed cereals.

Doctors should routinely encourage patients to eat more wholegrain foods so they can live longer

Whole grains  such as porridge oats, muesli and seeded bread  include carbohydrates which haven't been processed. Here is what three portions a day could look like

Wholegrains  such as porridge oats, muesli and seeded bread  include carbohydrates which haven't been processed.

They are rich in fibre, protein, antioxidants and certain vitamins which are thought to encourage digestion, help weight loss and prevent heart disease, cancer and other illnesses.

In the largest study of its kind so far, researchers from Harvard University's School of Public Health analysed evidence involving 800,000 adults including their dietary habits.

  • Statins 'may be a waste of time': Controversial report claims there's NO link between 'bad cholesterol' and heart disease
  • Aspirin could boost the chance of surviving bowel cancer by 25%, study claims

They found that every 16g portion of wholegrain food reduced the risk of dying from heart disease by 9 per cent.

The likelihood of dying from cancer went down by 5 per cent and from any other long term illness by 7 per cent.

One 16g portion is equivalent to a slice of bread, a small bowl of muesli, or porridge or half a cup of wholewheat pasta or rice.

But adults who ate three portions a day  48g  were 25 per cent less at risk of dying of heart disease, 14 per cent from cancer and 20 per cent from any natural cause.

There are no official guidelines on wholegrain food in the UK although experts say the public should aim for at least three portions a day.ADVERTISEMENT

But surveys show that only a third of adults manage this and 5 per cent don't have any wholegrain food at all.

Dr Qi Sun, assistant professor at the Harvard T.H. Chan School of Public Health in Boston, and his team analysed previous studies involving 786,076 men and women from the US, the UK and Scandinavia.

New research found for every 16g helping of wholegrain foods, the risk of dying from heart disease was reduced by nine per cent

These included research which had looked at their diet and whether they had died from cancer, heart disease or other natural causes.

Dr Sun, whose research is published in Circulation, the journal of the American Heart Association, said health officials including the NHS should change national guidelines to promote a wholegrain-rich diet.

He also urged against following low carb diets as these did not allow for enough wholegrain foods.

He added: 'Previous studies have suggested an association with consumption of wholegrains and reduced risk of developing a multitude of chronic diseases that are among the top causes of deaths, although data linking wholegrain intake and mortality were less consistent.'

Victoria Taylor, senior dietician at the British Heart Foundation, said: 'Eating more wholegrains is a simple change we can make to improve our diet and help lower our risk of heart and circulatory disease.

'Choosing brown rice, wholewheat pasta, wholemeal or granary bread instead of white and swapping to wholegrain breakfast cereals like porridge are all simple ways to help us up our fibre and wholegrain intake.'

Dr Shamim Quadir, of the Stroke Association, said: 'It is well known that eating a balanced diet that is high in wholegrain foods is beneficial to your health. This latest study from the US provides further evidence to support this argument.ADVERTISEMENT

'Eating a balanced diet, getting enough exercise, and getting your blood pressure checked regularly are all important steps to reduce your risk of having a stroke. If you are at all concerned about your risk of stroke, talk to your GP.'

Share or comment on this article:

Three slices of wholemeal bread a day slash risk of dying from heart disease by 25%






Don't Miss

  • The look was meant to be angelic...the vibe was pure as slush: As Rebekah Vardy insists 'justice le...
  • Selena Gomez shows off her incredible figure in a black swimsuit as she gets close with Italian film...
  • Chrissy Teigen is pregnant with her rainbow baby! The model, 36, is expecting her third child with h...
  • Zendaya teams up with Sir Lewis Hamilton as they sizzle in HOT PINK for new Valentino campaign
  • Sophie Turner shares unseen photo of her bare baby bump during her second pregnancy... a month after...
  • It's EVERYONE'S TURF! Here's why the whole family will love a day at t...Ad Feature
  • EDEN CONFIDENTIAL: Body Coach Joe Wicks' worth falls by £3million
  • Jamelia is pregnant! Singer reveals she's expecting her fourth child as she shows off her baby bump ...
  • Love Island winner Ekin-Su Culculoglu looks unrecognisable as she poses up a storm in throwback snap...
  • Are you ready for a fake tan PEN? Our writer tries out the hottest bea...Ad Feature
  • Heartbreak for the Irwin's as Bindi announces the death of a beloved family member: 'Rest in peace...
  • Jennifer Lopez, 53, showcases her toned midriff in black cut out dress as she poses up a storm on a ...
  • Love Island winners Ekin-Su and Davide make a triumphant return to the UK as Gemma reunites with her...
  • Emmerdale's Lisa Riley admits she went back to work too 'quickly' after the loss of her fiancé's mot...
  • Christina Aguilera commands attention in figure-hugging metallic leotard and thigh-high boots as she...
  • Kim Kardashian shows off her taut tummy while getting aMorpheus laser procedure to 'tighten' her st...
  • Rod Stewart, 77, looks in full holiday mode as he poses with daughters Kimberly, 42, Ruby, 35, and R...
  • Kendall Jenner puts on a leggy display in black cycling shorts while running errands in LA... after ...
  • Rebekah Vardy confesses she is 'deeply ashamed' of her Peter Andre kiss-and-tell interview which she...
  • Dancing With The Stars' upcoming 31st season will make its debut on the Disney+ streaming platform i...
  • Jane Fonda, 84, stuns in new H&M fitness campaign after speaking out about her regrets over having a...
  • Naomi Watts, 53, wears a print dress that is so sheer it shows off her orange swimsuit underneath as...
  • CHRISTOPHER STEVENS reviews last night's TV: Catherine the Great's ministry of silly outfits really ...
  • Ashley Graham shows how her hairline is growing back ... after shedding locks months after giving bi...
  • Shirtless David Beckham shows off his muscly physique and torso tattoos as he tops up his tan on his...
  • Bullet Train speeds its way towards a $60 million global box office debut with $30 million domestic...
  • Ellen Pompeo slashing Grey's Anatomy presence to just EIGHT episodes of season 19... as she nabs rol...
  • Pregnant Mandy Moore nails summer chic in a ruffled puff sleeve leopard print midi dress as she visi...
  • 'Date night!': Denise Van Outen flaunts her toned legs in navy shorts and a striped shirt as she cos...
  • Demi Lovato seemingly shades her ex Wilmer Valderrama over their 12-year age gap in new song 29


{{#mpu?}}ADVERTISEMENT{{/mpu?}} {{^mpu?}} {{#sponsored?}}

  • {{text}}{{/sponsored?}}{{^sponsored?}}
  • {{text}}{{/sponsored?}}{{/mpu?}}

Video liên quan