Nutrition cause

Whole grains

A whole grain is a cereal grain that contains the germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm

Includes whole grain bread, whole grain breakfast cereals, rye products, oatmeal.

Excludes white bread, white rice, refined grain breakfast cereals, refined grains, pasta

Protective Factor
5 effects
Measured in g

Caution

Whole bread is not a whole grain product. Ask about the origin of the flour. It must be stone milled grains to be a whole grain product

Recommended Dosage

Recommended Daily intake is between 90g, up to 220g.

Related to Whole grains

Whole grains Health Benefits

OutcomesEffectEvidenceReferences

LDL Lymphatic outcome
LDL
Lymphatic

Notable Decrease

Evidence: Low

1 study

Colorectal Cancer Digestive outcome

Strong Decrease

Evidence: High

2 studies

Breast Cancer Reproductive outcome
Breast Cancer
Reproductive

Strong Decrease

Evidence: High

1 study

Blood Sugar - Hyperglycemia Lymphatic outcome

Minor Decrease

Needs research

1 study

Type 2 Diabetes Lymphatic outcome

Strong Decrease

Evidence: High

1 study

Thyroid cancer Endocrine outcome

Strong Decrease

Evidence: High

1 study

Irritable Bowel Syndrome (IBS) Digestive outcome

Strong Decrease

Evidence: High

1 study

Pancreatic cancer Digestive outcome

Strong Decrease

Evidence: High

1 study

Prostate Cancer Reproductive outcome
Prostate Cancer
Reproductive

Strong Decrease

Evidence: High

1 study

Cardiovascular Disease Cardiovascular outcome
Cardiovascular ...
Cardiovascular

Strong Decrease

Evidence: High

1 study

Stroke Brain outcome
Stroke
Brain

Strong Decrease

Evidence: High

1 study

Oral cavity and pharynx cancer Digestive outcome

Strong Decrease

Evidence: Low

1 study

Oesophagus cancer Digestive outcome

Strong Decrease

Evidence: Low

1 study

Coronary Heart Disease (Ischaemic Heart Disease) Cardiovascular outcome
Coronary Heart ...
Cardiovascular

Strong Decrease

Evidence: High

2 studies

Obesity Musculoskeletal outcome
Obesity
Musculoskeletal

Notable Decrease

Evidence: Low

1 study

Larynx cancer Respiratory outcome
Larynx cancer
Respiratory

Strong Decrease

Evidence: Low

1 study

Heart Attack (Myocardial infarction - ACS) Cardiovascular outcome
Heart Attack (M...
Cardiovascular

Strong Decrease

Evidence: Low

1 study

Mortality Musculoskeletal outcome
Mortality
Musculoskeletal

Strong Decrease

Evidence: High

3 studies

Amyotrophic lateral sclerosis (ALS) Nervous outcome

Strong Decrease

Needs research

1 study

Blood Pressure - Hypertension Cardiovascular outcome
Blood Pressure ...
Cardiovascular

Notable Decrease

Evidence: Low

1 study

Gout Urinary outcome
Gout
Urinary

Notable Decrease

Evidence: Low

1 study

Depression Brain outcome

Strong Decrease

Needs research

1 study

Fibromyalgia Nervous outcome

Strong Decrease

Needs research

2 studies

Users

Heri Rakotomalala
Heri Rakotomalala

Oatmeal breakfast, same as everyday

Add Whole grains