Whole grains

Suggested

2 studies · 1 recommendation

Last updated: February 25, 2026

Suggested2 studies

Regular whole grain intake lowers cardiovascular disease risk by up to 22%

A meta-analysis of 10 prospective studies found a 22% reduction in cardiovascular disease risk (RR 0.78, 95% CI: 0.73-0.85) per 90g/day increase in whole grain consumption, with benefits continuing up to 210-225g/day. A large Scandinavian cohort of 120,010 adults followed for over a decade confirmed these findings: doubling whole grain intake reduced mortality risk by 11% (MRR 0.89, 95% CI: 0.86-0.91), while those in the highest intake quartile saw 25-32% lower mortality compared to the lowest quartile (P_trend < 0.0001). Whole grain bread, breakfast cereals, oats, rye, and wheat each showed independent protective associations, whereas refined grains showed no benefit. Aiming for at least 90g of whole grains daily — roughly three servings — provides meaningful cardiovascular protection.

Evidence

Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies

Authors: Aune, D, Boffetta, P, Fadnes, LT, Giovannucci, E, Greenwood, DC, Keum, N, Norat, T, Riboli, E, Tonstad, S, Vatten, LJ

Published: January 1, 2016

Meta-analysis of 10 prospective studies demonstrated a summary relative risk of 0.78 (95% CI: 0.73-0.85, I²=40%) for cardiovascular disease per 90g/day increase in whole grain consumption. The dose-response curve showed risk reductions continuing up to 210-225g/day. Results were similar for both disease incidence and mortality outcomes. Across the full 45-study review (64 publications), whole grain bread, whole grain breakfast cereals, and added bran independently showed protective associations against cardiovascular disease. Refined grains, white rice, total rice, and total grains showed little evidence of any association.

View Source →

Whole-grain products and whole grain types are associated with lower all-cause and cause-specific mortality in the Scandinavian HELGA cohort

Authors: Christensen, Jane, Frederiksen, Kirsten, Halkjær, Jytte, Johansson, Ingegerd, Johnsen, Nina Føns, Landberg, Rikard, Lund, Eiliv, Nilsson, Lena Maria, Olsen, Anja, Overvad, Kim, Skeie, Guri, Tjønneland, Anne

Published: January 1, 2015

In the HELGA cohort of 120,010 Scandinavian adults aged 30-64, followed from 1992-1998 through 2008-2009 with 7,839 deaths recorded, doubling total whole grain product intake was associated with MRR 0.89 (95% CI 0.86-0.91) for both women and men. Comparing highest to lowest quartile of total whole grain products, MRR was 0.68 (95% CI 0.62-0.75, P_trend < 0.0001) for women and 0.75 (95% CI 0.68-0.81, P_trend < 0.0001) for men. For total whole grain types, highest vs lowest quartile MRR was 0.74 (95% CI 0.67-0.81, P_trend < 0.0001) for women and 0.75 (95% CI 0.68-0.82, P_trend < 0.0001) for men. Breakfast cereals, non-white bread, and whole grain oat, rye, and wheat each showed independent protective associations. Cause-specific mortality analyses supported these results.

View Source →