A broad, deep and sustained consensus in the field of evidence-based nutrition recommends the inclusion of whole grains and beans as integral parts of a healthy diet. Nutritional recommendations and guidelines from the Surgeon General,1 American Dietetic Association,2 Harvard School of Public Health,3 American Heart Association (AHA),4 American Diabetes Association (ADA),5 American Cancer Society,6, 7 and a wide range of other conventional and alternative sources place strong emphasis on the health-enhancing qualities of whole grains and beans. In challenging economic times, these whole foods are cost-effective staples which, in combination with as many vegetables and fruits as a household can afford, can help anchor the nutritional component of a healthy lifestyle.
Diets that include whole grains and beans have repeatedly been shown to have protective effects against the chronic degenerative diseases that plague industrialized nations—heart disease, cancer, and diabetes foremost among these. The scientific literature supporting this is quite robust and forms the basis for the current broad consensus.
Moreover, the two great evidence-based nutrition breakthroughs of our time— Dean Ornish’s pioneering research on reversing heart disease8-33 and Neal Barnard’s landmark work on reversing diabetes,34-43 employed dietary interventions that included whole grains and beans (including soy), along with fruits and vegetables, as primary components. In both Ornish’s and Barnard’s research studies, whole foods dietary approaches demonstrated through randomized controlled trials a statistically significant superiority to standard medical approaches.
Ornish was the first to demonstrate shrinkage of atherosclerotic plaque (along with decreases in all other symptoms of heart disease), while a comparison group following American Heart Association dietary guidelines worsened in all major parameters.8 Those following Barnard’s diabetes protocol fared substantially better than a comparison group following American Diabetes Association guidelines. While the ADA group also achieved improvement in blood sugar control and other outcome measures, those following the Barnard approach improved far more.34
Are Whole Grains Inflammatory?
Despite this overwhelming body of evidence, persistent attacks on whole grains and beans (especially soy) continue to circulate on popular websites serving the alternative health44 and chiropractic45 communities. A key claim asserted in opposition to eating whole grains is that grains are inflammatory. In some cases, this assertion is presented as established fact,45 with no indication to readers of its highly controversial nature.
For anyone wishing to know whether whole grains are inflammatory, a search of PubMed (a National Library of Medicine database) is highly recommended. Using the search terms “inflammation” and “whole grains,” a PubMed search (March 17, 2010) yielded 22 references.46-67 None of these studies indicated that whole grains are inflammatory; nearly all reported a negative association between whole grain intake and markers of inflammation. That is, the evidence strongly suggests that whole grains have an anti-inflammatory effect.
Of the 22 studies, one found neither inflammatory nor anti-inflammatory effects from whole grains.47 One involved a diet with large quantities of refined grains and therefore did not sufficiently address the question under consideration.49 One dealt with the effects of whole pollen grains on respiratory passages, not dietary whole grains.54 One evaluated telomere length (considered a key indicator of biological aging) and found neither positive nor negative associations between telomere length and any food or food group, with the exception of an adverse effect from processed meats.62 Every other study brought up by the PubMed search engine had a clear, unambiguous message—whole grains are associated with decreased inflammation. |
