白米攝入過量增加心血管風險

Dietary habits are closely related to the development of chronic diseases. Over the past few decades, global consumption of refined grains and sugars has continued to rise, and excessive intake of these highly refined carbohydrates has been proven to exacerbate chronic diseases.High blood sugar burdenThis study, published in the British Medical Journal, recently explored the relationship between refined grains, whole grains, and white rice intake and the risk of cardiovascular disease.Cardiovascular healthThe study investigated the correlation between overall mortality, blood lipids, and blood pressure, revealing the potential health effects of different grain types.

This 16-year study, spanning five continents and 21 countries, and tracking nearly 140,000 participants, showed that those who consumed more refined grains had a significantly increased risk of cardiovascular disease and death compared to those who consumed whole grains. The study began in January 2003, with follow-up visits conducted every three years until July 2019. In the initial phase of the study, researchers collected detailed information on each participant's education level, economic status, and health background, and assessed their daily intake of refined grains, whole grains, and white rice using a specially designed food questionnaire.

Refined grains refer to wheat products or flour that have undergone processing to remove the bran and germ. These grains are generally low in fiber. Common refined grain foods include white bread, pasta, various breakfast cereals, corn chips, biscuits, and various baked desserts. In contrast, whole grains refer to unrefined grains that retain their original components, including wheat, rye, oats, barley, corn, millet, sorghum, and buckwheat. Whole grains can be divided into two main types: those that retain all the original components of the grain, and those that have been milled but still retain their complete nutritional value.

Research has found that people who consume large amounts of refined grains face a higher risk of cardiovascular disease. Data from 11,000 participants, excluding those with a pre-existing cardiovascular disease history and after adjusting for other potential confounding factors, showed that compared to those consuming less than 50 grams of refined grains daily, those consuming more than 350 grams daily had a 271 TP4T increased risk of all-cause mortality, a 331 TP4T increased incidence of serious cardiovascular disease, and a significantly higher risk of stroke (471 TP4T). This trend is particularly pronounced in regions with high refined grain consumption, such as China. Over the past 20 years, wheat product consumption in China has steadily increased, and research shows a positive correlation between this trend and cardiovascular disease risk. Furthermore, data also indicates that excessive refined grain consumption is associated with…High blood pressureThere is a certain connection.

So, is consuming whole grains always healthier? Many past studies have indicated that whole grains help improve health, but the results of this study do not clearly support this view. The research team speculates that this may be due to several factors, including the significant differences in the definition of whole grains between countries, and the fact that many commercially available foods labeled "whole grains" are actually highly processed, resulting in a substantial loss of key nutrients such as dietary fiber, vitamins, and minerals. Furthermore, whole grain foods are often consumed with sugary foods, which may also diminish their original health benefits.

Based on these findings, the research team strongly recommends reducing the intake of refined grains and increasing the proportion of whole grains consumed. Dr. Mahshid Dehghan, the study's corresponding author and a researcher at McMaster University's Population Health Institute, pointed out that while it's not necessary to completely avoid refined grains, reducing their intake and sugar consumption, while improving the overall quality of carbohydrates, is crucial for maintaining health. Dr. Dariush Mozaffarian, Director of the School of Nutritional Sciences and Policy at Tufts University, further stated that while public health generally considers added sugars harmful to health, the potential risks of refined starches are often overlooked. He pointed out that refined grains are almost equivalent to 1001 TP4T of glucose, and their effects on the body are similar to those of sugar intake. Therefore, he recommends that the daily intake of refined grains should not exceed one serving, approximately 50 grams.

In summary, this large-scale international study provides strong evidence that the choice of grains in our daily diet has a profound impact on health. Reducing the intake of refined grains and choosing more nutritionally complete grain types will help reduce the risk of cardiovascular disease and death, and promote overall health.