Mallika Dureja
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Refined grains are bad for your heart—clinically proven. In fact, a 2,099-person Iranian study found that refined grains—milled or ground flour for shelf life—increase the risk of premature coronary artery disease. Cholesterol builds up on artery walls, narrowing them before 55 for men and 65 for women. Whole grains, however, reduced heart disease risk.
Refined grains are like sugars and oils. Because bran and fibre removal raises grain glycemic index. Dr. Rakesh Yadav, professor of cardiology at the All India Institute of Medical Sciences, New Delhi, advised reducing simple carbohydrates in the diet, especially since carbohydrates make up a large part of our diet.
There are alternatives to refined grains.
1. Whole grains to make bread
2. Whole wheat, pumpkin or cassava flour for chapati and panckaes
3. Whole grain cereal and oats
4. Whole maize instead of refined maize flour used for posho, ugali
5. Brown rice instead of white rice. pic.twitter.com/VxxhHYRxrj
— Dr Kasenene (@drkasenene) January 12, 2023
Iranian men and women underwent coronary angiography to check vessel blood flow. Nearly half had normal arteries, while the others had at least 75% blockage in one coronary artery or 50% in the left main. They completed a food frequency questionnaire to determine their diet.
According to a release, Khajavi Gaskarei, the lead author of the study from Isfahan University of Medical Sciences-Iran, said, “As more studies demonstrate increase in refined grains consumption globally, as well as the impact on overall health, it is important that we find ways to encourage and educate people on the benefits of whole grain consumption.
How can you reduce refined grains in your diet? Dr. Yadav advised eating millets like jowar and bajra, flour with bran, and more fruits and vegetables to improve diet.
“Bran is sold separately from packet atta. Local flour mills are better. He also advised eating jowar and bajra. Fruits and vegetables will provide more carbohydrates than polished grains as consumption rises. Dr. Yadav advised eating seasonal, local produce rather than expensive ones.
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He also advised reducing carbohydrate intake. “We aim to reduce carbohydrates to 50–55% of the diet; we cannot ask people to go beyond that because what will you have instead? Proteins? Proteins are expensive. A person who consumes 2,000 calories must get 600 calories from proteins. With four calories per gramme of protein, they would need 150 g per day! Eggs weigh 6 grammes.”
