Whole Grain

From The Experts

Weight Control

In a review of scientific literature there was shown to be a significant inverse association between wholegrain intake and body weight. Individuals that consumed three or more servings of wholegrains per day had lower body mass index (BMI) and waist circumference than those that eat little or no wholegrains (Harland and Garton, 2008).1

Another review, using different studies than the Harland review, found similar results with a diet high in wholegrains being associated with a lower BMI and smaller waist circumference (Williams et al., 2008).5

In a study of individuals over 54 years of age there was shown to be an inverse association with wholegrain intake and the likelihood of being obese (van de Vijver et al., 2009).4

Another study looking at individuals aged over 59 years of age also showed an inverse association with wholegrain intake and body fat. This study also looked at specific components in wholegrains and showed it may be the fibre in wholegrains that has the protective effect (McKeown et al., 2009). To determine if all fibre has similar effects it also looked at fibre from fruit and vegetables but found no associations. This is suggestive that the fibre in wholegrains may have specific features which have beneficial effects for weight control.

The association with fibre was also shown in a review of data from the 1999-2004 National Health and Nutrition Examination survey (NHANES). This looked at adults aged from 19-50 years and 51 years onwards and showed wholegrain intake is inversely associated with BMI, waist circumference and the prevalence of overweight/obesity in all age groups. However once adjusted for cereal fibre levels this association disappeared, suggesting it is the fibre in wholegrains that is associated with body mass (O'Neil et al., 2010).3

References

  1. HARLAND, J. I. & GARTON, L. E. 2008. Whole-grain intake as a marker of healthy body weight and adiposity. Public Health Nutrition, 11, 554-63.
  2. MCKEOWN, N. M., YOSHIDA, M., SHEA, M. K., JACQUES, P. F., LICHTENSTEIN, A. H., ROGERS, G., BOOTH, S. L. & SALTZMAN, E. 2009. Whole-grain intake and cereal fiber are associated with lower abdominal adiposity in older adults. Journal of Nutrition, 139, 1950-5.
  3. O'NEIL, C. E., ZANOVEC, M., CHO, S. S. & NICKLAS, T. A. 2010. Whole grain and fiber consumption are associated with lower body weight measures in US adults: National Health and Nutrition Examination Survey 1999-2004. Nutrition Research, 30, 815-22.
  4. VAN DE VIJVER, L. P. L., VAN DEN BOSCH, L. M. C., VAN DEN BRANDT, P. A. & GOLDBOHM, R. A. 2009. Whole-grain consumption, dietary fibre intake and body mass index in the Netherlands cohort study. European Journal of Clinical Nutrition, 63, 31-8.
  5. WILLIAMS, P. G., GRAFENAUER, S. J. & O'SHEA, J. E. 2008. Cereal grains, legumes, and weight management: a comprehensive review of the scientific evidence. Nutrition Reviews, 66, 171-82.