Porridge could be key to a long and healthy life, says Harvard University

Harvard University reported that eating whole grains such as porridge, brown rice, corn and quinoa was associated with a lower risk of dying, with a stronger effect on heart disease. The article says the study followed more than 100,000 healthy people for more than 14 years and found the pattern even after adjusting for age, smoking, body mass index and physical activity.

Reading notes

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• A small bowl of porridge each day is presented as part of a diet that could support a long and healthy life.
• The study says whole grains reduce the risk of dying from heart disease.
• Researchers followed more than 100,000 people for more than 14 years.
• The participants were healthy when they enrolled in 1984, and more than 26,000 had died by 2010.
• People who ate the most whole grains seemed protected from several illnesses, especially heart disease.
• Each ounce, or 28g, of whole grains eaten a day was linked to a 5 per cent lower risk of all-cause death and a 9 per cent lower risk of heart death.
• The findings held after allowing for age, smoking, body mass index and physical activity.
• The article says whole grains contain more protein than refined grains and are widely recommended for their nutrients and fibre.
• It also mentions beta-glucan in oats and avenanthramide as compounds that may help protect against heart disease.
• Victoria Taylor says the study reinforces advice to eat more foods high in fibre, while also noting that people with higher whole-grain intake tended to have healthier overall lifestyles.