Too Many Refined Grains

5.9% of the deaths studied were related to low whole grain consumption and excessive consumption of processed grains. The complete grain kernel is present in whole grains such as brown rice, bulgur, whole-wheat flour, and oatmeal. The study found that eating more than 7 servings of refined grains and cereals, or more than 350 grams, increased the risk of early death by 27% compared to eating less than 50 grams per day. It also increased the risk of heart disease by 33% and the risk of stroke by 47%.

Refined grains have undergone processing to remove the bran and germ, giving them a finer texture and longer shelf life. Examples of these grains include pasta, white rice, and white bread. While most of the iron and B vitamins that are removed during milling are put back into refined grains, the fiber is lost forever. Depending on their age and sex, adults should consume between 5 and 8 ounces of grains daily, with at least half of those grains coming from whole grains.