The Sourdough School

BALM – Proven as one of the healthiest approaches to bread in the world.

Based in the walled gardens of Dr. Vanessa Kimbell's beautiful Victorian home in rural Northamptonshire, UK, we tutor individuals and train bakers and healthcare professionals in Baking as Lifestyle Medicine (BALM). Personalising bread to your lifestyle, gut microbiome, and unique genetics for optimal health—tailoring fermentation, fibre, and diversity so that your daily bread becomes the foundation of your health.

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647 - ‘Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial’. The American Journal Of Clinical Nutrition. Volume 92, issue 4

Reference Number: 647

Year: 2010

Authors: Paula Tighe et al.

Link: Link to original paper

Health: Blood pressure | Heart Disease

Nutrition: Whole grain

Summary

Background: Three daily portions of whole-grain foods could lower cardiovascular disease risk, but a comprehensive intervention trial was needed to confirm this recommendation.

Objectives: We aimed to assess the effects of consumption of 3 daily portions of whole-grain foods (provided as only wheat or a mixture of wheat and oats) on markers of cardiovascular disease risk in relatively high-risk individuals.

Design: This was a randomized controlled dietary trial in middle-aged healthy individuals. After a 4-wk run-in period with a refined diet, we randomly allocated volunteers to a control (refined diet), wheat, or wheat + oats group for 12 wk. The primary outcome was a reduction of cardiovascular disease risk factors by dietary intervention with whole grains, which included lipid and inflammatory marker concentrations, insulin sensitivity, and blood pressure.

Results: We recruited a total of 233 volunteers; 24 volunteers withdrew, and 3 volunteers were excluded. Systolic blood pressure and pulse pressure were significantly reduced by 6 and 3 mm Hg, respectively, in the whole-grain foods groups compared with the control group. Systemic markers of cardiovascular disease risk remained unchanged apart from cholesterol concentrations, which decreased slightly but significantly in the refined group.

Conclusions: Daily consumption of 3 portions of whole-grain foods can significantly reduce cardiovascular disease risk in middle-aged people mainly through blood pressure-lowering mechanisms. The observed decrease in systolic blood pressure could decrease the incidence of coronary artery disease and stroke by ?15% and 25%, respectively. This trial was registered at clinicaltrials.gov as ISRCTN27657880.

Significance to the baker

In this randomised controlled trial of healthy middle-aged individuals, 3 portions of whole-grain foods daily significantly reduced blood pressure relative to a control group, minimising heart disease risk by up to 15%. In light of these findings, we would all do well to consume at least three servings of whole-grain a day and substitute white, refined bread for whole-grain alternatives.

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All reasonable care is taken when advising about health aspects of bread, but the information that we share is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

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