Nutritional scientist Dr. Federica Amati has highlighted the powerful health benefits of one particular food group that many people don’t consume enough of: whole grains. Speaking on Dr. Ravina Bhanot’s podcast, Dr. Amati emphasized how adding whole grains to your daily diet can dramatically improve heart health and increase lifespan.
When asked which food could most improve women’s health if added immediately, Dr. Amati didn’t hesitate: “It would be whole grains. They are the single food group most strongly linked to lowering the risk of chronic and cardiovascular diseases. Simply including more whole grains can make a massive difference in your longevity.”
Scientific research supports Dr. Amati’s advice. Whole grains such as oats, brown rice, and wholemeal bread are nutrient-dense, rich in fiber, and have been associated with reduced risks of heart disease, type 2 diabetes, and certain cancers. The fiber content promotes healthy digestion, regulates blood sugar, and sustains a feeling of fullness—helping to prevent overeating.
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A study published in The British Medical Journal further confirms that whole grains, along with fruits and non-starchy vegetables, are key foods for managing weight, especially after age 40. Increasing whole grain intake by just 100 grams per day was linked to a significant reduction in weight gain compared to refined carbohydrates, emphasizing their role in weight control and metabolic health.
Dr. Amati, author of Every Body Should Know This and head nutritionist at Zoe, a health science firm founded by Tim Spector, points to the Mediterranean diet as an excellent example of incorporating whole grains for optimal health. This diet features a rich variety of vegetables, fruits, legumes, nuts, seeds, whole grains, and healthy fats like extra virgin olive oil—often accompanied by oily fish as the preferred animal protein.
The NHS describes the Mediterranean diet as plant-focused, inclusive of pulses like beans and lentils, and containing moderate amounts of fish, lean poultry, and low-fat dairy. Professor Tim Spector has praised this diet for its diverse foods and probiotic-rich dairy products, explaining that the polyphenols in olive oil support a healthy gut microbiome, which plays a critical role in overall health.
Understanding the interaction between diet, microbes, and our bodies can help individuals tailor eating patterns that promote better health outcomes and longevity. Prioritizing whole grains as part of a balanced diet is a simple yet powerful step toward a healthier heart and longer life.