Did you know that the terms "whole grain" and "multigrain" aren't interchangeable? Whole grain contains all parts of the wheat grain kernel -- the bran, germ and endosperm -- while multigrain means the bread contains more than one type of grain, but none of them may be whole. Always choose whole grain, if you can.
Did you know that the terms "whole grain" and "multigrain" aren't interchangeable? Whole grain contains all parts of the wheat grain kernel -- the bran, germ and endosperm -- while multigrain means the bread contains more than one type of grain, but none of them may be whole. Always choose whole grain, if you can.
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Qi Sun, a Harvard assistant professor of nutrition, said that even if you don't want to give up your beloved white rice, you could mix brown and white rice.
Brown rice —
Qi Sun, a Harvard assistant professor of nutrition, said that even if you don't want to give up your beloved white rice, you could mix brown and white rice.
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Quinoa (pronounced KEEN-wah) is considered a "superfood" and is packed with protein and amino acids.
Quinoa —
Quinoa (pronounced KEEN-wah) is considered a "superfood" and is packed with protein and amino acids.
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Combine hearty granola with Greek yogurt and fresh berries for a protein-packed breakfast or snack option.
Granola —
Combine hearty granola with Greek yogurt and fresh berries for a protein-packed breakfast or snack option.
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When prepared the old-fashioned way, either over the stove or in a popcorn maker, popcorn makes for a delicious whole-grain snack. For the most nutritious low-calorie option, steer clear of microwaved packs, salt and butter.
Popcorn —
When prepared the old-fashioned way, either over the stove or in a popcorn maker, popcorn makes for a delicious whole-grain snack. For the most nutritious low-calorie option, steer clear of microwaved packs, salt and butter.
LOIC VENANCE/AFP/Getty Images
By starting your day off with oatmeal, you get one of your three daily recommended servings of whole grains. Enjoy your oats hot, or try them raw and soaked by following an overnight oats recipe.
Oatmeal —
By starting your day off with oatmeal, you get one of your three daily recommended servings of whole grains. Enjoy your oats hot, or try them raw and soaked by following an overnight oats recipe.
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Shredded wheat is among the healthiest cereals. The small square pieces are a good source of protein and fiber.
Shredded wheat —
Shredded wheat is among the healthiest cereals. The small square pieces are a good source of protein and fiber.
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Whole grains are a major ingredient in Cheerios. All Cheerios cereal varieties have at least 14 grams of whole grain per serving.
Cheerios —
Whole grains are a major ingredient in Cheerios. All Cheerios cereal varieties have at least 14 grams of whole grain per serving.
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Whole grains for your health

Story highlights

Whole grains may lower risk of premature death by 20%, a study says

Reducing the risk means eating about three servings a day, which most Americans don't

CNN  — 

Want to live longer? Have a piece of whole grain toast or oatmeal for breakfast, and then eat popcorn as a snack, and put some buckwheat in your pasta.

Not one but two new studies recently analyzed the wide variety of research published over the years on the benefits of whole grains and found that eating at least three servings a day could help you live longer.

Japan has the longest-living population in the world with people living, on average, to the age of 86. Experts suggest this is due to a combination of good diets, active lifestyles and supportive family structure. Pictured, Elderly people work out with wooden dumb-bells in the grounds of a temple to celebrate Japan's Respect for the Aged Day.
Japan has the longest-living population in the world with people living, on average, to the age of 86. Experts suggest this is due to a combination of good diets, active lifestyles and supportive family structure. Pictured, Elderly people work out with wooden dumb-bells in the grounds of a temple to celebrate Japan's Respect for the Aged Day.
YOSHIKAZU TSUNO/AFP/AFP/Getty Images

Related article Do these countries hold the secret to a long and healthy life?

One study, published in the BMJ, found that eating this number of whole grain servingseach day can reduce your risk of heart disease, infectious diseases, diabetes, cancer and respiratory diseases. This came from data across 45 studies.

Another study in the latest edition of the American Heart Association’s journal Circulation found that with three servings of whole grains, you can lower your risk of premature death by almost 20%, compared with people who ate fewer or no servings of whole grains.

The research looked at studies totaling nearly 800,000 people and saw that people who ate this amount of whole grains regularly saw a 25% decline in cardiovascular deaths and 14% decrease in cancer.

Three servings of whole grains a day are what U.S. dietary guidelines suggest, but few Americans achieve this – maybe because whole grains get a bit of a bad rap.

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Related article 20 easy food swaps to help you eat healthier

“People do not necessarily regard whole grain as delicious, but you can find a number of good recipes online that make delicious meals using whole grains,” said Dr. Qi Sun, author of the Circulation study.

The Harvard assistant professor of nutrition said that even if you don’t want to give up your beloved white rice, you could make a mix of brown and white rice, alternate whole wheat bread with something else, spread a little quinoa or bran on your salad, or try your taco fillings on whole wheat tortillas.

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    There doesn’t have to be major change for this to work.

    However, Sun cautions that you cannot expect to live longer if you eat popcorn that’s covered in butter and salt, with a side of soda.

    “Unfortunately, no one single food is a magic bullet,” Qui said. “But our research does show that eating whole grain can help.”