> ## Content Index
> Fetch the complete content index at: https://www.foodconsumer.org/llms.txt
> Use this file to discover other available public pages before exploring further.

# Whole grain foods lower risk of type 2 diabetes, coronary heart disease, hypertension
- URL: https://www.foodconsumer.org/whole_grain_foods_type_2_diabetes_0202130952/
- Published: 2013-02-02T22:51:00.000Z
- Updated: 2026-09-22T15:46:47.000Z
- Description: Reviewing 11 major prospective studies, Lillioja's team concluded people should eat at least 40 grams of whole grains a day, about one bowl of whole grain cereal, and noted 80 percent of the population falls short. They point to aleurone, magnesium, zinc and ferulic acid as active components.
- Author: Food Consumer
- Tags: Food, Nutrition, #vivvo-import

By Jimmy Downs

Saturday Feb 2, 2013 (foodconsumer.org) -- A review study in Biofactors shows that eating whole grain foods is associated with significantly reduced risk for type 2 diabetes, coronary heart disease and hypertension.

Stephen Lillioja from University of Wollongong in Wollongong, NSW, Australia and colleagues reviewed 11 major prospective studies and concluded that 40 grams or more of whole grains should be consumed daily to maintain normal health. The amount is equivalent to one bowl of whole grain breakfast cereal daily, which 80 percent of the population fail to eat.

It should be noted that much of breakfast cereals sold in the United States contains high amounts of simple sugars which should be avoided or intake of which should be controlled.

The reviewers also suggested that aleurone in bran is an important component in whole grains and live aleurone cells make up of half of millers' bran, which store minerals, proteins, and ferulic acid - an antioxidant. Aleurone is a protein found in protein granules of maturing seeds and tubers. 

The active ingredients in whole grains may include magnesium, zinc, and ferulic acid, according to the authors.