A systematic review of 87 randomised trials involving over 6,500 adults, published in the European Heart Journal, found that swapping refined grains for whole grains, like wholemeal atta roti or brown rice, improved several heart and metabolic markers. Every additional 48g of whole grains daily was linked to lower body weight, waist circumference, cholesterol and inflammation, with the strongest benefits for blood lipids and blood pressure seen around 60-100g a day. Crucially, benefits appeared only when whole grains replaced refined ones, not when simply added to the diet. Kanika Malhotra, chief dietitian at Pacific OneHealth Hospitals, notes South Asians are especially vulnerable to insulin resistance and central obesity, making the swap valuable, though she cautions the trials were largely Western and recommends treating 60-100g as guidance rather than a strict target, alongside building a more colourful, less beige plate overall.
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