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A study done by the USDA has shown that increasing the amount of whole grains in your diet can have multiple health benefits, including lowering the blood pressure of individuals who have slightly elevated cholesterol. The participants went on a controlled diet for a few weeks, then the refined carbohydrates they ate were all replaced with whole grains that had both soluble and insoluble fiber (barley, whole wheat and brown rice). Some diets had an equal amount of the two types of fiber, while others had more insoluble fiber. The blood pressure for all the study participants decreased on the whole grain diets, though women did better on the diet higher in soluble fiber (more barley).
One other interesting result of the study was that once whole grains were added to the diets from the controlled baseline diet, the number of calories that study participants also increased. Even so, they lost an average of 1 kg each (2.2 lbs) during the several-week program.
