Replace some refined rice and flour with whole grains
An extra 90 g of whole grains daily—about three servings—was associated with 17% lower mortality. Benefits continued up to around 200 g/day.
What it takes
Brown rice, oats and whole-wheat flour cost slightly more in China, without taking extra time. The texture may take getting used to.
What you may gain
A meta-analysis of observational cohorts found 17% lower mortality per additional 90 g/day, about 3 servings (RR 0.83), with benefits continuing to 210–225 g/day. Another found 8% lower mortality per extra daily serving (RR 0.92).
Context & considerations
You need not replace everything; replacing half can already reach the range of greatest benefit. Whole-grain eaters may already be healthier, inflating observational estimates. Study results also differed substantially: I² 83%, where a higher value indicates more inconsistency.
Research & references
Aune D et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. https://doi.org/10.1136/bmj.i2716 ; Schwingshackl L et al. (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition. https://doi.org/10.3945/ajcn.117.153148