The U.S. Dietary Guidelines recommend eating at least 48 g of whole grains daily. What exactly is the effect of consuming grains and cereals? A recent Meta-study by Harvard scholars published in Circulation showed that 48 g per day reduced the risk of all-cause mortality by 20%, cardiovascular mortality by 25% and cancer-related mortality by 14%. In fact, in addition to U.S. guidelines, countries around the world are pushing to eat some whole grains. This is because the dietary fiber inside helps improve blood lipids, reduce the risk of cardiovascular disease and type 2 diabetes, and is significantly satiating, helping to keep people slim. Whole grains in this context refer to grain seeds that have not been refined after hulling. Most coarse grains are whole grains, such as millet, sorghum rice, black rice, purple rice, red rice and wheat grains, but also grains that have been ground into flour or crushed and crushed, such as oatmeal. As long as the outer rough part of the seed and the embryo part of the grain is not removed, maintaining the original nutritional value of the seed, are called whole grains. Although “mixed grains” do not belong to the grain, but can also be eaten as grain, but also the whole grain, without fine grinding, their benefits are similar to the whole grain, and even more beneficial to health. For example, red beans, mung beans, kidney beans of various colors and sizes (also known as vegetable beans, beans, rice beans), dried peas, dried broad beans, as well as lotus seeds, gravy, barley, etc., the nutritional composition is similar to that of grains. This Meta-analysis showed that consuming 16 g of whole grains daily reduced the risk of death by 7%, the risk of cardiovascular disease death by 9% and the risk of cancer-related death by 5%. Based on this Meta-analysis study and a number of previously published studies, the researchers noted that whole grains should be more widely promoted to the public and to populations suffering from certain diseases. Because of their high fiber content, in addition to being good for the heart and brain, grains are helpful for people with constipation and can help reduce the risk of bowel cancer by promoting the proliferation of beneficial bacteria in the large intestine and improving the intestinal microecology. For diabetic patients, the grain meal can make blood sugar rise slowly and is especially suitable. A total of 12 published and unpublished studies related to the American Health and Nutrition Examination Survey III since 1988 were included in this Meta-analysis, which included 786,076 people. A total of 97,867 deaths occurred during this period, including 23,597 from cardiovascular disease and 37,492 from cancer.