5. They can help control weight.
People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains. In one study, women who consumed the most wheat germ, brown rice, dark bread, popcorn and other whole grains had a 49 percent lower risk of “major weight gain” over time compared with women who favored doughnuts and white bread. Over the span of 12 years, middle-aged men and women who ate a diet high in fiber gained 3.35 pounds less than those with who went for refined products.
6. They redistribute fat.
Even if eating whole grains doesn’t actually make you lose weight, studies have shown that it can help you cut down on the amount of body fat you have and lead to a healthier distribution of that fat. Specifically, eating whole grains can leave you with less belly fat — what scientists kindly call “central adiposity” — which increases your risk of diabetes and other health woes.\