7. They make you feel full.
One way whole grains may help you control your weight is by making you feel fuller than refined grains such as cookies or white bread. “Whole grains take longer to digest and have a more satiating effect,” says Gans, who is also author of The Small Change Diet. This could also help keep your portions under control. Try rye or protein-packed quinoa to get maximum fullness.
8. They help regulate blood sugar.
One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. Women in one study who ate two to three servings of whole grains a day had a 30 percent lower risk of diabetes than women who ate little or no whole grain products. One analysis found a 32 percent lower risk of diabetes in people who ate three or more servings a day of whole grains versus a 5 percent risk reduction in those who ate refined grains. Something as simple as swapping one third of a serving of cooked white rice a day (about two ounces) for brown rice was associated with a 16 percent decline in type 2 diabetes risk. “Eating whole grains has been proven to have a protective effect against type 2 diabetes, so they are a smart choice for people with pre-diabetes or high risk of diabetes,” says Cheung.