Whole grains, such as brown rice, quinoa and whole oats, are known to have significant health benefits. According to WebMD, they are full of nutrients including protein, fiber, B vitamins, antioxidants, and various minerals. A whole grain diet can reduce the risk of heart disease, type 2 diabetes, obesity, some cancers, and may improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon. However, only 10% of Americans eat the daily recommendation of at least three servings a day. 

Health benefits of whole grains:

• More nutritious than white bread and white rice
• Lower glycemic index
• More beneficial nutrients such as fiber, magnesium, vitamin E, and phytochemicals
• Helps the body regulate blood sugar, fats and cholesterol
• Keeps the blood vessels healthier
• Helps prevent DNA damage and reduces inflammation in the body

Best whole grain foods:

• Whole oats or oatmeal
• Whole grain bread, whole rye bread
• Whole grain pasta
• Whole wheat flour
• Brown rice, wild rice
• Quinoa
• Buckwheat
• Whole grain corn or corn meal
• Popcorn
• Amaranth
• Black rice
• Barley
• Emmer
• Kamut
• Millet
• Rye
• Sorghum
• Spelt
• Teff