If you swap out white bread, sugary snacks, and pasta for whole grains, veggies, and good fats like avocado or olive oil, you’re less likely to gain weight over time or get type 2 diabetes—even if you eat the same number of calories.

If you swap out sugary snacks and white bread for whole grains, veggies, and good fats like avocado or nuts, you’re less likely to gain weight over time or get type 2 diabetes—even if you eat the same number of calories.

If you swap out white bread, sugary snacks, and pasta for foods like brown rice, beans, and veggies, you’re likely to gain less weight over time and have a lower chance of getting type 2 diabetes—even if you eat the same number of calories.

Eating more of these healthy foods—like fruits, veggies, nuts, fish, and whole grains—is linked to being less likely to get heart disease, diabetes, or gain weight over time.

Eating more whole grains like brown rice and whole wheat bread might help lower your chances of getting heart disease or diabetes, but eating white bread and sugary cereals doesn’t seem to offer the same protection—so what kind of grains you eat might matter for your long-term health.

Eating more fruits, veggies, nuts, beans, fish, healthy oils, yogurt, and whole grains is linked to being less likely to get heart disease, diabetes, or gain weight over time.