Eating more fiber and whole grains like oats, brown rice, and beans seems to help your body handle sugar better, keep your weight in check, and lower your risk of heart disease.

Eating more fiber, whole grains, and foods that don’t spike your blood sugar quickly can help your body manage weight better.

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 whole grains like brown rice and oats instead of white bread and pastries might help keep your cholesterol and blood sugar in a healthy range, which could be why people who eat whole grains tend to get fewer long-term illnesses.

Eating more whole grains like oats and brown rice instead of white bread and pastries may help lower your risk of heart disease because they help keep your cholesterol and inflammation in check.

If you swap out 5% of the unhealthy fats in your diet with whole grains like oats or brown rice, you might lower your risk of heart disease by 9%—and it’s not just because of the fiber in the grains.