For people with diabetes, not eating enough whole grains like brown rice, oats, and whole wheat explains about one-third of why eating unhealthy plant foods raises their risk of heart disease.

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 sugary cereals might help lower your risk of getting type 2 diabetes or heart disease.

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.

People with prediabetes who eat more healthy plant foods like whole grains, beans, and veggies have a lower chance of having a heart attack or stroke than those who eat fewer of these foods.

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.