Intact whole grains such as brown rice can lower LDL “bad” cholesterol. They also reduce your risk of heart disease and type 2 diabetes.

Unlike refined carbohydrates which digest rapidly and cause blood sugar spikes, intact whole grains digest slowly and stabilize blood sugar, thereby improving insulin sensitivity and decreasing hunger. For these reasons whole grains also help with weight control.

Intact whole grains (where you can actually see the shape of a grain) are better for you than whole grains that have been processed, such as those in most “whole grain” breads, pastas and cereals.

Six servings of whole grains are recommended per day, though even I cannot eat that much. Try to eat whole grains at each meal and you are on your way to a healthier life.