Whole grains (bread, cereal, rice, pasta) provide the foundation of a healthful diet. You should consume 6 to 11 servings a day from this food group. Not only are whole grains nutrient-packed but they are also high in fiber that aids in the prevention of colon cancer and other digestive disorders.

A diet rich in whole grains, rather than processed grains, can help you lower your risk of heart disease, keep tight control over your blood-sugar levels, feel full and lose weight, keep your digestive system regular.

A 14-year study revealed that people who consumed the most whole grain products, particularly those that contained bran, had the lowest rates of heart disease. Complex carbohydrates such as those found in whole-grain breads are healthier because they take longer to digest and they cause glucose to be released into the bloodstream more slowly over time. In addition to being better for blood sugar control, whole grains contain plenty of fiber to help you feel full and lose weight.

Here are some tips for adding whole grains to your diet
Eating whole grain breakfast cereals such as bran flakes, shredded wheat, or oatmeal
Making sandwiches with whole grain breads
Cooking soup and chili with barley
Serving brown rice, soba noodles, or bulgur side dishes instead of spaghetti or white rice