Choose whole grains instead of refined grains.

Whole Grains

Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.

All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.

These components have various effects on our bodies:

• Bran and fiber slow the breakdown of starch into glucose—thus maintaining a steady blood sugar rather than causing sharp spikes.

• Fiber helps lower cholesterol as well as move waste through the digestive tract.

• Fiber may also help prevent the formation of small blood clots that can trigger heart attacks or strokes.

• Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.

Reference:
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/