Grains have gotten a bit of a bad rap lately, but Cleveland Clinic Wellness notes that much of the problem has to do with processing that strips them of their most significant nutrients. Whole grains, on the other hand, still have plenty of worthy health benefits:

In a recent study, adults who were overweight and swapped out the processed stuff for whole grains ate less and lost weight, and levels of inflammation in their bodies dropped. Chronic inflammation is thought to contribute to many illnesses, including heart disease and some types of cancer, so lowering your levels is a great thing.

The clinic recommends trading refined grains like white rice for their whole-grain counterparts (like brown rice) and adding ancient grains like quinoa and teff to your diet, too.