People who eat whole grains tend to live significantly longer lives independent of other dietary and lifestyle factors. Eating more whole grains could save more than 1 million people around the world every year.
Examples: Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta, wild rice.
Daily recommendation: 3 servings per day
Note: It’s important to eat whole grains, not processed ones. White rice or flour is not very healthy. To determine if a product is really whole grain, don’t trust labels like “100% whole grain.” Instead, check the proportion between carbohydrates and fiber. It should be five to one.