Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels.
Replacing refined grains with whole grains and eating at least 2 servings of whole grains daily may help to reduce type 2 diabetes risk.
The fibre, nutrients, and phytochemicals in whole grains may improve insulin sensitivity and glucose metabolism and slow the absorption of food, preventing blood sugar spikes.
In contrast, refined grains tend to have a high glycemic index and glycemic load with less fibre and nutrients.
By keeping the stool soft and bulky, the fibre in whole grains helps prevent constipation, a common, costly, and aggravating problem.
It also helps prevent diverticular disease (diverticulosis) by decreasing pressure in the intestines.
So by switching to whole grains, you can drastically reduce your risk of a number of health complications.