Whole grains haven’t been stripped of nutrients in processing, according to the Harvard T.H. Chan School of Public Health, in Boston.
Whole grains can also provide a nice balance between protein and carbohydrates, Diekman said.
From a weight-loss perspective, these foods contain fiber.
“Fiber fills us up and so therefore that blood sugar curve doesn't drop as rapidly, so you don't feel the need to eat as often,” Diekman explained.
Choices in this category can range quite a bit. There are lesser-known grains like quinoa, millet or bulgur, along with well-known whole wheat breads and pastas, brown rice and oatmeal.
Oatmeal got a shout-out recently from the American Heart Association.
"It has many, many good qualities," said Candida Rebello, director of the nutrition and chronic disease research program at Louisiana State University's Pennington Biomedical Research Center, in Baton Rouge.
While offering heart-healthy benefits, oats also are good for weight control because their fiber thickens in water and helps a person feel full longer.
“The key, when you look at the whole grains, becomes enjoyment,” Diekman said. A person might read that a particular grain is the best one, but “if you don't like that food, it's not going to work for you.”