Whole grains provide fibre, vitamins, minerals and other nutrients. Replace white rice with brown rice, that has more fibre. Your body also digests whole grains more slowly which can make you feel fuller, longer. Whole grains are an important part of a balanced diet and eating them has been linked to reduced risk diseases including type 2 diabetes and heart disease. According to research published in the ‘World Journal of Diabetes’, whole grains reduce body weight through a microbiota-independent pathway. The greater size of starch particles of whole grains takes more chewing effort and time, which lead to more oro-sensory stimulation and satiation. The large volume of fibres increases gastric distention and signals of satiation and satiety. Fourth, soluble fibres, mostly derived from whole grains, rather than from fruits or vegetables, physiologically induce the release of gut hormones secreted by enteroendocrine cells, which are involved in glucose homeostasis and energy balance.