According to Medical News Today, a recent study led by Dr. Nicola McKeown reports that people who substitute whole grains for refined grains in their diet have less visceral adipose tissue (VAT). VAT is a kind of body fat linked to cardiovascular disease and type 2 diabetes.

Better Health Research, who also reported on this study, emphasized that refined grains must be taken out of a diet and whole grains put in their place to see a reduction in VAT.

There are many easy ways to replace refined grains with whole grains in your favorite recipes. Exchange white flour, white rice, traditional pasta and white bread for whole grain flour, brown rice, whole grain pasta and 100% whole grain bread.

A wide variety of delicious whole grains are available in grocery stores such as farro, bulgur, oats, quinoa, amaranth and barley. They can be substituted for the cooked refined grains in your favorite recipes, simply prepare them according to package directions. Rye, spelt, corn, and whole wheat flours can be used instead of white flour in traditional recipes.

Preparing your food at home is one of the easiest ways to ensure that you are getting the whole grains you need instead of the refined grains commonly found at restraunts and in prepackaged foods.

Whole grains are high in fiber and low in carbohydrates, so they are a key to losing weight. They also fill you up, helping you to stop reaching for unhealthy snacks throughout the day and making them an important part of any weight loss strategy.