2. Oats
Whole grain oats, or oat groats, are typically rolled or crushed and then toasted for consumption (as oatmeal, for example). When eaten with the fiber-rich outer layer, whole grain oats offer health benefits galore.
Most of the 11% of your daily value of fiber found in whole grain oats are soluble (specifically called beta-glucan), which means it can help you feel full longer, satiating hunger cravings by slowing digestion, and combatting heart disease by lowering bad cholesterol (LDL) levels.
Interestingly, oats are actually gluten-free which makes them a great option for people with celiac disease or gluten sensitivities. With appreciable amounts of protein, healthy starches, and minerals like zinc, copper, and iron, whole grain oats shine in oatmeal, granola, and whole-grain bread.
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