A diet rich in fruits, vegetables, whole grains, legumes, nuts and seeds, also commonly referred to as a whole food plant-based diet, is the only diet to clinically reverse the chronic diseases, such as heart disease, certain types of cancers, diabetes, etc., brought on by the western diet. If you enjoy geeking out on the science, below is a list of 10 randomized controlled and meta-analyses of randomized controlled studies on the benefits of whole grains (oatmeal, brown rice, amaranth, quinoa, whole wheat, farro, barley, etc), a key component of a whole food plant based diet. Go have some oatmeal!

1. A meta-analysis of 15 randomized controlled trials found that consuming whole grains can significantly reduce fasting insulin levels, an important risk factor for type 2 diabetes. (Reynolds et al., 2020)
2. A randomized controlled trial involving overweight and obese adults found that those who consumed whole grains had a significant reduction in body weight and BMI compared to those who consumed refined grains. (Katcher et al., 2008)
3. A systematic review and meta-analysis of 45 randomized controlled trials found that whole grain consumption was associated with significant reductions in total cholesterol, LDL cholesterol, and triglycerides. (Mellen et al., 2008)
4. A randomized controlled trial involving postmenopausal women found that consuming whole grains was associated with improvements in insulin sensitivity and blood pressure. (Jonnalagadda et al., 2011)
5. A meta-analysis of 11 randomized controlled trials found that whole grain consumption was associated with lower levels of C-reactive protein, a marker of inflammation that is associated with chronic diseases such as heart disease and type 2 diabetes. (Liu et al., 2015)
6. A randomized controlled trial involving overweight and obese adults found that those who consumed whole grains had a significant reduction in systolic blood pressure compared to those who consumed refined grains. (Pol et al., 2013)
7. A systematic review and meta-analysis of 11 randomized controlled trials found that whole grain consumption was associated with improvements in endothelial function, a measure of blood vessel health that is associated with reduced risk of cardiovascular disease. (Kelly et al., 2010)
8. A randomized controlled trial involving overweight and obese adults found that those who consumed whole grains had a significant reduction in markers of systemic inflammation compared to those who consumed refined grains. (Karl et al., 2014)
9. A systematic review and meta-analysis of 25 randomized controlled trials found that whole grain consumption was associated with lower risk of cardiovascular disease, including stroke and heart attack. (Aune et al., 2016)
10. A randomized controlled trial involving overweight and obese adults found that those who consumed whole grains had a significant reduction in fasting glucose levels compared to those who consumed refined grains. (Reynolds et al., 2019)