33–35: Grains
Whole grains are an important addition to your diet because they provide a variety of micronutrients and fiber and are fuel for your body.
Just keep in mind that they’re relatively high in carbs, so they’re not recommended for those who are on low carb diets.
33. Brown rice
Rice is one of the most popular cereal grains and is currently a staple food for more than half the world’s population. Brown rice is fairly nutritious, with decent amounts of fiber, vitamin B1, and magnesium.
34. Oats
Oats are incredibly healthy. They’re loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits, including helping to lower cholesterol and feed beneficial bacteria in the gut.