Include Grains in Your Healthy Diet. Grains, especially whole grains, provide you with energy and essential nutrients to maintain your body's health. Eating whole grains, as part of a healthy diet, may reduce your risk of heart disease, cancer and other chronic diseases. Diets rich in complex carbohydrates, especially whole grains, can help prevent obesity and diabetes. Grains Aid in Weight Management. If you're trying to slim down, studies show that adding whole grains can help maintain a healthier body weight. Taste what whole grains can do for you!