Substituting refined grains for whole grains may lower fat tissue and prevent several health complications, according to findings published in The American Journal of Clinical Nutrition.

Prior research has found that visceral fat, which is found on the abdominal organs, can lead to several metabolic disorders, including cardiovascular disease and diabetes.

In order to determine if eating whole or refined grains reduced tissue development, researchers surveyed more than 2,800 people aged 32 to 83 about their eating habits. The participants then underwent multidetector-computed tomography (MDCT) scans, which allowed the team measure visceral adipose tissue (VAT) and subcutaneous adipose tissue (SAT) volumes.

The researchers found that whole grain consumption had a greater affect on VAT as opposed to eating refined grains, resulting in a lower risk of metabolic disorders. Furthermore, whole grains proved more effective against visceral fat than SAT, which develops directly underneath the skin.

Nicola McKeown, lead author of the study, stated that these findings imply that it is “important to make substitutions in the diet, rather than simply adding whole grain foods.” She added that “for example, choosing to cook with brown rice instead of white or making a sandwich with whole grain bread instead of white bread.”

In addition to whole grains, eating peppers may lead to healthy weight loss, according to a study conducted at the University of California, Los Angeles.