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Food trends come and go, but the latest science is pretty clear: a diet high in refined carbohydrates isn’t good for anyone. But if you’re avoiding whole grains in your quest to curb carbs, studies compiled by Canada’s Healthy Grains Institute suggest you shouldn’t be. Pooled results from 15 studies showed that people who ate three servings of whole grains daily compared to those who ate fewer tended to have lower body mass indices, smaller waists and healthier waist-to-hip ratios.

When whole grains are included in a healthy diet that also features plenty of vegetables and lean proteins, they help complete the whole picture. And while we know “whole grains” sound boring, they don’t have to be. Here are 15 delicious recipes that prove their versatility: 

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