The tiny grain that fills middle-class pantries across the country (pronounced KEEN-wah) is a superfood rich in protein and fibre. It's also incredibly nutrient rich and can, according this study, extend your life.
Studying more than 367,000 people for an average of 14 years, scientists found people who ate 34 grams per 1000 calories each day reduced their risk of premature death by 17%.
Whoelgrain consumption was linked with a 48% reduction in diabetes-related deaths and a 15% drop in cancer risk.
The study was published in the BioMed Central Journal.
Dr Lu Qi of the Harvard Public School of Health said: "Our study indicates that intake of whole grains and cereal fibre may reduce the risk of all-cause mortality and death from chronic diseases such as cancer, heart disease, diabetes, and respiratory disease.
“Our findings should motivate future studies especially clinical trials and experimental studies to further testify the beneficial effects of whole grains and potential effective components such as fibre and other nutrients, and explore mechanisms."
Wholegrains contain all the edible parts of the grain, including the bran, germ and endosperm. They are rich sources of dietary fibre and other nutrients such as minerals and antioxidants.
Wholegrains include: whole oats, brown rice, wholegrain barley, quinoa and 100% wholewheat flour.
Surprisingly, even with differences in exercise levels or general health, the findings stayed the same.
British Dietetic Association spokesperson Priya Tew said: "We know that people who eat more whole grains tend to have a healthier diet overall.
"The fibre is filling and so can prevent overeating higher calories and less nutrient dense foods.
"Aim to increase your wholegrains by making some switches. Choose brown pasta or rice, wholegrain bread, wholegrain cereals and grains such as oats, barley, rye, buckwheat and millet."