Health Effects of Grain Foods in Adults

Inclusion Criteria: * male and female; 21 to 60 years old; Hemoglobin A1c concentration between 5.7 and 6.4% * Prefer no use of medications, but if on medication, must have been on a stable dose for 3 months and plan to remain at the same dose for the duration of the trial. * low customary intake of whole grain foods (less than 2 servings per day) and high energy from added sugar (greater than 10% energy). Exclusion Criteria: * Grain or dairy sensitivities or allergies or celiac disease; sensitivity or allergy to other foods that would result in refusal to eat a class of foods. * smoker * intended weight loss or gain during the study period; intended change of activity level during the study period * use of blood thinners * prior gastrointestinal surgery.