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Grains have not been with us from the beginning, they've been consumed as a staple for a tiny fraction of our evolutionary history. Not that they're inherently bad, too much of them is bad. Everything you need to know about metabolic health and hence healthy weight can be summed up "don't overflow your liver's glycogen storage capacity". If you don't know what that means you should find out. The takeway from this is, what you eat and even to some extent total quantity is less important than how often you eat. We're not designed for a steady influx of food every few hours all day every day, you're much better off eating to satiety less often than nibbling and counting calories. (this means do intermittent fasting).
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