Tip of the Day:

Get the Skinny on Whole Grains

Why are whole-grain foods, such as whole-wheat bread, better than "white," refined foods? It's all in the health benefits they provide. Whole-grain foods are rich in dietary fiber, vitamins, minerals, and phytochemicals. Together, these nutrients have been shown to improve your overall health.

Specifically, whole grains help reduce the risk of such chronic diseases as cardiovascular disease, diabetes, and certain types of cancer, whereas refined grains do not protect against these diseases. That's primarily because when grains are refined, fiber and other nutrients, such as vitamin E, vitamin B6 and magnesium, are removed and not replaced.

Because they're packed with soluble fiber, whole grains may even help you lose weight. Fiber-rich foods enhance feelings of fullness, and when you experience satisfaction from food, and the satisfaction lasts longer, you tend to eat less.

Because whole-grain products have increased in popularity in recent years, manufacturers have improved their taste and quality. For instance, you can now find a good selection of whole-grain artisan breads that have a nutty, sweet flavor (in the past, these products may have had a somewhat bitter taste). Also, modern processing methods for whole-grain breads typically soften the texture, lighten the color, and reduce the size of grain particles to appeal to consumers who prefer the lighter, flakier texture of white breads.

But it's important to make the distinction between products made with wheat (for example, "wheat" bread) and those made with whole wheat. Almost all bread is made from wheat — so don't be fooled. That wheat bread you place in your shopping cart could very well be white bread with caramel coloring. The difference is that whole grains contain the entire grain kernel — that means the bran, the germ, and the endosperm. (White bread has only the endosperm of the grain.)

For a food to be made of whole grain (and this includes crackers, cereals, rice, and pasta), one of the following should be listed in the ingredients list first: whole rye, whole oats, whole wheat, whole barley, whole cornmeal, or graham flour. If the ingredients list starts with "wheat" or "enriched wheat," the product is not made from whole grain.

To be safe, check the package for a seal from the Whole Grains Council. The label "Excellent Source" means the product has one serving of whole grains per portion; "Good Source" indicates half a serving. Note that the USDA guidelines recommend three servings of whole grains per day.