Choosing healthy food can be tough. So here’s a category by category guide to what’s healthy and what’s not.

Whole Grains

Real whole grains are a great source of nutrition, but a lot of overly processed foods masquerade as whole grains and should be left on the shelves. The best grains are whole oats (look for rolled oats), quinoa, brown rice, wild rice, amaranth, barley, bulgur wheat, and other intact grains that can be eaten as hot cereals, or served up with veggies and, if you like, meat or seafood.

Most “whole grain” breads have been beaten to death by mechanical processing. These breads can call themselves whole grain because they don’t throw out the healthy fiber and protein husk of the grains that the bread is made from (white breads are made from grains stripped of their husks). But by the time grains are subjected to all of the processing that most breads go through, most of the nutrients are destroyed and the fiber is degraded. Even the worst whole grain bread is still better than white bread, but the only truly healthy breads are those in which the grains are left truly intact (see below). Be especially wary of “multigrain” breads. Most people assume that these are healthy, whole grains, but all “multigrain” means is that the bread is made from two different types of grain – say, perhaps, wheat and spelt. These grains can be totally processed and refined, and the manufacturer can still sell them as “multigrain”.

True whole grain breads are rich in vitamins, minerals, and other nutrients that your body can actually assimilate. In addition, the fiber is largely intact. This is great for GI health, as intact fiber leads to a healthy gut. In addition, true whole grain breads are all “low glycemic”. What this means is that the carbs in these breads are converted into sugar in your blood more slowly. The slower the carbs in any food get converted to sugar, the less likely you are to store them as fat, and the more they stabilize your appetite. The intact fiber in these breads is the main reason for their low glycemic rating.

So how do you ID real whole grain breads? In general, “sprouted grains” are the highest quality whole grain breads. Most health food stores carry these in their freezers. If you can’t find sprouted grain breads, look for “stone ground”. Stone ground breads are, literally, made from grains ground on a stone mill. Stone mills are a lot less punishing than the steel mills that grind the grains for most breads, and leave the fiber and other nutrients more or less intact. Dark rye breads also tend to be healthier than most other breads.

When it comes to pasta, the case is much the same as with bread. Whole grain varieties are generally a lot better, but still aren’t really great for most people’s bodies. Pasta packs a huge carbohydrate load, and the carbs in pasta – even whole grain pasta – are high glycemic as a result of all of the processing it takes to produce pasta. Substitute brown rice, wild rice, or quinoa for pasta in your favorite dishes.

We recommend trying to eat a mostly organic diet, but with grains, buying organic isn’t as important as it is with meat and dairy products (more below). Still, organic grains will be lower in pesticides and other toxic chemicals. In addition, organic products tend to be less processed in general. Most organic whole grains are available in bulk at very low prices.

Beans

Beans of all sorts are flat out amazing food. They pack loads of fiber, low glycemic carbs, and a healthy balance of protein in addition to a variety of vitamins and minerals. Beans are one of the most nourishing, filling foods you can eat.

The only problem with beans is that they’re boring. But it doesn’t take much to spice them up. Black beans or chick peas mixed with diced celery, carrots, and bell peppers, and topped of with sun dried tomatoes and a drizzle of olive oil makes for a wonderful meal. Mix beans and rice with stir fried veggies, and add Mexican, Indian, or Thai seasonings to create a variety of tasty treats. Check out our Tasty Healthy Food Menu for these, and other, recipes. As far as whether you should buy organic beans, the case is much the same as with grains. Organic food is always a better choice, but it’s not hugely important that you buy organic beans. That said, organic beans are dirt cheap if you buy in bulk and cook them yourself.