Cook whole grains to replace refined carbs, and read your bread label with a watchful eye.

RODALE NEWS, EMMAUS, PA—Carbs get a bad rap because so many Americans are eating the bad ones—refined carbohydrates in white bread, candy, cookies, sugary cereals, and all sorts of other junk food and drinks. In fact, research has shown that 95 percent of the grains we eat are refined. Eating too many foods with these adulterated ingredients won't just make you fat, it'll also raise your risk of heart disease and diabetes. And raise your levels of blood fats called triglycerides, putting you on the fast track for a heart attack or stroke.

Healthy, whole grain foods are made from cereal grains that include the whole kernel. Research shows they can protect you from ticker trouble, diabetes, colon cancer, and possibly asthma and Alzheimer's disease. So we've compiled a list of recipes for a variety of ultrahealthy grain options. Organic versions are often quite affordable, which is good news for your health—and the environment, too! Whole Wheat Whole Oats Bulgar Brown Rice Whole Grain Barley Whole Rye Buckwheat Whole Wheat Couscous Corn Quinoa