When you choose a whole grain over its refined counterpart—say, opting for brown rice over white—you are most certainly trading up. Not only are you treating yourself to more complex flavors and interesting textures, you're also getting a substantial nutritional bonus. Whole grains contain all the B vitamins, vitamin E, zinc, iron and protective phytochemicals they were born with, rather than having these nutrients removed in a refining process. By contrast, most refined grains are basically just starch. (It's true that some of the stripped nutrients are frequently replaced—white rice and flour, for example, are enriched with B vitamins and iron—but some critical components, like fiber, are not added back.) Just like the beans, whole grains take more time to digest and absorb, so they produce a more gradual rise in blood sugar than refined grains do. They'll keep you feeling full longer.
How do you spot a whole grain? Beware the many imposters. Appealingly brown-colored bread or crackers labeled "multi-grain" or "cracked wheat," for example, could still be made mostly from refined white flour. The only reliable guide is to check the ingredients list: the term "whole" or "whole-grain" should precede the grain's name, such as "whole-grain rye." These days, it's easy to make the switch to superior grains, as supermarkets and natural-foods stores are stocking more whole-grain options. Like an artist who adds more colors to her palette, you'll find ever more opportunities to be creative.
