Carbohydrates get a negative rap because majority are eating the bad ones. Refined carbohydrates in white bread, biscuits, cookies, sugary cereals, and all other junk food and drinks have negative impact on health. Research shows that 95 percent of the grains we consume are refined. Taking too many foods with adulterated ingredients will make you fat, they also raise your risk of diabetes and high possibilities of heart attack or stroke because of increase in blood fats called triglycerides.The good news is that adding the healthiest grains into your diet can help prevent or reverse these health problems.

Healthy, whole-grain foods are made from cereal grains that include the whole kernel, research shows that they can protect you from Asthma, Alzheimer's, diabetes, colon cancer. These 11 grains are worth keeping at the top of mind.

1) Whole Wheat

Whole wheat is pretty easy to find in the market. It is found readily in bread and pasta products, but make sure that the label says “100 percent whole wheat.” u may safely ignore terms like “wheat” and “multigrain”. When you’re shopping for any whole-grain product, look at the top ingredients and make sure the whole grain is the major in that list. Each serving should contain at least 2 or 3 grams of fiber.

2) Whole Oats/Oatmeal

Oats are particularly rich in avenanthramide, an antioxidant that protects us from various heart related problems. When you’re shopping for this whole grain, whether you see the word “whole” or not doesn’t matter the way it does with wheat products. Organic Oats in the ingredients list mean the product is made from Organic whole oats. If you are buying instant oatmeal, avoid high-fructose corn syrup which is added to the package which is not good for health. We suggest sticking to the good old-fashioned way of mixing in a little fruit or honey.

3) Brown Rice

When you choose white rice over brown, around 75% of its nutrients like magnesium, antioxidants, phosphorus, and B-vitamins contained in the healthy bran and germ are left after milling. It is wise to choose brown rice, varieties like basmati and jasmine always. Also try even more exotic with black and red rice, both of which are considered whole grains and high in antioxidants. Technically a grass, wild rice is considered a whole grain and is rich in B vitamins, such as folate and niacin.

4) Whole-Grain Barley

Eating half-cup of Organic whole barley regularly for 5 weeks cuts cholesterol levels by nearly 10%. Add Organic raisins or Organic dried apricots to quick-cooking barley and serve it as a side dish. Just make sure it’s Organic whole-grain barley, not “pearled,” which defines the bran and germ have been removed.