If your pantry is lined with white bread, white pasta, and white rice, your waistline doesn’t stand a chance. When it comes to grains, whole grains are the way to go. Unlike the refined stuff, whole grains pack satiating fiber and nutrients and won’t negatively impact your blood sugar or weight. In fact, a study in the American Journal of Clinical Nutrition, which is stripped of valuable nutrients in the refining process and takes little time for your body to digest, whole grains are packed with satiating, heart-healthy fiber that your body needs to work to break down, meaning they won’t negatively affect your blood sugar or weight the way their whiter counterparts do. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains increases calorie loss by retaining calories during digestion and speeding up metabolism. So if you’re on a quest to shed a few pounds, ditch the white stuff and stock up on whole grains such as buckwheat, brown rice, and quinoa.