I was on worldhealth.net which i found on here, read a great article on insulin, no carb vs healthy carb whole grain how to spot good grain vs advertising gimmicks, they know people know whats healthy so they try to confuse us or seem within the health boundaries like "whole wheat or grain" advertising gimmick > "contains whole wheat" and after that i did a separate search on HDL, insulin and healthy carbs which led me to www.hsph.harvard.edu being the one that seemed "reliable" the most out of all the search results as harvard is mentioned on worldhealth.net and read up more on what i learned from world health on all i've mentioned above i.e insulin great site quality read, Harvard has a better layout it's tidier but both sites are important their research compliments one another and both sites have a variety of diverse qualities. And that about wraps it up. I'm now going to throw all of bread out and cereal and buy whole grain with the certified label ahh yes theres a label that tells you if the product is wholegrain it's yellow and black and says 100% and below that it should say what % mg of whole grain it contains per serve i think but look out for it. If it hasn't got the label they didn't get accepted so don't buy it no matter what the incentive is. discount, coupon, who cares. Is there a coupon for health bills ahh i think not.