If you’re choosing whole-wheat bread over the white stuff, you’re probably doing your family a favor—whole grains lower your heart disease risk, keep you fuller longer and more good things. But a new Harvard School of Public Health study found that many products with the Whole Grains Council’s Whole Grain Stamp are actually higher in sugar and calories than those without the label. “A whole-grain sugar cereal is still a sugar cereal, and a whole-grain cookie is still a cookie,” says Glassman. That’s why experts suggest getting whole-grain goodness from the purest sources: unsweetened oatmeal, popcorn, quinoa, brown rice and whole-wheat pasta. As for whole-grain cereals and breads, look for products that have at least 3 grams of fiber yet no more than 6 grams of sugar or 100 calories per serving, says Glassman.