Merely based on semantics, I don't believe in foods being "healthier" or foods being "unhealthy." This implies that somehow they make a difference in a small space of time. Rather, there are "healthy" and "unhealthy" diets since their composition over an extended period of time are what matter. This is why it makes no sense for a person to complain about consuming cake if it's a rare occasion It makes even less sense for someone who is active, as metabolic and cardiovascular diseases are incredibly rare amongst athletes despite their high intake of sucrose, fructose, and refined core grains. Now, to me, if whole wheat were healthier then eating 100% whole wheat should mean it's better than eating 80% whole wheat. A great meta-analysis by Peter Williams in Nutrition Reviews concluded the following: The totality of evidence shows that consumption of up to 50% of all grain foods as core refined-grain foods (defined as foods based on refined grains without significant added fat, sugar, or sodium) is not associated with any increase in disease risk. Nonetheless, eating more whole-grain foods remains an important health recommendation, and most consumers will need to reduce their current consumption of refined grains to no more than one-third to one-half of all grains in order to meet the targets for whole-grain foods. It needs to be noted that this conclusion about refined grains only applies to core refined-grain cereal foods. In all communications with the public, the importance of limiting cereal-based foods that are high in added fat, sugar, and sodium still needs to be emphasized. Cool right? As a side note, this isn't a "study" per se. It's a meta-analysis, which examines a large body of studies to conclude what is known about a certain topic. So, you see, eating up to 50% of your diet from core refined grains is fine. I don't entirely agree with everything he says because it does seem like he has a "whole wheat agenda" but I provided this quote from someone who essentially has that kind of agenda and still is telling people that 50% from refined sources is FINE. And more fibre and nutrients doesn't always mean something GOOD. Why can we consume 50% more core refined grains without any negative health effects? Here is why I have never forced myself to eat whole wheat rice: ------------------------------------------------------------------------- Comparison of the nutritional value between brown rice and white rice Callegaro Mda D, Tirapegui J. Arq Gastroenterol. 1996 Oct-Dec;33(4):225-31. Cereals are considered an important source of nutrients both in human and animal nourishment. In this paper nutritional value of brown rice is compared to that of white rice in relation to nutrients. Results show that despite higher nutrients contents of brown rice compared to white rice, experimental data does not provide evidence that the brown rice diet is better than the diet based on white rice. Possible antinutritional factors present in brown rice have adverse effects on bioavailability of this cereal nutrients. ------------------------------------------------------------------------- I want it to be made known I'm not trying to make you a cake-eating fiend. Rather, you can relax a bit and realize it's OKAY to eat something here and there. Stress, more than anything, is worse for you than your dietary habits. Unfortunately, stress isn't as chic and suave as dietary restrictions. As one last note, some people believe the following notion: "You can find any study to support any position." The only people who believe that are people who don't understand methodology or the scientific method. Ultimately, it's your decision. I honestly feel bad for people who worry about what they're always eating, how they should eat, etc. Food is a magical, wonderful thing. I only have one life and I refuse to miss out on the majestic world of food. That's why I exercise regularly so that I can not worry about food.