If you're a carb-eater, then you probably know by now that all carbs are not created equal. "White" flours are those who have had most of the nutrition stripped out of them during processing. Whole grains, such as whole wheat bread, are a much more nutritious source of energy and fiber.

So just grab the bread with the whole wheat label, right? Not so fast. It's important in today's world of powerful marketing to read food labels carefully. When choosing whole wheat bread, you want to look for three things, according to Dr. Mallika Marshall, who recently visited The Early Show:

• Fiber: Fiber will not only help you stay full longer, it's also linked to long list of health benefits. Adults should eat between 25 and 30 grams a day, so choose a loaf of bread that has a high fiber content.
• Sodium: Store bought bread contains a surprisingly high amount of salt. Make sure your choice has less than 350 mg per serving.
• Hydrogenated Fats: Partially hydrogenated and hydrogenated fats are bad news. If you spot them on the label, move on to a different brand of bread.

I'm going to add my own item to the list -- high fructose corn syrup. It's nearly impossible to find bread without any sweetener in it, but it is possible to find a honey-sweetened bread if you want to avoid HFCS. Better yet, make your own bread at home and then you get to control what goes in it!