is this true about whole grains?!

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Yes, it's even more true of the genetically modified grains that are now produced.

For optimal health, I advocate a low carb way of eating. As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories, because insulin (the ONLY fat storage hormone) isn't activated.

I personally believe in using fat as fuel instead of carbohydrates. Fat is totally benign in the absence of insulin. There aren't enough calories in vegetables & fruits to fuel the body, if you get enough calories from carbs to fuel the body, then you maintain an almost constant high insulin level with roller coaster blood glucose levels. I recommend fats from butter, coconut, olives, avocados, nuts, fish & meats, chia seeds & flax seeds.

When you restrict higher carb, lower nutrition foods, it becomes much easier to greatly increase vegetables in your diet. Change your mindset just adapt it to low carb -
replace bread with lettuce
replace pasta with cabbage
replace rice with cauliflower
replace potatoes with brocolli

High carb levels trigger insulin which unbalance other hormones, promote inflammation, weight gain, hunger. Controlling insulin levels will balance out other hormones and allow sex hormones (testosterone in men) & human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.

Carbohydrates trigger insulin, the fat storage hormone. Protein triggers the fat burning hormone, glucagon.

Highly nutritious foods you should consider: avocados, sardines, sprouts, spirulina, paprika, turnip greens, mustard greens, kale, garlic, brewers yeast, raw almonds, ground flax seeds & chia seeds.

Yes and no.

The biggest point missing is that people need to eat according to their lifestyle. While certain grains may not be a nutrient dense as other options, whole grains are energy dense like sugar, but much healthier than sugar. For those leading a very sedentary lifestyle, grains are a poor choice, as these calories just add body fat. In a very active lifestyle, calorie dense carbs help give you plenty of energy.

This goes back to the everyone believing that there is eating habit that is appropriate for everyone. This is just not true. As we are all different people leading different lifestyles, our dietary needs will be just as varied.

yes