question about flours and sugar

sistertransister

i am working on trying to cook more from scratch for my family...
i now that alot of white flour and white sugar are not good for my family...
so i have been trying to research some alternatives. i am finding so much info that i am a little overwhelmed...ok--alot overwhelmed.
almond flour-whole wheat flour--whole wheat white four--red whole wheat flour--some says stone ground some says not. and that's just the flour--i found just as many options for sugar and natural sweetners.
need some help understanding the differences and which are good alternatives and which are not...
thanks for your help!