South Beach Diet - Whole Grains

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06-08-2005, 11:36 AM
Okay, so next week I've decided to switch the fruit out for the whole grains to see if that will make a difference.

I was in the grocery store yesterday perusing the bread isle, and I'm just confused. There were so many varieties that said, 12 grain, whole wheat, etc. What the heck am I looking for? Is it as simple as a bread with grains, but no added sugar?

What brands do you eat? I need some suggestions or I'll be in that isle for hours!

06-08-2005, 11:44 AM
Love, I try to look for anything that says 100% Whole Wheat or 100% Whole Grain. Then I check the ingredients to make sure it doesn't have any white flour in it....Sara Lee makes a really good one. I found some crackers too that are really good....Kashi TLC whole grain.
I never thought about checking the sugar content of the bread! Maybe I should have looked at that too I just checked my bread, and there is brown sugar and honey in it, but there is only 2g of sugar in it. Anyway that's what I've been eating and it hasn't slowed my weight loss down any.

06-08-2005, 11:48 AM
I found this on another site but I think the information has not changed.

From the "Daily Dish", the newsletter from the paid SBD site:

What to Look for on Labels

Here are three things to watch for when shopping for the South Beach Diet:

High Fiber. Look for breads (Phases 2 and 3) with at least 5 grams of fiber per serving. In general, it is recommended that you get four "high" fiber sources every day (with 5 grams or more of fiber per serving), and three to four "good" fiber sources (with 2.5 grams of fiber per serving). Good fiber sources also include vegetables, whole grains, and beans.

Low Sugar. A simple way to identify sugar in processed foods is to look for words ending in "ose," such as glucose, lactose, and sucrose. If any of these words appear in the first three ingredients listed, then the item is likely to be high in sugar and should be avoided.

"Good" Fats. Stick with monounsaturated fats, like canola oil and olive oil, and polyunsaturated fats like corn oil, peanut oil, and sesame oil. Avoid hydrogenated, saturated, and trans-fatty acids whenever possible. Most solid margarines contain trans-fatty acids, which are created when oil becomes "partially hydrogenated."

Breads to Buy (Phases 2 and 3)

Why are whole-grain breads better for you than breads made with enriched or refined flour? One reason is that whole-grain breads have a lower glycemic index. Another is that whole grains contain phytochemicals that may help cut the risk of heart disease and cancer. If you're in Phase 2 of the diet and can start eating bread again, here are some good brands to buy:

Pepperidge Farm:
100% Stoneground Whole Wheat
Natural Whole Grain 9 Grain
Natural Whole Grain German Dark Wheat
Pepperidge Farm Natural Whole Grain Crunchy Grains or Multi-Grain

European Style Whole Grain
100% Rye Rye-Ola Sunflower
100% Rye Rye-Ola Rye
100% Rye Rye-Ola Pumpernickle

100% Whole Wheat
Natural 12 Grain
Natural Oatnut

Other brands:
Nature's Own 100% Whole Wheat
Mrs. Baird's 100% Whole Wheat
Roman Meal 100% Whole Wheat
Arnold 100% Whole Wheat dinner

Eat Fortified, Avoid Enriched

Have you ever seen foods labeled "Vitamin Fortified" and "Vitamin Enriched" and wondered, "What's the difference?"

When something is "fortified," nutrients that were never present in the original product have been added to make it healthier. Common examples include the addition of vitamin D to milk, calcium to orange juice, and soy milk and omega-3 fats to cereals.

When food is "enriched," nutrients that were lost or decreased during processing have been added back to the final product. For example, after creating white flour from wheat, manufacturers reintroduce B vitamins that were stripped during the refining process.

Does that make "enriched" foods healthy? Not really. According to Dr. Agatston, the added nutrients in enriched foods cannot compensate for the natural nutrients and fiber that were lost during the refining process. Fortified foods, on the other hand, still have their natural nutrients and fiber, and in most cases have an added benefit. So follow this general rule the next time you shop: Avoid enriched, eat fortified.

06-08-2005, 11:59 AM
great advice.

I am not really a bread girl per se -- I like myself a wrap. Any recs on that? If bread better???

There are all these low card wraps out there -- whole wheat and no sugars in it. I hope I can eat those next week!

06-08-2005, 01:04 PM
I use the La Tortilla Low Carb Whole Wheat tortillas. Even though they say that they are low carb, they don't have any nasty stuff in them.

My husband likes the Mission Whole Wheat tortillas. They don't seem quite as healthy but he likes the taste better and they are definitely better than flour.

06-08-2005, 01:07 PM
And whole wheat tortillas and pita make great skinny, crispy pizzas!

06-08-2005, 01:12 PM
yummy ruth!!!!

06-08-2005, 02:12 PM
Love, it's ALL about the ingredients. If it says "Enriched" in the list, put it back. 100% whole wheat should be good, but you have to check ingredients to make sure. Try to get the lowest grams of sugar possible...some add tons of sugar to the bread.

I like Pepperidge Farms Natural Whole Grain Breads. You can find out more here: and here:

I also get Whole Wheat rolls made by the bakery at Wegmans. What I've been told is that in order to call themselves "Whole Wheat", products have to be made completely with whole wheat flour. If they use any white flour, they can only be called "Wheat". So check labels very carefully, okay? Toss back anything with the word enriched and try to get the lowest sugar possible. :D

sweet tooth
06-08-2005, 02:21 PM
Could someone put the info that Barb wrote into the FAQs. It is a really good reference.

06-08-2005, 03:04 PM
And whole wheat tortillas and pita make great skinny, crispy pizzas!

I made one of these last night!! Used a whole wheat pita, tomato sauce with my own mix of seasonings, part-skim mozzarella, mushrooms, green peppers, few slices of pepperoni (although I don't know what I'll do with the rest of the package now!) and it was wonderful!! Nibbled on some cold veggies as a side... YUM!

06-08-2005, 03:12 PM
Sassy - when I buy turkey pepperoni or Canadian bacon for pizza and have leftovers, I have laid it in a single row in the freezer and then bagged it once it was frozen so I could take it out and just use whatever I need. Normally, though, DH and Brian eat it up before I have to worry about it going bad. My son has gotten so used to the lower fat in turkey pepperoni and canadian bacon and he will no longer even eat regular pepperoni when he gets it at school.

sweet tooth - I'll put the info into the FAQ section but only a moderator can sticky it if they feel it is worth it. What might be better is to have a thread that is stickied that says Phase 2 Information and have it link to the thread I create as well as other threads that might be important for those in phase 2.

sweet tooth
06-08-2005, 03:15 PM
Thanks Barb. I just thought it would be valuable to have that info stickied for quick reference.

06-08-2005, 03:58 PM
Thanks so much! What wonderful information. You just saved me from hours of contemplation in the bread isle!

I think I'll try that Pizza idea too. Do you just bake it in the oven with the toppings on?

THANKS again!

06-08-2005, 04:43 PM
I make sure all toppings are cooked if they need to be. Then I take the pita bread, add sauce, add toppings and add cheese. Then I put it in the oven just until the cheese is melted.

06-08-2005, 05:51 PM

There is only one bread I've eaten so far. Thanks for the tip on the whole wheat tortilla to make a skinny pizza. Yummy. My favorite bread is:
Rubschlager: European Style Whole Grain 100% Rye Sunflower. I eat it with ham and laughing cow cheese and cucumbers all open faced like the Europeans! This I eat for breakfast. Glad to see it was on the good list. It has lots of fiber!


06-08-2005, 07:01 PM
Never been a bread kind of gal, BUT the mission whole wheat low carb tortillas are DELISH!!!! YUMMMM!!!! So happy they just came out w/ them just in time for my Phase II, whooohooooooo ;)

06-08-2005, 07:22 PM
Barb and Peggy, that's a great idea! I'll put in a Phase 2 Info thread and sticky it with a link to your info. Thanks! :D

06-08-2005, 08:54 PM
I use the La Tortilla Whole Wheat tortillas too. I thought they took a little getting used to but at the time that was all there was so I gladly ate them. When I am really craving chips and guacamole, I cut a couple of tortillas into wedges and give them a quick fry and make quacamole (more like a relish) with a more onions, cilantro and jalapenos than avocado. hmmm, I am making myself hungry..gotta stop.