Reading Label's?

iVillage Member
Registered: 06-25-2003
Reading Label's?
5
Thu, 03-06-2008 - 8:36pm

How do you truly know if something is really whole wheat/whole grain? I have heard for example alot of brown rice (like boil in bag brown rice) is not truly real brown rice. Is their anywhere to find a list of some SB legal foods with name brands?


How about bread and pasta , what should I be looking for ingredient and fiber wise?

iVillage Member
Registered: 12-06-2007
Thu, 03-06-2008 - 8:55pm

Reading labels is something that takes time and practice.

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iVillage Member
Registered: 10-25-2004
Thu, 03-06-2008 - 11:18pm

I know what you mean about some labels being misleading.


 


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iVillage Member
Registered: 04-01-2004
Fri, 03-07-2008 - 7:55am

Here's some information that might help:










Which Are the Best Breads?







Q: Bread labels are very confusing! What should I look for when choosing a South Beach Diet™-friendly bread? Do I have to go to the specialty health food store to get the right kind?
Gloria

A: You are right — bread labeling can be confusing. Luckily for us, getting the truth about bread is not as difficult as it sounds. Here is my personal step-by-step plan for making the healthiest bread choice.

  1. Don't be fooled by health claims printed on the front of the package. Products claiming to be "low-carb," "high in fiber," or "whole-wheat" are often labeled that way for the sole purpose of getting you to buy them.
  2. Go directly to the nutrition facts panel on the back. Here you will find all you need to know about the bread, including the amount of fiber, the sugar content, and whether it contains trans fats or high-fructose corn syrup.
  3. Read the ingredient list first and choose bread made with 100 percent whole-wheat or whole grains. Stay away from breads with ingredients that contain "enriched" or "unbleached" flour. Though they may seem healthy, this may mean that the bread was actually made with "refined" flour, which lacks the nutritional value found in whole grains.
  4. Avoid products containing partially hydrogenated oils or added sugar. These items are not South Beach Diet™-approved.
  5. Find a loaf with at least 3 grams of fiber per serving. Most 100 percent whole-grain breads will be rich in natural fiber.

and this:










Whole Grain Help?







Q: I'm just starting Phase 2 and want to introduce bread back into my meal plans. How do I know which "whole-grain" products to choose? —Cindy

A: Unfortunately, the term "whole grain" has become a catchphrase used to promote a sense of healthfulness that is not always earned. Are whole-grain bagels made entirely from whole grains? Not always. In addition, some products — like breakfast cereals — may contain a high percentage of whole grains, but they may also have added sugar and hydrogenated (trans) fats. To add to the confusion, other terms, like "multigrain," "stone wheat," and "100% wheat," don't necessarily mean the product is made with whole grains. But if you're savvy enough to know what details to look for on the package, you should have no problem choosing products that are good for you.

First, it helps to understand what comprises a whole grain. A whole grain kernel is made up of three parts: the outer covering, referred to as the bran; the middle portion, known as the endosperm; and the innermost layer, the germ. The term "whole grain" refers to the fact that these parts are left intact during processing. This is important because each part of the grain has unique health properties. The bran, for instance, is an incredible source of fiber and other healthy plant chemicals; the endosperm contains protein; and the germ is a good source of vitamin E.

When it comes to grains, researchers believe that the whole provides more health benefits than the sum of its parts, since together, all of the healthy components interact with one another. For example, while wheat germ itself is nutritious, it's even better to eat products containing the whole kernel. On the other hand, the least nutritious options are refined-grain products (think white bread) — refining strips away the bran and germ, and all of their nutrients in the process.

So how can you separate products that are truly whole grain from their refined counterparts? Always check the ingredient list. The first ingredient should have the word "whole" in front of a specific grain (like whole wheat or whole oats), or should list a lesser-known (but still whole) grain, like brown rice, bulgur, kamut, millet, and quinoa. Finally, for the healthiest choices, look for whole-grain breads that contain no trans fats and at least 3 grams of dietary fiber per slice.

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iVillage Member
Registered: 06-25-2003
Fri, 03-07-2008 - 1:25pm
Thanks for all the great info !!
iVillage Member
Registered: 08-07-2007
Fri, 03-07-2008 - 1:46pm

Regarding the quick cooking brown rice products,

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