Bread & Cereal Recommendations *Updated*

iVillage Member
Registered: 12-19-2002
Bread & Cereal Recommendations *Updated*
9
Wed, 02-02-2005 - 5:05pm

This list is not necessarily all-inclusive.  This list contains name-brand products that are known to be SBD-friendly.  This list may assist you in making choices as you shop. 


Bread and Cereal Recommendations – South Beach Diet

In Phase 2, you'll gradually begin to reintroduce healthy starches and carbohydrates into your diet. The goal is to eat healthy carbs while continuing to lose weight, so pay attention to how they affect you. If your weight loss stalls or cravings return, cut back or try some different carbs and monitor the results.


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:



Breads


Guideline – Made of whole-grain and contains 3 grams of fiber or more per slice (or one ounce serving). 


Arnold 100% Whole Wheat dinner


Brownberry 100% Whole Wheat
Brownberry Natural 12 Grain
Brownberry Natural Oatnut

Food For Life - Ezekiel 4:9 Sprouted Grain Bread
Food For Life – Genesis 1:29 Sprouted Grain Bread


Food For Life - Ezekiel 4:9 Sprouted Grain Hamburger Buns (6g fiber)
Food For Life - Ezekiel 4:9 Sprouted Grain Hotdog Buns (6g fiber)
Freihofer's 100% Whole Wheat
Mestemacher 100% whole-grain breads
Mrs. Baird's 100% Whole Wheat
Nature's Own 100% Whole Wheat

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

Roman Meal 100% Whole Wheat 


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

 
Other bread & grain products:
FlatOut Flatbreads – (15g fiber)**


Food For Life - Ezekiel 4:9 Sprouted Grain English Muffins (3g fiber)****


Food For Life - Ezekiel 4:9 Sprouted Grain Tortillas (5g fiber)


Kashi GoLean frozen waffles - original or blueberry - 1 waffle (3g fiber) 
LaTortilla Factory Whole Wheat Tortillas - (8g fiber)
Oroweat 100% Whole Wheat Bagels - (3g fiber per ounce - 1/3 of bagel)
***


Ry-Krisp fat free light rye â€“ 4 crackers (4g fiber)
Thomas' Sahara 100% Whole Wheat Pitas - large (5g fiber)
Thomas' Hearty Grains 100% Whole Wheat English Muffins (3g fiber)****
Triscuit 100% Whole Wheat - 6 to 8 crackers (3g fiber)


Tumaro's Multi Grain Tortillas (8g fiber)
Wasa Crispbread – all flavors - 2 crispbreads (4g fiber)

Cereals

Guideline – A good cereal contains 6-8 grams of fiber* or more and 8 grams of sugar or less per serving (1 oz or 3/4 cup).

Cold Cereals:


Barbara's Bakery GrainShop Organic Whole Grain Cereal (2/3 cup - 8g fiber)
General Mills Fiber One (1/2 cup - 14g fiber)


Kashi GoLean original - not Crunch (3/4 cup - 8g fiber)
Kashi Good Friends original - not Cinna-Raisin Crunch (3/4 cup - 8g fiber) 


Kellogg's All-Bran Original (1/2 cup - 9g fiber)


Kellogg's All-Bran with Extra Fiber (1/2 cup - 13g fiber)


Kellogg's Bran Buds (1/3 cup - 11g fiber)


Post 100% Bran Cereal (1/3 cup - 8g fiber)


Post Shredded Wheat & Bran (1 1/4 cup - 8g fiber)


Uncle Sam Cereal (1 cup - 10g fiber)

Hot Cereals (serving size is 1/2 cup, uncooked, unless otherwise specified):
Arrowhead Mills 7 Grain (1/3 cup)


Arrowhead Mills Steel Cut Oats (1/4 cup)


Kashi Breakfast Pilaf


McCann's Steel Cut Irish Oatmeal (1/4 cup)


Mother's Multigrain


Mother's Whole Wheat


Old Wessex Oatbran


Quaker Oat Bran
Quaker Old Fashioned Oats (the slow-cooking type)
Quaker Multigrain


Ralston 100% Wheat
Red River Original hot cereal - not instant (1/3 cup - 7.6g fiber)
Roman Meal Original with Oats (1/3 cup)
Store-brand Old Fashioned Oats (the slow-cooking type)
Wheatena (1/3 cup)




*  New Cereal Guidelines - The guideline for fiber in cereal has changed from 8g minimum to 6-8g minimum fiber per serving:  "For cereal choices, we like to see 6 to 8 grams of fiber (or more) and 8 grams of sugar (or less) per 1-ounce serving. One ounce is approximately 29 grams."  Margaret/SBD Nutritionist


** Flat Out Flatbreads – “
This product appears to be a predominantly whole grain product with whole wheat flour listed as the second ingredient after water. It contains a great deal of fiber - 15 grams. You can use this product as a starch serving. With the amount of fiber it contains, additional fluids may be advised. Monitor for any cravings.” Sandy/SBD Nutritionist 

***  Oroweat 100% Whole Wheat Bagels – “This does appear to be primarily a whole grain bagel. The only problem with this bagel (and other bagels on the market) is that it is equivalent to 3 pieces of bread. If you do have this, 1/3 would be a serving of bread.”  Rachel/SBD Nutritionist


"Whole wheat bagels may be reintroduced during Phase 2. A serving size is considered about one ounce, which is comparable to a slice of bread. Many bagels are greatly oversized, so caution is recommended for serving size. When reintroducing a new carbohydrate-containing food, it is important to monitor your reaction. A whole grain bagel should contain at least 3 grams of fiber per ounce." Sandy/SBD Nutritionist 

**** English Muffins count as two bread servings - "One whole English muffin would be considered two starches." Sandy/SBD Nutritionist 






PHASE 2: Are there guidelines I should follow when buying bread?



When shopping for bread, it's important to read the list of ingredients. Look for â€œ100 percent whole wheat”. Terms like “natural whole-grain goodness,” “whole wheat”, “enriched wheat flour,” and “unbleached flour” may mean that the bread is actually made with refined flour. The best breads are made with whole grains and contain at least 3 grams of fiber per slice.


From the SBD nutritionist - why you should avoid “low-carb” breads:


There are two main reasons why the added fiber and protein 'low carb' products are not the most desirable for our members. One is the added fiber used to make 'low carb' products is usually highly processed cottonseed, oat, or soy fiber. They don't supply the nutrients and phytochemicals that come with the whole grain.
The second reason is protein and carbohydrates supply the same amount of calories per gram. Therefore, removing carbohydrate and adding protein really has no affect on caloric level. Unfortunately, the ‘low carb’ bread will not supply a certain 'edge' to your meal plan to help you lose weight.
We would rather see our members select a true carbohydrate source when having a bread, and a true protein source when choosing a meat. In addition, we want our members to enjoy the benefits of a whole grain product with all of the fiber and the nutrients.
By following the SBD plan you will learn how to achieve the best balanced meal plan possible. Protein, carbohydrates, and fats are all important for our bodies. It's choosing the best ones that can be tricky!


Low-carb breads, cereals, pasta, cookies, and chips: Which of these products, if any, are allowed on the South Beach Diet?

Unfortunately, there's no easy answer to low-carb shopping. You'll have to approach each product on a case-by-case basis and read the nutrition labels to determine which ones are okay.  Remember that the South Beach Diet is not a low-carb diet. Your goal should be to learn how to identify the foods that contain good carbohydrates and good fats—and to make those foods a permanent part of your diet


 Choose items that are:



  • Low in saturated fat
  • Limited in sugar alcohols (due to laxative effect)
  • Made with natural ingredients
  • Made with whole grains instead of refined flour



Edited 2/6/2005 11:27 am ET ET by cl-maggie_kelly
iVillage Member
Registered: 05-03-2004
Fri, 02-04-2005 - 6:12pm

Hi Maggie!

I know it's been a while! I love your new pictures they look great!!! Way to go!!!

I just had two questions about this new list...I was totally shocked to find the Thomas' English Muffins on this list, b/c when I found these a while ago I thought they would be perfect for ph 2 but when I asked about them and the recommendation was only once in a while on ph 3, do you know what prompted the change?

Also, I can't believe we can have Kashi Frozen Waffles! Really?!?? That sounds sooo yummy! We really can have them? I just want to be sure I'm not seeing things?! Those both sound great to me!

Thanks for your help!
Melissa

Melissa

Change takes CHANGE!

iVillage Member
Registered: 04-01-2004
Fri, 02-04-2005 - 10:17pm

Melissa,


The Thomas' English muffins that are okay are the 100% whole wheat.

Photobucket
iVillage Member
Registered: 08-30-2004
Sat, 02-05-2005 - 10:12am
I have a question about this list. I thought before that Triscuit reduced fat and triscuit thin crisps were on this list. Am I mistaken? And if I'm not, are they not okay now? TIA Brandi
iVillage Member
Registered: 12-19-2002
Sat, 02-05-2005 - 10:51am

Hi Melissa!

iVillage Member
Registered: 12-19-2002
Sat, 02-05-2005 - 11:03am

Hi Brandi, great question!

iVillage Member
Registered: 08-30-2004
Sat, 02-05-2005 - 12:36pm
Thanks for your help Maggie! Brandi
iVillage Member
Registered: 06-04-2003
Sat, 02-05-2005 - 4:28pm

Maggie,


  May the Road rise to meet you, and the wind always be at your back!

iVillage Member
Registered: 12-19-2002
Sun, 02-06-2005 - 8:59am

Thanks for sharing that, Karen.

iVillage Member
Registered: 08-06-2004
Sun, 02-06-2005 - 1:08pm

English Muffins