Bread & Cereal recommendations *updated*
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| Tue, 02-15-2005 - 1:18pm |
This list is not necessarily all-inclusive. This list contains name-brand products that are known to have been SBD-approved. 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 100% whole-grain and contains 3 grams of fiber or more per slice (or one ounce serving). Check labels closely and always choose according to the guidelines. Name brand recommendations are subject to change without notice. "Often food manufacturers change the composition of their foods." Maureen/SBD Nutritionist
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, 2 oz. each - counts as 2 starch servings)
Food For Life - Ezekiel 4:9 Sprouted Grain Hotdog Buns (6g fiber, 2 oz. each - counts as 2 starch servings)
Freihofer's 100% Whole Wheat
Mestemacher 100% whole-grain breads
Mrs. Baird's 100% Whole Wheat
Nature's Own 100% Whole Wheat
Oroweat 100% Whole Wheat Carb Counting Hamburger Buns - (6g fiber, 1.5 oz. each - counts as 1.5 starch servings)
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 – 4 crackers (4g fiber)
Sara Lee "Delightful" 100% Whole Wheat Bagels - (3.5g fiber per ounce - 1/2 of bagel)****
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). Check labels closely and always choose according to the guidelines. Name brand recommendations are subject to change without notice. "Often food manufacturers change the composition of their foods." Maureen/SBD Nutritionist
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
** English Muffins count as two bread servings - "One whole English muffin would be considered two starches." 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
**** Sara Lee "Delightful" 100% Whole Wheat Bagels - "Yes, these sound good. For bagels we recommend those that are whole grain and have 3 grams of fiber or more per ounce. These meet the guidelines perfectly! 1/2 a bagel would be a serving. Enjoy!" Beth/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
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 “100 percent whole wheatâ€. Terms like “natural whole-grain goodness,†“whole wheatâ€, “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 2/21/2005 7:20 pm ET ET by cl-maggie_kelly

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Maggie and Cathy, thanks for the information. I'll just keep reading those lables. Someone has to have a product out there for me.
Julie
Julie,
We like Friehofer's brand at our house.
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