Recommended Breads & Cereals *Updated*
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| Tue, 04-26-2005 - 11:35am |
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 additional healthy carbohydrates into your diet. For good nutrition, build up to 2-3 Fruit Servings per day and 2-3 Grain/Starch Servings per day on Phase 2. The goal is to eat healthy carbs while continuing to lose weight, so pay attention to how they affect you. Referring to the Phase 2 Foods To Enjoy list for good grain choices, incorporate various grains. A bread or cereal serving = 1 ounce (30 grams). "The guidelines for bread on the South Beach Diet refer to a one-ounce serving. Each one-ounce serving must be 100% whole grain and contain at least 3 grams of fiber or more. Sweetener of any kind is used to 'feed' the yeast in leavened bread. That is how the bread rises, so the small amount used in bread is ok to have. Be sure to check the nutrition labels to determine the one-ounce portion size for each bread." ~ Margaret/SBD Nutritionist
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 are nutritious. They contain phytochemicals that 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
Bread 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 Smart & Healthy Fiber Goodness (4g fiber per slice)
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)
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
Rubschlager European Style Whole Grain
Rubschlager 100% Rye Rye-Ola Sunflower
Rubschlager 100% Rye Rye-Ola Rye
Rubschlager 100% Rye Rye-Ola Pumpernickle
Sara Lee Heart Healthy Plus 100% Whole Wheat with Honey - (2 slices - count as 1.5 starch servings)
Other bread & grain products:
Buena Vida Whole Wheat Low Carb Tortillas - (3g fiber)
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 - 1/2 bagel = 1.5 starch servings)***
Pepperidge Farm 100% Whole Wheat Bagels (3g fiber - 1/2 bagel = 1.5 starch servings)***
Pepperidge Farm 100% Whole Wheat Mini-Bagels (3g fiber - 1 whole bagel = 1 starch serving)
Pepperidge Farm 100% Whole Wheat English muffins (3g fiber)**
Ry-Krisp fat free light rye – 4 crackers (4g fiber)
Sara Lee "Delightful" 100% Whole Wheat Bagels (1/2 bagel = 1 starch serving)****
Thomas' 100% Whole Wheat Carb Consider Bagels (1/2 of bagel = 1 starch serving)****
Thomas' Sahara 100% Whole Wheat Pitas - large (5g fiber - 1 pita = 2 starch servings)
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 – NEW as of 3/05: "In our new cereal guidelines, cereals with 3.0 grams - 4.9 grams of fiber per serving are considered "good" fiber choices. Those with 5.0 grams or more per serving are considered "high" sources of fiber. A serving size is one ounce (30 grams). We recommend trying to find a cereal on the upper end of "good" and reaching toward "high". Try to find one with 8 or less grams of sugar per serving. With these guidelines you can probably find several healthy cereals." - from official SBD site
Prior guideline - A good cereal contains 8 grams of fiber or more and 8 grams of sugar or less per serving (1 oz or 30 grams). 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:
Per new guidelines, these are considered "high" sources of fiber and among the BEST choices:
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)
Nature's Path Organic Optimum Slim Cereal (3/4 cup - 8g 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)
Not as good as the above higher sources, but still within the new guideline for "good":
Kellogg's Special K for LowCarb Lifestyle - 5g fiber per 1 oz. serving - 1 cup
South Beach Diet cereals
Wheat Chex 100% Whole Grain (not multigrain) - 3g fiber per 1 oz. serving - 2/3 cup
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)
Hodgson Mill Multi Grain Hot Cereal w/milled flaxseed & soy (1/3 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)
* 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.
Are grains really that important to include in our diet? Are they necessary?
Margaret/SBD Nutritionist: The South Beach Diet helps its members focus on a well-balanced meal plan for life, and whole grains play an important role. There are two types of fiber - soluble and insoluble - found in whole grains. While we often think of insoluble fiber in relation to preventing constipation, soluble fiber may play a role in lowering cholesterol levels. Additionally, whole grains contain antioxidants and phytochemicals, which we now know can offer us protection from certain chronic illnesses. And whole grains provide essential vitamins and minerals necessary for a healthy life, which may not be found in other food groups. The new 2005 federal dietary guidelines recommend that we consume at least three servings of whole grains every day. We at the South Beach Diet agree! :)
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
The "Whole Grain" Craze - The Daily Dish - April '05
Last year could have been labeled the year of the "low carb" craze. Now it seems that 2005 will soon become the year of the "whole grain" craze. While The South Beach Dietâ„¢ has always emphasized whole grains, manufacturers have now seized upon this new catchphrase to promote a sense of healthfulness among their products. But do these products really deliver all the benefits implied by the words "whole grain"?
It's true that many "whole grain" foods offer fiber, minerals, and antioxidants not found in refined-grain products. Still, you can't assume that just because a product is labeled "whole grain" that it's good for you. Many "whole grain" items (like cereals) contain loads of sugar that cancel out the benefits.
So the next time you reach for a "whole grain" food at the store, check the ingredients and nutrition panel. Make sure it's low in sugar and is free of trans fats.
Edited 6/4/2005 7:58 am ET ET by cl-maggie_kelly

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100% whole wheat bread is always the best choice.
Bread should be 3 grams of Sugar or less per serving or am I confusing that with salad dressing.
I think I am still a bit confused by sugar in breads and cereals. How many grams max to still be considered a sugarless lifestytle/product/ etc?
Yes, you are confusing it with salad dressing and other condiments.
Thanks, but I have been reading so much, labels, here, the SB website and I think even now a month later (just about) I am still confused. I guess I am missing something.
I got Orrowheat bREad, whole wheat, no trans fat, Whole Wheat flour, but like 4th ingredient is sugar, YEt, sugar per slice/serving is only 3 grams .
So how can this be?
If sugar is 4th ingredient, doesn't that mean sugar content is high? If so, why only 3 grams sugar per serving.??
Does it actually say somewhere how much sugar (grams) should be in bread? It is not the same as salad dressing (3 grams) as I was confused b/w the two, but then what is it?
Sorry but I am really trying to get this right and breads that I see at Safeway and Albertsons all seems to have sugar or frutose high on list of ingredients, will this amount cause cravings?
And why are we allowed Dark chocolate since it definitely has Sugar that is well over 3, 5, 8 grams????? Wont this trigger cravings, yes I know about the GOOD benefits of dark chocolate, but I am wondering about setting off cravings?
Ugh, sorry needing so much clarification.
Hi,
There are no guidelines for the amount of sugar in bread.
Lol, yes i think I have been overanalyzing. I was going along doing fine, and thinking I had a handle on it all, then I started thinking, reading lots and think I got myself confused.
Thank you so much for your answers, it helps so much.
I still cannot find Pepperidge farm breads, I really want to try those.
anyway, thank you again for your answers and PaTiencE! :)
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