Your complete guide to Whole Grains from the SB Newsletter

[RedRox]

This was released by the official SBD site as part of their Daily Dish newsletter last week. Though it might be helpful here too.

Your Complete Guide to Whole Grains -- Daily Dish on 01/15/10
Surprised that you can eat grains like whole-wheat and whole-grain bread on the South Beach Diet? Grains are an essential part of this healthy eating plan because carbohydrates provide fuel for the body. But not all grains are created equal. Whole grains (as opposed to refined grains) are considered good carbs because they contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and dangerously high triglyceride and insulin levels. You can enjoy whole grains starting on Phase 2 of the South Beach Diet. Here’s more on this important nutrient.

Why Whole Grains?
What exactly does it mean when something is labeled whole grain? It means that the entire kernel of the grain, which is made up of the bran, germ, and endosperm, is left intact during processing. Each part of the grain has different health properties, including fiber, minerals, and antioxidants. Refined grains, on the other hand, like those found in white bread, white rice, white pasta, and certain snack foods, are highly processed, which means that the healthful bran and germ have been removed. While processing increases a product’s shelf life, it also makes the grain essentially devoid of fiber and other nutrients. Not only are refined grains less nutritious, they are digested more quickly. The result? Large swings in blood-sugar levels, cravings for more refined carbs, and constant hunger.

How to Reintroduce Whole Grains on Phase 2
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-2/5902-your-complete-guide-whole-grains-sb-newsletter.html
Once your cravings are under control and you’re ready to transition to Phase 2, you can begin to reintroduce whole grains slowly. Start with one serving daily and gradually build up to three or four servings per day. During the first week of Phase 2, it's best to add one serving to your morning meal, which will help stabilize your blood sugar for the day. Try eating a high-fiber cereal, accompanied by some protein — such as an egg or some low-fat yogurt, for example. If your cravings return, experiment with different whole grains (paying attention to the recommended serving size and making sure you have your snacks on time) until you find those that continue to help keep your cravings under control.

Choosing the Best
There are so many excellent whole-grain choices, how do you choose the healthiest? For starters, when buying whole-grain pastas, breads, and other products, be sure to check that the label says "100% whole wheat" or "whole grain." If the label uses words like "multigrain" or "100% wheat," there’s no guarantee that the product is truly whole grain. Also make sure that the product contains 3 g of sugar or less per serving and has no trans fats.

Here’s a list of the bread, cereal, grains, pasta, rice, and other grain products to enjoy on Phase 2 (and beyond), as well as a list of refined products to avoid:

1. Bread
You can enjoy 1 slice (1 oz.). Look for breads that contain 3 g or more of fiber per slice and no trans fat.
Varieties include:
Homemade breads made with whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
Multigrain bread
Oat and bran bread
Rye bread
Sprouted-grain bread
Whole-wheat bread
Bagels, whole grain — 1/2 small (1 oz.)
Pita — 1/2 pita (1 oz.). Most contain 2.5 g of fiber per half pita; varieties with 3 g of fiber are the best choices, such as stone-ground whole wheat.

Be sure to avoid:
Bagel, refined wheat flour
Bread, refined wheat flour and white bread
Rolls, white dinner


2. Cereal
You can enjoy: Cold cereal (choose low-sugar with 5 g or more fiber per serving; serving sizes vary, so be sure to check labels to determine recommended amounts).
Hot cereal (choose whole-grain and slow-cooking varieties — not instant — with at least 3 g of fiber and no more than 2 g of sugar; serving sizes vary, so be sure to check labels to determine recommended amounts).

Be sure to avoid:
Cornflakes
Cream of wheat
Oatmeal, instant


3. Grains
You can enjoy:
Barley — 1/2 cup cooked
Buckwheat — 1/2 cup cooked
Couscous, whole-wheat or Israeli — 1/2 cup cooked
Farro — 1/2 cup cooked
Flour (soy, spelt, whole-wheat, whole-wheat pastry flour, white, whole wheat)
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=5902
Quinoa — 1/2 cup cooked


4. Pasta
You can enjoy:
Soy pasta — 1/2 cup cooked (3 g or more fiber per 1/2 cup)
Whole-wheat pasta — 1/2 cup cooked (3 g or more fiber per 1/2 cup)

Be sure to avoid:
All pasta made with white flour


5. Rice
You can enjoy:
Basmati — 1/2 cup cooked
Brown, regular, converted, or parboiled — 1/2 cup cooked
Wild — 1/2 cup cooked

Be sure to avoid:
White
Jasmine
Sticky


6. Others
You can enjoy:
Crackers, whole-grain (3 g or more fiber per oz., no trans fats)
English muffin, whole-grain — 1 oz. or about 1/2 muffin (most contain 2.5 g fiber per half a muffin; varieties with 3 g of fiber are the best choice)
Muffins, bran — 1 small, homemade sugar-free (no raisins)
Phyllo dough and shells, whole-wheat — 2 sheets or 4 mini shells
Popcorn — 3 cups popped (air-popped; microwave, plain, no trans fats; stove-top, cooked with canola oil)
Rice noodles — 1/2 cup cooked
Soba noodles — 3/4 cup cooked
Tortillas, 100% whole grain, 1 small (3 g of fiber or more per ounce, no trans fats)

You can reintroduce the following on Phase 3 of the South Beach Diet, but even then they should be eaten sparingly:

* Cookies
* Rice cakes
* Cream of wheat
* Matzo (exception: whole-wheat varieties, which are allowed)

You can find a companion article on a guide to Fruits here: Your complete guide to Fruits from the SBD Newsletter