Bread Buying Tips

As you’re following the South Beach Diet, you already know that when you start Phase 2, you can reintroduce whole grains, including a number of types of bread, back into your diet. With the wide selection of breads at the grocery store, choosing the best one may be a challenge, but we're here to help! Check out our bread-buying cheat sheet below:

Choosing the Best Breads
Go for whole-grain bread varieties. Whole grains are essential in any healthy eating plan. They are rich in B vitamins, iron, fiber, and protein, and they provide you with sustained energy. Studies show that eating whole grains can also help lower your risk of diabetes and heart disease.

Be sure to check that the label says “100% whole wheat,” “100% whole oats,” or “100% whole rye,” for example. If the label uses words like “whole wheat,” “multigrain,” “3-grain,” or even “10-grain,” there’s no guarantee that the bread actually contains any whole grains. Also, make sure that the bread contains no more than 3 grams of sugar and at least 3 grams of fiber per serving and has no trans fats. Avoid breads containing “enriched wheat,” “enriched white flour,” "flour,” or “unbleached flour” because they can be made with refined flour.

Here’s a list of whole-grain bread varieties you can enjoy. Just be sure to follow the guidelines above:

  • Homemade breads made with whole grains
  • 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
Note: If you are gluten intolerant, there are many breads available today made with flour from grains like buckwheat, brown rice, and millet that do not have gluten. Avoid breads made with white rice flour and those that have more than 3 grams of added sugar.

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