Surprised that you can eat foods like whole-wheat and whole-grain bread and pasta on the South Beach Diet? Grains are an essential part of Phase 2 and beyond on this healthy eating plan because complex carbohydrates provide necessary fuel for the body. But not all carbs are created equal. Whole grains (as opposed to refined grains) are considered “good carbs” because they contain important nutrients like fiber, which helps to 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 lower total cholesterol, LDL (“bad”) cholesterol, and high triglyceride and insulin levels. Here’s more on this important food group.

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 whole 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 strips the grain of fiber and other nutrients. Not only are refined grains less nutritious, they are digested more quickly. The result? Swings in blood-sugar levels, cravings for more refined carbs, and constant hunger.

How to Reintroduce Whole Grains on Phase 2
Once your cravings are under control on Phase 1 and you’re ready to transition to Phase 2, you can begin to reintroduce whole grains slowly. Start with 1 serving daily and gradually build up to 3 or 4 servings per day. During the first week of Phase 2, it's best to add 1 serving to your morning meal, which will help stabilize your blood sugar early in the day. Try eating a high-fiber cereal with milk or 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 keep your cravings under control.

Choosing the Best
There are many excellent whole-grain choices, so 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," “100% whole oats,” or “100% whole rye.” If the label uses words like “whole wheat,” "multigrain," “3-grain,” “10-grain,” or "100% wheat," there’s no guarantee that the product is truly whole grain. Avoid breads containing “enriched wheat,” “enriched white flour,” “flour,” or “unbleached flour” because they’re most likely made with refined flour. Also make sure that the product contains at least 3 grams of fiber and no more than 3 grams of sugar per serving, and contains no trans fats.

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