For those of you on the south beach diet I thought this article from the South beach diet website would be interesting. It has a lot of useful information like re introducing carbs into your diet.
Thanks
Aaron
Fit-Nex
Daily Dish
Your Complete Guide to Whole Grains
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
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:
- 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
- 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
- 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)
Quinoa — 1/2 cup cooked - 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
- 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
- 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)
Condiments: Which to Enjoy, Which to Avoid
Condiments can add flavor and excitement to food, but be sure you dress your food for success! This means choosing condiments with no added sugars or unhealthy trans fats. Ketchup, for example, is loaded with sugar, as are some salsas and steak sauces. Always read labels carefully, and select only those products made with good fats, like extra-virgin olive oil or canola oil, and no added sugars. Consider this list of condiments to enjoy and avoid:
Enjoy:
- Mustard
- Horseradish
- Hot sauce
- Pesto
- Vinegars
- Soy sauce
- Worcestershire sauce (limit yourself to only 1 tablespoon of Worcestershire sauce, since it’s made with molasses)
- Sour cream (light and reduced-fat versions)
- Cream cheese (reduced-fat or light)
- Trans-fat-free margarine
- Sugar-free jams and jellies
- Sugar-free syrups
Enjoy the following condiments, but be sure to choose products made without added sugars. Check labels carefully!
- Spaghetti sauce
- Salsa
- Steak sauce
- Mayonnaise (choose a regular full-fat or low-fat variety)
Avoid:
- Barbecue sauce
- Ketchup (look for varieties made with no added sugars)
- Cocktail sauce (look for varieties made with no added sugars)
- Teriyaki sauce
- Honey mustard
- Regular jellies and jams
- Maple syrup
Curb Hunger with Filling Foods
The key to sticking to any healthy diet, and keeping hunger at bay, is to eat nutritious, filling foods. That’s why, on the South Beach Diet, we stress eating nutrient-dense, fiber-rich foods, as well as good fats and lean protein. It’s also why we tell you to avoid the highly processed (essentially fiberless) carbohydrates found in baked goods, many breads, snack foods, and other convenient favorites, which can have the opposite effect on satiety. High-fiber foods, good fats, and lean protein (as well as acidic foods) all help to slow the digestion of the sugars in carbs. When you include a variety of these foods in your diet, your body produces less insulin, and less insulin means fewer swings in blood sugar levels. It is these swings that are the cause of cravings and constant hunger in the first place. Once your blood sugar is under control, however, you’ll find that your cravings and hunger greatly diminish and that you’ll feel more satisfied after a meal. Read more about curbing hunger with foods that are filling.
Fiber. Fiber’s major role in digestion is to slow the absorption of sugar. The greater the fiber content of a food, the greater its affect. That’s why highly processed oatmeal, for example, isn’t as good for you, diet-wise, as the steel-cut variety. The latter has all its fiber still intact, the former has essentially none. Therefore, before the stomach can digest the sugars in the steel-cut oatmeal, it has to separate them from the fiber. Once isolated, the fiber passes undigested through your system, slowing digestion down. In other words, fiber is an obstacle to digestion, and a good one, because it promotes satiety.
Fat. Fat, too, slows the speed at which your small intestine accesses the sugars you’ve eaten. (However, you do have to be careful about which fats you consume. Just as all carbohydrates are not the same, all fats are not the same and you need to stay away from saturated fats and trans fats.) When you eat a piece of white bread, for example (which we hope you will only do occasionally), try to have it with a little monounsaturated olive oil or some reduced-fat cheese rather than eating the bread alone (or with highly saturated butter or full fat cheese). Likewise, having an occasional baked potato topped with reduced-fat sour cream is better than eating it plain. The calorie count might be higher, but the fat contained in the sour cream will slow down the digestive process, thereby lessening the amount of insulin that the potato prompts your body to make. Good fats also make food taste better, helping you to feel more satisfied.
Protein. Because protein foods are digested slowly, they too do not produce the spikes in blood sugar that stimulate hunger and overeating. On the South Beach Diet, you can eat lean cuts of beef, lamb, and pork; skinless white meat chicken and turkey; game meats; fish and shellfish; soy products; beans and other legumes; eggs and fat-free and low-fat dairy products.
Acidic foods. Interestingly, acidic foods, such as lemon and vinegar, also slow the digestion of carbs and the rate at which your stomach empties. You can dress salads or vegetables with either one and enjoy the benefit.
The Scoop on Sugar Substitutes
The challenge of following any healthy eating plan is not feeling deprived of your favorite foods – including sweets from time to time. While the South Beach Diet suggests you eliminate sugar and sugary products (because they cause swings in blood sugar, which may lead to cravings), the good news is there are sugar substitutes that you can enjoy in all Phases. Unlike regular sugar, sugar substitutes are calorie-free, and consuming them does not lead to an increase in blood sugar levels. So, if you’re in the mood for something sweet, you can happily have a treat (like a rich-tasting, no-sugar-added Fudgsicle) made with a sugar substitute. Here’s a look at some common sweeteners.
- Sucralose: At 600 times sweeter than table sugar, sucralose is the sweetest of all artificial sweeteners. It’s used to produce low- or no-calorie frozen and gelatin desserts, beverages, and gum. In addition to being heat stable, sucralose has the advantage of measuring like sugar, so it’s a good substitute for sugar in baked goods. There are more than 110 studies on sucralose that verify it’s safe for consumers.
- Aspartame: Aspartame is 200 times sweeter than sugar, and it has a wide variety of uses — from sweetening whole-grain cereals (Phase 2) to sweetening cold beverages like iced tea. Manufacturers use aspartame in chewing gum, beverages, and desserts. Since aspartame loses some of its sweetness during extreme heat exposure, it’s best to cook or bake with it only using recipes that have been specifically designed by aspartame manufacturers. Aspartame is the most extensively researched sugar substitute on the market, so consumers can be confident that it’s safe. However, certain people, including those with the rare metabolic disease phenylketonuria (PKU), pregnant women, and those with advanced liver disease, are urged to avoid it.
- Saccharin: Frequently found in baked goods and diet soda, saccharin is the sugar substitute with the longest history. Saccharin, which is several hundred times sweeter than sugar is heat stable, so it’s an acceptable choice for cooking and baking. It’s also commonly consumed as a sweetener for coffee and tea. While there has been concern over a possible link between saccharin and stomach cancer, this suspicion has not been proven in scientific studies.
- Acesulfame K: Acesulfame K, also known as acesulfame potassium, was approved by the FDA in 1988. It’s 200 times sweeter than sugar, and manufacturers often use it in combination with aspartame in candies, baked goods, beverages, and frozen desserts. At home, you can use acesulfame K in both hot and cold beverages. More than 90 studies involving the use of acesulfame K document its safety.
- Sugar alcohols: Sugar alcohols provide sweetness and texture similar to sugar, but they contain fewer calories and they don’t impact blood-sugar levels. You can identify the many different sugar alcohols available by looking in the ingredient list for words ending in “ol,” such as mannitol and sorbitol. The main concern with sugar alcohols is the laxative effect they can produce. Some people are more sensitive to this effect than others, so take note of your reaction to foods that contain sugar alcohols. The limit on Sweet Treats (75 to 100 calories daily) should also help reduce any unpleasant side effects.
- All About Eggs
- Whether you like them scrambled for breakfast, deviled for a satisfying snack, or made into a delicious frittata for a simple weeknight meal, eggs are a versatile source of lean protein that can be enjoyed in all Phases of the South Beach Diet. When shopping for eggs, you’ll notice that there are many types to choose from: brown eggs, white eggs, jumbo, and small. Here we’ll crack any confusion you may have regarding eggs.
- Shell color: Interestingly, the difference in shell color has nothing to do with the quality of the egg. The color of the eggshell depends on the breed of the hen. Some hens lay white eggs and others lay brown ones — some even lay green. There is no difference in nutritional value or taste. The price of brown eggs tends to be higher only because the hens that lay these eggs are larger and require more food.
- Yolk color: These color differences depend on the type of feed given to the hen. While hens given wheat-based feed tend to produce eggs with lighter-yellow yolks, those given corn-based feed tend to produce eggs with darker-yellow yolks. Fortunately, the color of the yolk does not affect the flavor or nutritional value. The yolk is the most nutritious part of the egg — it contains respectable amounts of vitamins A, C, and E, as well as some plant chemicals known to improve eye health.
- Egg size: Eggs come in many sizes, from small to jumbo. Generally, recipes call for large eggs, so it’s good to have these on hand. That said, even though they’re labeled “large,” they don’t seem big. If you like to eat hard-boiled or deviled eggs, you might prefer extra-large or jumbo eggs for a slightly heartier nibble.
- Egg grade: Grading is an indicator of egg quality and freshness, though only eggs graded A and AA are sold for consumption. There’s not much difference between grade A and grade AA eggs, so don’t worry about which one you choose. Instead, consider the storage conditions (eggs should be refrigerated) and the sell-by date, and open the carton to examine the eggs and make sure that none of their shells are cracked.
Salad Dressing Guidelines
Some say the secret to a delicious salad is in the dressing. But with the numerous varieties of commercial dressings on the market, how can you be sure you’re getting a salad dressing that’s both tasty and healthful? Here’s how:
What to Watch Out For
When shopping for dressings, look for those with the fewest ingredients and very little sugar. Any commercial dressing with less than three grams of sugar per two tablespoons is recommended on the South Beach Diet. Just remember to be careful of low-fat or nonfat dressings, as these often contain added sugar to improve the flavor.
Homemade Dressings Are Best
The healthiest salad dressings are homemade, using simple ingredients such as monounsaturated extra-virgin olive oil, balsamic vinegar, Dijon mustard, fresh lemon or lime juice, garlic, and fresh herbs. By making your own salad dressing, you have control over what you eat. Store-bought dressings can be a bit more confusing and their ingredients require careful attention.
How to Serve Salad Dressings
There’s no need to exclude any particular type of salad dressing (such as Caesar or blue cheese) as long as it fits the sugar requirement. We recommend using no more than two tablespoons of dressing per serving, but go easier on the creamier options.
Curb Hunger With Lean Protein
As you’re following the South Beach Diet lifestyle you may notice that lean protein is a core part of your Meal Plan — and there’s a good reason why: Lean protein not only curbs hunger, but it also allows you to maintain muscle mass while losing weight, which keeps your metabolism running at full speed. Cutting back on protein during weight loss, on the other hand, contributes to a loss of muscle mass and a slower metabolism. Lean protein is also an excellent choice when it comes to satisfying hunger and keeping blood-sugar levels steady.
When it comes to protein, the best choices include lean cuts of beef (such as eye of round), ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as skinless turkey and chicken breast, pork loin and pork tenderloin, fish and shellfish, and soy-based meat alternatives that contain fewer than six grams of fat per two-to-three-ounce serving. Protein sources that are high in saturated fat should be avoided. These include brisket, liver, rib steaks (like prime rib), chicken and turkey pieces with the skin (as well as dark meat), duck, and goose.
All About Olive Oil
By now you’ve probably heard about the cardiovascular benefits of olive oil, which scientists attribute to its monounsaturated fatty acids. “Good oils are not just neutral alternatives to unhealthy saturated and trans fats,” says Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet Supercharged. “They’re actually good for you,” he adds. However, when you go to the store to buy a bottle of olive oil, you may be bombarded with a variety of types and colors. Below is an explanation of some of the typical varieties you might find — and a reminder about which type to choose.
Olive oils do not differ in the types or amount of fats they contain — all are pressed from tree-ripened olives. The differences lie mainly in the taste, aroma, and concentration of nutrients. Here’s the breakdown:
Extra-virgin olive oil: This is the oil we recommend. It comes from the first pressing of the olives, so it’s the least refined and therefore has the highest level of antioxidants. It’s also the highest quality and most flavorful olive oil, with the lowest acid content.
Virgin olive oil: This comes from the second pressing of the olives and has an acidity of between one and three percent.
Light and extra-light olive oil: This is simply a designation used by companies to market a less flavorful, more acidic type of oil. The term “light” means lighter in color and fragrance, not less fat or calories. These oils are generally between 90 and 95 percent refined olive oil and 5 to 10 percent virgin olive oil. They have had their color, taste, and fragrance removed by the refining process (using a chemical, usually hexane, and steam). This process also destroys the phytochemicals and antioxidants in the oil.
“Adding good fats, like extra-virgin olive oil, to your diet is a smart move,” says Dr. Agatston. Other good fats are found in canola oil, fish oil, and the healthy oils in avocados and nuts.
Make Over Your Salads
Tired of eating the same salad, day after day? An easy fix: Try experimenting with new ingredients, which is a great way to sneak in extra nutrients and help prevent food boredom. Here are a few alternatives to typical salad fixings, recommended for all Phases of the South Beach Diet, which can turn your next salad into a healthy meal:
- Choose a darker, more nutrient-dense green, such as baby spinach, arugula, or a spring mix, rather than iceberg lettuce.
- Opt for squash, eggplant, artichoke, and zucchini grilled with a touch of extra-virgin olive oil, instead of (or in addition to) more traditional ingredients, like tomatoes and cucumbers.
- Try avocado or olives for a touch of heart-healthy monounsaturated fat.
- Toss in grilled salmon, tuna, shrimp, or even tofu, rather than grilled chicken.
- Top with pecans, sunflower seeds, or another more exotic nut or seed, instead of buttery white-bread croutons.
- Make your own salad dressing with a mix of extra-virgin olive oil, mustard, balsamic vinegar, and garlic. Store-bought dressings are fine, too, as long as they don’t contain more than three grams of sugar per two-tablespoon serving.
Which Is Better: Butter or Margarine?
In TV commercials and in supermarkets across the country, butter and margarine face off in an effort to win over consumers. But which is considered South Beach Diet-friendly?
The answer is trans-fat-free margarine. The reason lies in the different types of fats contained in butter and margarine. Butter, made from animal fats, is high in artery-clogging saturated fats. Margarine, on the other hand, is made with vegetable oil, so it contains mainly polyunsaturated fat. But don’t be deceived! While margarine contains less saturated fat than butter, the hard varieties (like stick margarine) are high in dangerous trans fats.
Trans fats are manufactured in a process called hydrogenation, in which liquid vegetable oils are transformed into solid fats. Trans fats are used in foods like crackers, cookies, and pastries to improve their flavor and texture and to extend their shelf life. Like saturated fats, trans fats raise LDL (“bad”) cholesterol, but trans fats have also been shown to lower levels of HDL (“good”) cholesterol. Trans fats may therefore pose greater health risks than saturated fats.
Even so, when it comes to spreads, butter isn’t best! The healthiest choice is a trans-fat-free liquid or tub margarine. And because in January 2006 the Food and Drug Administration required that the trans fat content of packaged foods be included on the Nutrition Facts panel, it’s easy to make an informed decision about which products to buy.
If you’ve been diagnosed with high cholesterol, you may elect to use one of the cholesterol-lowering margarine spreads made with phytosterols, also known as plant stanol esters. These compounds, found in sources like soybean oils, can assist in reducing blood cholesterol levels. One last piece of advice: Use all fats in moderation.
Get Carb Smart
Carbohydrates often get a bad rap when it comes to a healthy eating plan. But not all carbs are created equal. While on Phase 1 of the South Beach Diet, you’ll enjoy good carbs such as nonstarchy vegetables and legumes, and eliminate all starchy and sugary carbs to help balance your blood-sugar levels and control cravings. When you reach Phase 2 of the diet, after just two weeks, more “good” carbs, such as whole-grains, fruits, and certain starchy vegetables, like sweet potatoes and winter squash, are reintroduced. The key to choosing healthy carbs is to focus on those that are high in fiber. Here’s a South Beach Diet primer on shopping for foods that contain good carbs:
Good Carbs Vs. Bad Carbs
Good carbohydrates include those found in nutritious, high-fiber fruits and vegetables, legumes, unrefined whole grains, and certain types of rice, such as brown and wild. Unfortunately, fiber is often removed from grains during processing to produce a smoother texture and to extend the shelf life of breads and other baked goods. Without fiber, processed grains become essentially chains of glucose (sugar) molecules known as starches, which are devoid of nutrients. These bad carbs must be avoided on a healthy diet.
Besides being packed with vitamins and minerals, good carbs contain plenty of fiber, which takes longer to digest, thus keeping blood-sugar levels steady — and cravings at bay.
Buying Foods With Quality Carbs
When you pick up a product, be sure to first check out the Nutrition Facts panel. This will show you the total amount of carbohydrates and how much of that total comes from fiber and sugar. The higher the fiber in a product the better it is (refined flour products often have very little). Then look at the ingredients list to see where the fiber is coming from. The first ingredient should have the word “whole” in front of a specific grain (like whole wheat and whole oats) or should list a lesser-known (but still whole) grain, like brown rice, bulgur, kamut, millet, or quinoa. Finally, for the healthiest choices, look for whole-grain breads that contain no trans fats and at least three grams of dietary fiber per slice.
