The South Beach Diet (5 page)

Finally, research suggests that moderate consumption of alcohol reduces risk for heart disease and diabetes. We believe this is best accomplished by drinking red or white wine with meals. Beer is a less desirable choice because maltodextrins, the sugars in beer have higher glycemic indicies than table sugar. Cooking wines should be avoided because of their high sodium content. All alcohol is off limits in Phase 1.

BEVERAGES, ALCOHOLIC

BEVERAGES, NONALCOHOLIC

BREAD AND BREAD PRODUCTS

Like grains, bread and bread products can be enjoyed often if you eat the right ones. Whole grain breads are the best choice. Whole grain products should read “100% whole wheat,” “100% whole grain,” or “100% whole grain rye.” Watch out for breads that are labeled just “whole wheat” or “multi-grain.” While some nutrients in these products may be preserved, their glycemic index is generally just as high as that of white bread. Look for at least 3 grams of fiber per serving. But remember, according to the guidelines for Phase 2, you do have to moderate your consumption of breads and starches once they are reintroduced to your diet.

Anything labeled “fortified” means that processing has removed essential vitamins and nutrients. Any attempts to return vitamins artificially are unlikely to be sufficient. Avoid “fortified” foods and commercial breads that include hydrogenated oils.

BREAD

BREAD PRODUCTS

BREAKFAST FOODS

Man was designed to consume much more fiber than we get in modern diets. Fiber slows our digestion and thereby helps prevent swings in our sugar and insulin levels. Both hot and cold breakfast cereals can be excellent sources of fiber; choose ones with a fiber content in the 6 gram or higher range. Hot oatmeal cereals are excellent but only those that are slow cooked; instant hot cereals have too high glycemic indices. And don’t be fooled by cereals labeled “natural.” Many types, including granola, have plenty of sugar and minimal fiber. Even worse, they may have hydrogenated oils.

Donuts are the worst breakfast choice. They have high levels of trans fats and highly processed flour with a very high glycemic index. Avoid store-bought muffins as well, because they are usually loaded with sugars.

CEREAL BARS