26 DI A BETIC LI V ING / SPR ING 2019
SHOP SMART
Why Choose
Whole Grains?
When grains are refi ned, the fi brous
outer layer (the bran) and the nutrient-
dense core (the germ) are removed,
leaving only the starchy endosperm. But
the bran and germ are where most of the
nutrients can be found.
Breads made with whole grains
include all parts of the grain, and are a
great source of B vitamins and satiating
fi ber. Th e problem is, not all breads mar-
keted as whole-grain breads are made
from whole grains.
Don’t Judge a
Loaf By Its Color
Th ough most whole-grain bread is
brown in color, not all brown bread is
made with whole grains. You’ll need to
look at the labels and ingredients list to
be sure. Packages that boast claims like
“made with whole wheat” or promi-
nently display words like “multigrain” or
“wheat” don’t necessarily contain bread
made using 100 percent whole grains.
Products with these terms may contain
some whole wheat, but may be made
with predominantly processed grains.
Zero In on the
Ingredients List
To know whether your loaf really con-
tains whole grains, you’ll need to check
the ingredients list. Th e fi rst ingredi-
ent should be “whole-wheat fl our” or
another grain with the word “whole”
before it (e.g., whole oats). Avoid breads
with “enriched wheat fl our” or “wheat
fl our” as the fi rst ingredient—these
terms indicate refi ned grains. Also
avoid breads that contain high-fructose
corn syrup and artifi cial fl avors and
preservatives.
The Whole Truth
Watching your carbs doesn’t have to mean banishing bread.
Use these tips to pick a whole-grain, carb-smart loaf.
CURRIED CHICKEN SALAD
Canned chicken + shredded carrots +
Greek yogurt + olive oil + raisins +
almonds + curry powder + cilantro
326 CAL / 18G CARB
RICOTTA & MUSHROOM
Sautéed mushrooms + ricotta + lemon zest +
lemon juice + garlic + balsamic vinegar
219 CAL / 20G CARB
BRIE PASSANO; STYLING: SAMMY MILA
