the triad diet programwhole-grain slice of bread is also more nutrient dense, which helps
reduce hunger, so it is still a much better choice than refined-flour
bread, even though the caloric densities are similar.
I have done this experiment personally many times. While
shopping, I’ll throw a medium-size loaf of fresh sourdough in my
shopping cart. By the time I get to the checkout counter, it’s gone.
If that were my whole grain, sprouted grain loaf of bread, I might
be able to consume one piece, maybe two, and be full. Watch the
amount of baked grain products (refined or not) that you eat if you
are trying to control your weight, and only buy whole or sprouted
grain products to have in your home.
Check the CD of Your Snack Food
I am generally not a label reader and don’t really want you to
spend lots of time reading labels. I just want you to see whole food
and put it in your shopping cart, refrigerator, and cupboards. But
here is a worthwhile exercise. Take your favorite four or five snack
foods and look at their CD. Look at the serving size. Take the total
calories and divide it by the grams of a serving size. You may be
very surprised at the high CD of your snack foods.
As I am writing this book, my refrigerator and cupboards are
literally ten feet behind me. So I get up and stress eat from anxious-
ness on some aspect of the editing, researching, or writing of this
book. After I get bored with the whole fruit in my refrigerator, I
might eat a slice of sprouted rye bread (CD 2.64), tamari roasted
almonds (CD 5.66), plain dried mango slices (CD 3.15), or splurge
on that “low carb,” gluten-free, no trans-fat, no sugar added dark
chocolate with almond bar (CD 4.4).
As you can see, after becoming bored with my fruit and veggies
those other snack foods are almost always high in CD. I am well
aware of that and watch it. If I was struggling with my weight and
did not understand that even these relatively whole-looking foods
would be making my weight loss very difficult, I could become
frustrated. It is very educational and can be a fun experience to get
a pad of paper and take ten of your favorite foods and find their CD.