Jason Lixf
Sun, Apr-28-02, 01:01
I'm looking to lean out for the summer so I've reduced my
carb intake to
200g/day. Finding foods with such low amounts of carbs while
still remaining satiated is difficult. I usually make
regular trips to Subway at lunch time for one of their 6"
7under6 subs and a salad. I've been concerned over the
last couple of weeks about just how much bread is ok to
eat in a day. First things first: I am white bread's
worst enemy! I avoid it like the plague. I know all about
it's lack of nutrients and how it's processed, etc. My
subs always come on a whole wheat bun.
I chose to look through the group archives in search of my
answer and came across some astonishing facts in the process
(BTW: I still didn't find the answer to this question! :) ). I
was unaware... or maybe chose to do less investigation into
the real ingredients of the wheat breads that I was used to
eating. Usually if I bought a loaf, I just went to the store
and picked up something that said 100% whole wheat without
looking at the label. One thing I noted from the groups is
that true un-processed, or correctly processed, rather; whole
wheat bread with all it's natural nutrients still intack is
far more expensive than it's enriched, processed, white
counterpart. If this is true, then the label on the bread I am
buying is lying as it's only maybe 50c (CDN) more expensive
than a loaf of white bread. With all this in mind, it has
become clear to me that I need to further research my vendor
of choice for whole foods. I too, however consume oatmeal in
the morning; not the sweetened crap, but the raw unprocessed
(I hope!) quaker oats that come in the big plastic bag, but I
digress...
With regards to the whole bread issue, can someone please,
rattle off for me a list or a link to a list of ingredients
that is OK to see in bread and also a list of what you should
avoid like the plague? I'm really going to make much more of a
conscious effort to eat better wheat breads (where's the irony
in that *boohoo*).
Now then, assuming that I find somewhere that makes really
good, healthy, whole grain breads, how much of this stuff can
I eat? Not saying at all that I'm going to base my diet on it
at all but I'd like to be able to eat a sandwich or two most
days for lunch!! I understand now that the processed bread is
the dense stuff and the unprocessed (really healthy, whole
stuff) is less dense because of the wholeness and natural
satiating properties of the ingredients. Is that a true
statement? Keep in mind that I'm trying to lean out for the
summer so if someone gives me a good reason why, even after
finding a great source of bread, that I shouldn't eat more
than a few slices per week or else I'm going to waste my time
trying to lean out, I'll absolutly make changes to my diet!
Ok, I've said quite a bit... but I've got a little more! :)
On a different note, Scott Connelly's BodyRX has taught me
that I should be consuming 30g of fiber per day. I, like most
other common Canadians (and Americans, as I understand it) am
consuming far less than my fair share. I have read that fiber
can help prevent certain heart and colon diseases, but at the
same time I've heard that the wrong types of fiber can
increase your chances of those same risks! Can someone give me
the deal on this? I don't think I can consume 30g without
supplements. Can someone point me to a really good, safe,
healthy fiber supplement?
Last thing re: Oatmeal. I got off track above for a reason.
I'm usually hard pressed for time in the morning so I usually
nuke my oatmeal from raw. That raises the GI index, but on a
3/4 cup serving of oatmeal/day is it really that important or
should I spend the time and cook it properly?! How much
difference does nuking it actually make per 3/4 cup
serving/day?
On a side note: Here is the very dissapointing ingredients
list from a Subway whole wheat bun:
SUBWAY® BROWN BREAD Enriched flour (flour, malted barley
flour, niacin, iron, thiamin mononitrate, riboflavin, folic
acid), water, whole wheat flour, high fructose corn syrup,
vital wheat gluten, contains less than 2% of the following:
wheat bran, yeast, salt, soybean oil, dough conditioner
(acetylated tartaric acid esters of mono-and diglycerides,
ammonium sulfate, calcium sulfate, ascorbic acid,
azodicarbonamide, potassium iodate, amylase (enzymes)],
cracked wheat, sodium stearoyl-2-lactylate, caramel color
(contains sulfites, dried honey preparation (honey powder,
invert sugar, wheat starch, soy bran flour, silicon dioxide
(anti-caking), mineral oil. *DAMN!! It's all crap!!*
BTW: Incase anyone is is curious, I'm not just looking to lean
out without exercise. I'm in the gym 3x/week and walk almost
30 minutes to work, each direction. 6'2, 200lbs.
Am I missing anything? Sheesh, I hope not!
Thanks for your patience if you have actually read this whole
thing! I look forward to your comments.
carb intake to
200g/day. Finding foods with such low amounts of carbs while
still remaining satiated is difficult. I usually make
regular trips to Subway at lunch time for one of their 6"
7under6 subs and a salad. I've been concerned over the
last couple of weeks about just how much bread is ok to
eat in a day. First things first: I am white bread's
worst enemy! I avoid it like the plague. I know all about
it's lack of nutrients and how it's processed, etc. My
subs always come on a whole wheat bun.
I chose to look through the group archives in search of my
answer and came across some astonishing facts in the process
(BTW: I still didn't find the answer to this question! :) ). I
was unaware... or maybe chose to do less investigation into
the real ingredients of the wheat breads that I was used to
eating. Usually if I bought a loaf, I just went to the store
and picked up something that said 100% whole wheat without
looking at the label. One thing I noted from the groups is
that true un-processed, or correctly processed, rather; whole
wheat bread with all it's natural nutrients still intack is
far more expensive than it's enriched, processed, white
counterpart. If this is true, then the label on the bread I am
buying is lying as it's only maybe 50c (CDN) more expensive
than a loaf of white bread. With all this in mind, it has
become clear to me that I need to further research my vendor
of choice for whole foods. I too, however consume oatmeal in
the morning; not the sweetened crap, but the raw unprocessed
(I hope!) quaker oats that come in the big plastic bag, but I
digress...
With regards to the whole bread issue, can someone please,
rattle off for me a list or a link to a list of ingredients
that is OK to see in bread and also a list of what you should
avoid like the plague? I'm really going to make much more of a
conscious effort to eat better wheat breads (where's the irony
in that *boohoo*).
Now then, assuming that I find somewhere that makes really
good, healthy, whole grain breads, how much of this stuff can
I eat? Not saying at all that I'm going to base my diet on it
at all but I'd like to be able to eat a sandwich or two most
days for lunch!! I understand now that the processed bread is
the dense stuff and the unprocessed (really healthy, whole
stuff) is less dense because of the wholeness and natural
satiating properties of the ingredients. Is that a true
statement? Keep in mind that I'm trying to lean out for the
summer so if someone gives me a good reason why, even after
finding a great source of bread, that I shouldn't eat more
than a few slices per week or else I'm going to waste my time
trying to lean out, I'll absolutly make changes to my diet!
Ok, I've said quite a bit... but I've got a little more! :)
On a different note, Scott Connelly's BodyRX has taught me
that I should be consuming 30g of fiber per day. I, like most
other common Canadians (and Americans, as I understand it) am
consuming far less than my fair share. I have read that fiber
can help prevent certain heart and colon diseases, but at the
same time I've heard that the wrong types of fiber can
increase your chances of those same risks! Can someone give me
the deal on this? I don't think I can consume 30g without
supplements. Can someone point me to a really good, safe,
healthy fiber supplement?
Last thing re: Oatmeal. I got off track above for a reason.
I'm usually hard pressed for time in the morning so I usually
nuke my oatmeal from raw. That raises the GI index, but on a
3/4 cup serving of oatmeal/day is it really that important or
should I spend the time and cook it properly?! How much
difference does nuking it actually make per 3/4 cup
serving/day?
On a side note: Here is the very dissapointing ingredients
list from a Subway whole wheat bun:
SUBWAY® BROWN BREAD Enriched flour (flour, malted barley
flour, niacin, iron, thiamin mononitrate, riboflavin, folic
acid), water, whole wheat flour, high fructose corn syrup,
vital wheat gluten, contains less than 2% of the following:
wheat bran, yeast, salt, soybean oil, dough conditioner
(acetylated tartaric acid esters of mono-and diglycerides,
ammonium sulfate, calcium sulfate, ascorbic acid,
azodicarbonamide, potassium iodate, amylase (enzymes)],
cracked wheat, sodium stearoyl-2-lactylate, caramel color
(contains sulfites, dried honey preparation (honey powder,
invert sugar, wheat starch, soy bran flour, silicon dioxide
(anti-caking), mineral oil. *DAMN!! It's all crap!!*
BTW: Incase anyone is is curious, I'm not just looking to lean
out without exercise. I'm in the gym 3x/week and walk almost
30 minutes to work, each direction. 6'2, 200lbs.
Am I missing anything? Sheesh, I hope not!
Thanks for your patience if you have actually read this whole
thing! I look forward to your comments.