“A lot of the new foods are more expensive, but the
nutritional value is better. And I’ve stopped buying
some foods (like chips), so that helps balance it out.”
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( Barilla whole grain pasta:
$1.39/13.25-ounce box.
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) Texmati brown rice: $6.99/
36-ounce jar.
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Yifne i`Z\%
Bob’s Red Mill stone-ground
corn bread mix: $2.99/24-ounce bag;
bobsredmill.com or 800/349-2173.
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+ Arrowhead Mills oat bran pancake
mix: $5.49/32-ounce bag;
arrowheadmills.com or 800/434-4246.
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GXjkX% A serving of Beth Rydberg’s whole grain pasta pick has triple the
fiber of the refined-flour pasta she used to buy (6 grams versus 2 grams
of fiber per serving). “I used the whole grain penne in a salad that I took
to a church potluck. People said, ‘Wow, this is so good,’” Beth says.
I`Z\% Switching to brown (whole grain) rice was an easy change for the
Rydbergs. Since her diagnosis, Beth always measures her portions. “Even
though I know how much is right, there’s something about measuring my
serving that makes me say, Oh yeah, this is how much I can have.”
:fie Yi\X[ d`o% Whole grain corn bread mixes like the one we chose are
made with stone-ground cornmeal, a whole grain with extra nutrition,
instead of the degerminated (refined) cornmeal in many mixes. The whole
grain mix also contains whole wheat pastry flour rather than refined flour.
GXeZXb\ d`o% Our top pick is an excellent source of whole grain and fiber.
The pancake mix includes oat bran, which contains a soluble fiber (beta
glucan) that may help lower your cholesterol. Two 5-inch pancakes have
27 grams of carbohydrate and pack 6 grams of fiber.
, La Tortilla Factory Smart &
Delicious low-carb, high-fiber whole
wheat tortillas: $3.30/package of 10.
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- Pepperidge Farm whole grain
15-grain bread: $2.89/loaf.
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Kfik`ccXj% “It’s all about the portion size, right?” Beth says. After her
diagnosis, she made the switch from large, refined flour tortillas to small,
low-carb, high-fiber whole wheat tortillas (each 50-calorie tortilla packs
7 grams of fiber). She uses the tortillas to make wrap sandwiches.
9i\X[% Beth chose a whole grain, 15-grain bread to replace her stone-ground wheat bread that is made primarily of refined wheat flour (enriched
bleached flour is listed as the first or main ingredient). Her new choice is
100 percent whole grain, and she keeps her serving to one 120-calorie slice.
. Baker Mills Kodiak Cakes Big Bear
brownies: $5.99/one-batch box;
kodiakcakes.com or 801/274-1191.
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/ Southaven Farm chocolate baking
mix: $5.79/one-batch package;
southavenfarm.com or 877/764-2836.
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9ifne`\ d`o% When the family wants brownies, we suggested Beth bake
a batch that’s good for everyone. The delicious brownie mix we picked
is made with 100 percent whole grain flour and heart-healthy dark
chocolate. (Plus, the brownies stayed moist for several days after baking!)
:Xb\ d`o% The chocolate baking mix we picked is 100 percent whole grain,
plus you choose the sweetener, such as Splenda granular, and the milk and
yogurt to add (opt for fat-free). Made this way, a cupcake has 115 calories,
1 gram of fat, 20 grams of carbohydrate, and 4 grams of fiber.
