Percy said:
quote:
Pepperidge Farm 9 Grain Whole Grain Bread, presumably made with unrefined grain,...
Here your assumption may not be correct. I think that in the US labeling can be misleading. "Whole Grain" does not necessarily mean 100% Whole Grain. In my pantry is some pasta labeled "Whole Grain" that is only 51% whole grain. If the label says, "100% Whole Grain" then you can take that as truth. You are correct though that even 100% Whole Grain stuff can have sugar, HFC or other such sweeteners.
You also wondered if white rice is considered a refined carb and the answer is a definite yes. White rice is just about empty calories as it has little protein, vitamins or minerals and zero fiber. Whole grain brown rice (again you have to be careful as not all things labeled “brown rice” are whole grain) is better, but maybe not the best of grains. Whole grain wheat, barely and
quinoa all have more fiber and protein than does whole grain rice.
Good luck with your diet. I have had good results limiting, but not eliminating carbs. I get about 70-100 grams of carbs from whole grains (1 cup grains and about 1-2 slices of
bread). I don’t know how much from vegetables and fruits as I eat most of them with abandon. I also limit my fat intake to about 30-35% of my calories and have changed my fat sources. Most of my fat is unsaturated and comes from fish, nuts, seeds and olive oil (although I do loves me some steak or a pork chop every now and then). I have been able to sustain this diet for almost 2 years and have lost about 35 lbs.
Joe T.