A List of Foods You Can Eat on a No Sugar & No Flour Diet
By Rick Rockwell
, last updated March 19, 2012
The “No Flour, No Sugar Diet,” created by Dr Peter Gott, is simple. Your only dietary restrictions are flour and sugar, as the name indicates. But don’t think that it’s easy to follow because the banned list includes all types of flour and all types of sugar. This includes rice, corn and wheat flour as well as sugar forms like honey, maple syrup, white sugar, brown sugar and agave nectar. Foods that might include these banned ingredients are crackers, cakes, all snack foods, pretzels and bread. Don’t despair, though, because there are many foods you are allowed to eat.
Non-Starchy Vegetables and Fruit
According to “Dr. Gott’s No Flour, No Sugar Diet” book, a typical dinner will consist of a dinner plate where half of the food is non-starchy vegetables. You may divide this portion further by including fruit, as long as the non-starchy vegetables and fruit portion take up no more and no less than 50 percent of the plate. Suggestions for foods in this category include green salad, raw or steamed carrots, celery stalks, steamed or sautéed zucchini, strawberries, cantaloupe, watermelon, blueberries and tomato. The benefit of eating all of these vegetables is that they are relatively low in calories, and fill you up – so you can eat a lot without eating too many calories in one day. The American Diabetes Association also suggests filling half your plate with veggies.
Whole Grains, Legumes, and Starches
According to Gott’s book, one-quarter of your dinner meal should be made up of whole grains, legumes and starches. Foods in this category include rice – brown or wild rice is best -- oats, barley, quinoa, corn and potatoes. Remember that you may include some polenta in this section, since it is made from corn and not flour. Popcorn is an acceptable snack, since it is a whole grain. Foods in the legume family are allowed. These include beans, seeds and peas. Make sure there is no sugar added if you buy canned beans, such as in brown beans with molasses. Dried beans are good because they are low in sodium. Sunflower seeds, sesame seeds, soybeans, almonds, garbanzo beans, kidney beans, peanuts and nut butters are all acceptable foods.
Meat and Dairy
Fish, poultry, lean pork, lean ground beef, eggs, low-fat yogurt, low-fat milk and low-fat cheese are all permissible in this diet. One-quarter of the food on your dinner plate should be lean-protein foods. Salmon, tuna, lean beef, chicken, turkey, eggs, and dairy such as yogurt and cheese fall into this category. The Mayo Clinic also suggests that seafood, eaten once a week, is a good protein.
It is important not to remove all fats from your diet, notes Gott. According to the Mayo Clinic, some fats are necessary to help your body absorb vitamins like A, D, E, and K and for healthy cellular and immune system function. Healthy oils include olive oil, sunflower oil, nut oils, avocados and avocado oil and coconut oil. Butter is also acceptable, in moderation. You may use these oils for cooking, or drizzle your food with olive oil. Toss your popcorn in butter or coconut oil. Another food high in healthy fats is olives.
If you find you are having difficulty resisting cravings for bread, try sprouted-grain bread. Because the grain is sprouted, dehydrated, and then ground, it is technically a vegetable rather than a grain. Polenta topped with pasta sauce could stand in for pasta. Artificial sweeteners, or those with zero calories like xylitol are acceptable sweeteners you may use for your coffee or tea and baking.