WHEAT FREE DIET

BASIC GUIDELINES FOR THE WHEAT-FREE DIET

EAT AS MUCH OF THESE FOODS AS YOU LIKE

  • Vegetables (except potatoes and sweetcorn, which are high in  insulin-spiking carbs)
  • Raw nuts and seeds
  • Healthy oils: extra-virgin olive, avocado, walnut, coconut, cocoa butter, flaxseed, macadamia and sesame
  • Meat and eggs (preferably free-range and organic as they have more healthy omega-3 fatty acids)
  • Cheese, preferably full-fat
  • Non-sugary condiments — mustard, horseradish, tapenade, salsa, mayonnaise, vinegar, gluten-free soya sauce, chilli or hot pepper sauces.
  • Linseed, avocados, olives, coconut, spices, cocoa (unsweetened).

EAT SMALL AMOUNTS  OF THESE FOODS

Have a maximum of 100g or 100ml of each of the following per meal, as more than this can increase blood-sugar.

  • Dairy products other than cheese (this is because dairy proteins  can increase the release of insulin, but the fermentation process required to make cheese reduces this effect)
  • Fruit. Berries are best, but be careful of the most sugary fruits, including pineapple, papaya, mango and banana
  • Fresh fruit juices
  • Wheat-free and gluten-free grains, such as quinoa, millet, buckwheat, brown and wild rice, oats (have a maximum of 50g of these sorts of grains per meal)
  • Pulses such as black beans, kidney beans, broad beans, lentils, chickpeas, sweet potatoes
  • Soya products — tofu, edamame, soya beans.

AVOID THESE FOODS ALTOGETHER

  • Wheat products
  • Unhealthy oils — hydrogenated, polyunsaturated (especially corn, sunflower, safflower, grapeseed, cottonseed, soya bean)
  • Gluten-free foods — specifically those made with cornflour, rice starch, potato starch or tapioca starch. The starches used to replace wheat can send your blood-sugar even higher than wheat
  • Dried fruit — figs, dates, prunes, raisins, cranberries
  • Fried foods
  • Sugary snacks — sweets, chocolate, ice-cream, energy bars
  • Sugary fructose-rich sweeteners — agave syrup or nectar, honey, maple syrup, high-fructose corn syrup, sucrose
  • Sugary condiments — jellies, jams, preserves, ketchup (if containing sucrose or high-fructose corn syrup), chutney.

Read more: http://www.dailymail.co.uk/femail/article-2645445/Its-ultra-fast-diet-devised-heart-expert-slims-midriffs-cutting-wheat-And-today-reveal-trim-tum-AND-transform-skin.html#ixzz33R78iObA
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http://www.dailymail.co.uk/femail/article-2645445/Its-ultra-fast-diet-devised-heart-expert-slims-midriffs-cutting-wheat-And-today-reveal-trim-tum-AND-transform-skin.html

 

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