Produce: No Sugar Or Flour
Although fruits and some vegetables provide natural sugar, they have no added sugar and no flour and should top your diet food list. The sugar in produce differs from added sugar because it occurs naturally and is not inserted during the manufacturing process to “improve” the taste of a product.
Foods that contain natural sugar supply needed vitamins, minerals and fiber, which supports overall health, according to the University of California at San Francisco. These natural sugars also help fuel your brain. That said, some fruits are higher in natural sugars than others, such as dried fruits and many fruit juices.
On a no-sugar diet, you may want to choose the fruits containing the lowest amounts of natural sugar, including avocados, rhubarb, lemons and limes, cranberries, raspberries, strawberries, grapefruit, papayas, cantaloupe, nectarines, honeydew melon, peaches, blueberries, oranges, clementines, guavas, and plums and pineapple. All of these have less than 10 grams of natural sugar per 100-gram serving, according to date from the USDA.
Vegetables with the least amount of natural sugar include mushrooms, watercress, endive, spinach and other leafy greens, cauliflower, yams, radicchio, snap beans, potatoes, different types of cabbage, artichokes, asparagus, kale and Swiss chard, celery, broccoli, summer squash, okra, cucumber, Brussels sprouts, and winter squash. All have less than 2 grams of natural sugar in 100 grams, according to nutritional data from the USDA.
Meat Poultry Seafood And Eggs
A well-rounded low-carb meal will include a rich protein source. Animal products contain vital nutrients, such as essential amino acids, vitamin B12, heme iron, and omega-3 fats predominantly found in seafood.
For a low-carb breakfast, eggs are an inexpensive, quick, and easy option. They’re also a source of B vitamins as well as choline, which boosts brain health. Try a hard-boiled egg, which has 6g of protein, 78 calories, and 0.6g of carbohydrates as a snack or salad add-in.
For lunch and dinner protein, think carefully about the types of meat you choose as well as how you prepare it. For example, consumption of processed meats has been associated with an increased risk of heart disease. Having a steak or adding bacon to your breakfast are best as an occasional treat rather than a dietary staple. Note that the World Cancer Research Fund recommends consuming little, if any, processed meats.
For easy low-carb, protein-packed snacks you can eat on the go, try:
Breads Rolls & Bakery
Navigating the Bakery department if youre gluten-free can feel intimidating. Fortunately, favorite brands Udis Gluten Free and Canyon Gluten Free Bakehouse have plenty of delicious options like gluten-free breads, bagels, tortillas, cookies and more.
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Tortillas made from corn and alternative flours
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Breads, bagels, buns and English muffins made from alternative flours
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Cauliflower-based breads, tortillas and pizza crusts
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Prepared pie crusts made from alternative flours
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Gluten-free cupcakes
Recommended Reading: Gluten Free Snow Cone Syrup
Condiments Sauces And Spices
Many products in this category contain gluten ingredients, and even single-ingredient products like spices can be subject to significant gluten cross-contamination.
- For spices, Spicely is certified gluten-free, and McCormicks will clearly label any gluten-containing ingredients, but does not test for cross-contamination.
- Heinz ketchup and Frenchs yellow mustard are considered gluten-free, as are some popular salsa brands.
- Salad dressing can contain gluten ingredients, although many do not. Organicville salad dressings are certified gluten-free.
- Dont buy soy sauce unless its specifically labeled gluten-free.
Also Check: Gluten-free Italian Dressing Recipe
Polenta Tubed And Grains
I just opened my eyes to polenta as a side dish within the last year when my meals started feeling repetitive with pasta and rice.
Polenta is a really great blank canvas for flavor if you make it from scratch. I like to make it with cashew milk and chicken stock for loads of flavor. You can also buy tubed polenta that is super quick and convenient to fry up for a tasty side dish.
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Breads Cereals Pasta And Grains
- Low-FODMAP, Gluten-free Bread
- I use UDIs gluten-free white sandwich bread or hamburger buns
- Not all the UDIs bread products contain low-FODMAP ingredients, make sure to check labels
- Most of these are not-vegan as they contain egg ingredients
Whole30 Rules What You Can And Cant Eat On Whole30
LIST OF FOODS YOU CAN EAT ON WHOLE30:
- All fresh vegetables: broccoli, leafy greens, cauliflower, mushrooms, all peppers, all squash, all potatoes , radishes, turnips, onions, garlic, lettuce, arugula, spinach, kale, kohlrabi, beets, zucchini etc.
- Fruits: apples, berries, peaches, plums, pears, melons,
- High-quality grass-fed meats: beef , chicken, duck, pork, turkey, sausage, deli-meats
- Wild-caught seafood: cod, eel, flounder, haddock, halibut, monk fish, perch, pike, salmon, snapper, sea bass, trout, tuna etc.
- Seasonings and spices: salt, black pepper, sugar free herbs & seasonings
- Healthy fats: extra-virgin olive oil, coconut oil, ghee, lard, animal fats, coconut oil
- Limited amount of nuts, seeds and healthy fats
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What Is The Paleo Diet
The premise behind “eating paleo” is that the current Western diet is contributing to the rise of chronic diseases such as obesity, heart disease and cancer. Paleo diet proponents claim, eating this way can reduce inflammation, improve workouts, increase energy, help with weight loss, stabilize blood sugar and even reduce the risk of chronic diseases.
The pros of paleo are that it focuses on increasing intake of whole foods, fruits and vegetables, healthy proteins and healthy fats and decreasing consumption of processed foods, sugar and salt. For those looking to eat a more well-rounded diet, these “guidelines” sound familiar and altogether healthy.
However, the paleo diet also advocates cutting out grains, dairy and legumes, and this has caused controversy among scientists. These foods, despite what paleo advocates claim, are healthful and can be good sources of fiber, vitamins and minerals.
Get Inspired:Healthy Paleo Recipes
Gluten Free Shopping List
Heres the ultimate collection of all healthy and delicious gluten free products that you must check out the next time youre grocery shopping.
Here are all the gluten free makeup and cosmetic products that are safe to use:
Afterglow Cosmetics
- all products are gluten free
Alima Pure
- all products are gluten free
Bare Minerals
- most products are gluten freeBite Beauty
- all products are gluten free
CoverGirl
- most if not all products are gluten free
Ecco Bella
- all products are gluten free
E.L.F.
- all products are gluten free
em michelle phan
- none of the products contain any gluten proteins
Everyday Minerals
- all products are gluten free
IT Cosmetics
- all products are gluten free except tightline mascara and hello lashes
Lancome
- no products contain gluten, however cross contamination may exist in the factories but its not guaranteed
Lily Lolo
- all products are gluten free
LOreal
- zero products contain any gluten proteins or ingredients however, the manufacturers cant guarantee a gluten free environment
Maybelline
- no products contain any glutenous ingredients or gluten proteins
Mirabella Beauty
- all products are gluten free except for the skin tint creme
Pangea Organics
- all products are gluten free and organic
Peacekeeper Cause-metics
- all products are gluten free
Red Apple Lipstick
- all products are gluten free
Sophyto
- all products are gluten free
Too Faced Cosmetics
- all products are gluten free except Borderline Lip Pencil
Zuzu Luxe
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Choose Nuts And Seeds
On a no-sugar, no-flour diet, nuts and seeds make a good snack, providing protein and fiber, the two nutrients most associated with satiety in other words, they help fill you up so you eat less. According to Harvard Health, adding more nuts and seeds to your diet may lower your risk of heart disease and diabetes.
Almost all nuts, seeds and their butters contain less than 10 grams of natural sugar per 100 grams, and they have no flour. The lowest in natural sugar are sesame seeds and paste, black or English walnuts, sunflower seeds and paste, flax seed, hemp seed, pumpkin seeds, Brazil nuts, hazelnuts, pecans, almonds, macadamia nuts and pistachios, with less than 5 grams per 100 grams.
When buying nuts, seeds and their butters, make sure you opt for raw or dry roasted varieties without added flavors like honey or barbecue.
Where Can I Purchase Anti
The great thing about anti-inflammatory foods is you really can buy them almost anywhere! While your local grocery store and farmers markets will have lots of great options, there are also lots of places you can order online to get some special foods you may not find at your local store. Plus, ordering online is easy and you may even find better prices.
My favorite places to order anti-inflammatory foods online are:
Ready to take back control of your meals and love your gluten free life? Take the 45 second quiz to get a personalized plan with the guide you need to thrive!
Recommended Reading: Vegan Gluten Free Breakfast Ideas
Meal Prep For The Week
If you dont have much time to cook on weekdays, its a good idea to make some of these recipes ahead. Many of them can be stored in the fridge for 3-5 days just use airtight meal prep containers or jars.
I personally love making ahead the Mediterranean Salmon Bowl, the Avocado Chicken Salad and my 5-Minute Mediterranean Bowl. Follow the instructions in the individual recipes, so that your food stays fresh for more than a day!
My Paleo Shopping List
My Paleo Shopping List
This morning I got an email from a reader who is new to Paleo, enthusiastic about her commitment to better eating, but who is also unsure of where to start. Like many others, she has some health concerns and lots of fatigue so she was looking for guidance on what are some must haves for her shopping list. I realize I have talked about this a lot and recommend products regularly, but also thought an updated list might be helpful, especially for new-to-Paleo eaters who just arent 100% confident in their shopping choices just yet. The great thing about eating grain free, dairy free, and cleaner in general is that you automatically can rule out certain areas of the grocery store which host primarily processed foods. Knowing what NOT to buy is just as important as knowing what to buy. Youll want to avoid most packaged foods like most granola bars, candies, snack foods, and middle of the store options because they typically are made with gluten, grain, refined sugar, GMOs, soy, and dairy, all things we try to avoid while eating a Paleo lifestyle. Because there can be so much gray area, I thought Id make a post with suggestions that I consider to be acceptable and recommended. I am including both in store and online options as product availability varies so significantly.
Also Check: Cracker Barrel Gluten Free Menu 2017
Faqs About Going Gluten
What snacks are gluten-free and dairy-free?
Snacks dont have to be processed, pre-packaged foods! Whole foods make quick, delicious, and cost effective snacks. Rather than reaching for snack packs or packaged foods, consider choosing basic foods like fruit, veggies, nut butters, and meal leftovers.If you do choose pre-packaged processed foods for a snack, be mindful of labels. Youll begin to notice certain brands that are known for being gluten and dairy-free. Snacks labeled vegan or paleo are often safest, but be sure to always double check and weigh the risks of contamination for yourself.
Tips For Starting A Gluten And Dairy
Removing gluten and dairy from your diet can feel overwhelming, but there have never been more dairy-free and gluten-free options available in the grocery store. Here are a few tips to help you ease into the process.
- Take inventory of your pantry and refrigerator foods and purge anything with gluten and dairy to give yourself a clean slate. Pay special attention to any processed foods’ labels to ensure there aren’t any hidden gluten or dairy ingredients.
- Educate yourself on ingredients you need to avoid so you don’t inadvertently eat something you’re trying to avoid.
- Remember, there are way more foods you can eat than foods you can’t, so focus on building your diet around real, whole foods that are nutrient-dense and easy to mix and match.
- For any packaged or processed foods, look for the certified gluten-free symbol to avoid gluten and the certified vegan or Pareve symbols to avoid dairy products. Anything that’s labeled “Whole30 compliant” is also gluten and dairy-free. These are a great “shortcut,” so you don’t have to read the whole label, and you can rest assured they haven’t been cross-contaminated. When eating out, let your server know you can’t have gluten or dairy to ensure they don’t serve any sauces or seasonings with hidden gluten or dairy ingredients.
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Health Benefits Of Dairy
Milk and dairy foods in moderation can be healthy to the larger population who does not suffer with related allergies or sensitivities. For these individuals, milk and dairy foods can be a source of calcium and vitamin D, as well as other proteins and essential nutrients.2 Further, the American Heart Association recommends 2-3 servings of fat-free or low-fat milk for adults and children, and 3-4 servings for teenagers and older adults per day.3 However, for those who cannot consume dairy-based products, the alternatives can still provide many of these benefits, and these benefits can also be provided through dietary supplements or more diversity in the diet.
Dairy And Gluten Free Grocery List
I made a fuller grocery list with over 100 foods to eat when youre following a gluten and dairy-free diet, you can find it here. This is the grocery list for this week:
In general, you want to focus on eating plenty of fruits and vegetables, nuts, seeds, legumes, some fish and meats, eggs, healthy fats like coconut and olive oil, herbs and spices.
So give this 7 day diet plan a try, you can mix and match the recipes this is my personal plan, I never follow it fully, because plans are always changing, but Im trying my best.
You try your best too! You can eat as much as you desire . Make sure to snack on healthy minimally processed foods like nuts, fruit and vegetables. Mix in some of your favorite gluten and dairy free recipes and make this plan your own.
Read Also: Gluten Free Alcoholic Drinks In A Can
What’s Wrong With Dairy
Dairy may be one of the most common food sensitivities in the world, according to Mark Hyman, M.D., writing for HuffPost Healthy Living. This is particularly true for people with celiac disease, gluten intolerance or leaky gut syndrome. Dairy is not the ideal source of dietary calcium either due to its high content of saturated fats and possible links to certain cancers, according to the Harvard School of Public Health website. Calcium can also be found in legumes, nuts and dark green leafy vegetables.
How To Build A Gluten
Well help you discover the best gluten-free foods in our stores so you can plan ahead, create a shopping list and stock up with ease.
It doesnt matter if youre a gluten-free beginner or experienced eater a trip to the grocery store can be stressful. What can you eat? What do you avoid? Good news: From bakery to dairy to grocery, our aisles are well-stocked with gluten-free must-haves. Use this handy grocery list to discover your favorite gluten-free foods and brands so you can plan ahead and shop with confidence.
Read Also: Is Gluten Free Bread Good For Diabetics
Precautions And Next Steps
When youre considering a gluten-free diet or have concerns about celiac disease, speak with your doctor. Also, questions about diabetes or weight loss should be directed to a healthcare professional. When looking to switch to a gluten-free diet and one that is low in added sugars, speak with a registered dietitian to evaluate your current diet, make changes where appropriate and assist in meal planning. A dietitian can also provide education on the importance of dietary changes for certain conditions and provide tips for adherence.
Reviewed by: Kay Peck, MPH RD
Retail / Grocery Stores
The Best Whole30 Foods at Trader Joes : meat, vegetables, avocados, nitrate-free bacon prosciutto, almond milk, coconut milk, sausages, Whole30 compliant snacks and pantry ingredients
The Best Whole30 Foods to Buy at Whole Foods : meat, pasture-raised eggs, vegetables, avocados, nitrate-free bacon prosciutto, almond milk, coconut milk, sausages, sauces, dressings, keto-friendly snacks and compliant pantry ingredients
Walmart : meat, vegetables, almond milk, sausages, compliant snacks and pantry ingredients
Costco Whole30 Guide : meat, rotisserie chicken, vegetables, avocado, almond milk, sausages,Whole30 compliant snacks and pantry ingredients
The Best Whole30 Foods at Target : almond milk, sausages, compliant snacks and pantry ingredients
Wegmans : meat, vegetables, avocado, almond milk, sausages,Whole30 compliant snacks and pantry ingredients
Zehrs : meat, fish, vegetables, compliant snacks and pantry ingredients
Superstore : meat, fish, vegetables, compliant snacks and pantry ingredients
Bulk Barn : nuts, seeds, compliant snacks and pantry ingredients
For other specialty ingredients in our pantry and even our grass fed meats and fresh seafood, I order these online from various sites. Its not only more convenient but many times it costs less than the local grocery store! And it is delivered to your door!
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