There are many diets that warn against eating carbohydrates. "The No White Diet" by Paul Array suggests avoiding all white refined carbohydrates and some natural foods that are high in starch, in order to reduce insulin spikes and sugar cravings. White carbs, often referred to as starches, are also high in calories and fat, factors that can lead to weight gain. Replace white carbohydrates with fiber-rich, nutrient-dense complex carbohydrates, such as brown rice, oatmeal, whole-grain bread, whole-wheat flour and whole-wheat pastas, notes the MayoClinic.
White Flour
White flour is highly processed. It lacks nutrients, fiber, vitamins and minerals. Eating foods with white flour means that you're consuming a high amount of calories with a low nutrient value, and it can lead to weight gain. Avoid foods such as pastries, cakes, cookies, white bread, bagels, pasta and pies.
Sugar
Sugars can occur naturally in your diet or be added. It's OK to enjoy foods, such as fruits and vegetables, that have naturally occurring sugars. Avoid foods that have processed sugar added. Sugar spikes your insulin level, causing food cravings. It also causes fatigue and it's high in calories, which can cause weight gain, notes the American Heart Association. Do not eat foods with added sugar, such as candy, cookies, sodas, sweetened juices, pies and pastries.
Salt
The body needs salt to function and maintain fluid balance. However, too much salt can cause water-weight retention and high blood pressure, which can lead to stroke, heart failure, heart disease and kidney disease. The No White Diet restricts adding salt to foods, or eating foods with a high salt content. Check labels for the sodium content, and avoid the obvious culprits, such as chips, pretzels, crackers, salted nuts and seeds.
Potatoes
Although very nutrient rich and natural, potatoes are considered a high glycemic food, which can cause a spike in blood-sugar levels. Avoid all foods with potatoes, such as chips, french fries, mashed potatoes and hash browns.
References
- "The No White Diet": Paul Array; 2007
- MayoClinic.com: Heart-Healthy Diet: 8 Steps to Prevent Heart Disease
- DrStandley.com: Thought Two: Eliminate the White Foods, Boxed, Packaged, Canned, Refined, Baked and Processed
- The American Heart Association: Sugars and Carbohydrates
- FDA: Lowering Salt in Your Diet
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