Eliminating flour and sugar from your diet can be challenging because these ingredients are found in so many staple foods. For example, pasta, breads, pizza dough, muffins and crackers are all made from flours, and cookies, cakes, soft drinks, energy drinks and candies all contain sugar. Instead of focusing on the foods that are not suitable for your sugar-free and flour-free diet, plan your grocery shopping around the sections of the grocery stores that contain the foods that are appropriate for your diet.
Step 1
Stay at the perimeter of the grocery store. Most of the foods containing flour or sugar are processed and are located in the aisles of your grocery store. You will find most of the foods that you need and that are suitable for your no sugar and no flour diet in the produce section, dairy section as well as in meat and fish section. Whenever buying a food that is processed, which means that it is packaged in a box, bag or cans and has a food label, read the ingredient list to ensure it doesn't contain flour or sugar.
Step 2
Fill up on fresh produce. Fruits and non-starchyvegetables are an excellent source of fiber, minerals, vitamins and antioxidants on your sugar-free and flour-free diet. Load your grocery cart with an abundance of colorful and fresh produce. Fresh fruits are a good way to satisfy your sweet tooth when cutting sugar out of your diet. You can also use vegetables to replace flour-based ingredients. For example, you can replace pasta with spaghetti squash and make lasagna using grilled eggplant or zucchini slices. Portobello mushroom caps can be used to replace your flour-based bun and you can use lettuce leaves to prepare a flourless wrap for lunch.
Step 3
Choose fresh sources of protein and dairy. Avoid chicken nuggets or other breaded sources of protein. Protein options that are marinated or served in a sauce are also likely to contain sugar. Opt for fresh fish, seafood, eggs, beef, pork or chicken. You can also buy these protein choices frozen, but check the ingredient list to ensure they are free of sugar and flour. If you enjoy dairy, stick to plain milk or plain yogurt. Cheese is also a good option for your sugar-free and flour-free diet.
Step 4
Carefully venture in a few of the aisles to get healthy fats, nuts and seasonings. To help you prepare tasty meals without sugar or flour, you will need healthy fats and seasonings. Choose a good-quality olive oil and stock up on different herbs and spices to prepare a variety of healthy meals. You can also make an extra stop in the aisle where you can find nuts. Choose plain or roasted nuts and avoid the ones that are sweetened. Macadamia nuts, almonds and walnuts make a delicious and convenient sugar-free and flour-free snack.
Tips and Warnings
- Always read food labels of any packaged or processed foods to check for added sugar that may not be apparent.
- If you have diabetes, drastically eliminating sugar and flour could result in low blood sugar levels, especially if you take oral medications or inject insulin. Consult your doctor before going on your sugar-free and flour-free diet for advice controlling your blood sugar levels.
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