How to Stop Eating Sugar & Flour

Bowls of sugar and flour.
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The food trends seem to be changing from one that encourages any type of carbohydrate consumption to one that favors whole grains and eliminates refined white flour and sugar. Refined white flour and refined white sugar cause rapid blood sugar increases and add empty calories to processed foods. Whether you're trying to live a low carb lifestyle or just trying to eat more nutrient dense foods, there are many ways to eliminate sugar and flour from your diet.

Step 1

Eat vegetables in place of pasta. Use a vegetable peeler or sharp knife to cut thin, noodle-like strips of zucchini and boil it for a few minutes until tender. Eat with your favorite pasta sauces. Slice a spaghetti squash in half and cook at 350 degrees until soft, about 45 minutes. Use a fork to separate the pasts-like strands and use in place of pasta in traditional dishes.

Step 2

Don't drink soda. The average can of soda contains 40 grams of sugar. Diet sodas have artificial sugars that can negatively effect some people. Choose drinks like water and teas with low sugar content.

Step 3

Eat more more fresh fruits, which are unprocessed foods. Canned or packaged fruits are often high in sugar. The same applies to fruit juice. Eat foods that are as close to their natural state as possible.

Step 4

Make your own gravies and sauces, thickened with arrow root, pureed vegetables or cream. Most gravies and sauces have flour and sugar in them.

Step 5

Eat grilled or broiled meats rather than fried. Frying usually involves dredging foods in flour to give them their crispy coating. Broiling and grilling allow you to cook the meat without added flour.

Step 6

Choose wheat free breads. Eat bread made from flax meal, bean, soy or other alternative flours that are not derived from wheat.

Step 7

Avoid cookies, cakes and other deserts, as flour and sugar are usually the main ingredients. Eat fruit when you crave sweets, or experiment with sugar-free and flour-free desserts. Choose nuts in place of candies or pastries.


Read labels. Check the ingredients in every product you eat to find hidden sugars and flour. These ingredients can exist in places you'd never expect them. Look for words like "high fructose corn syrup" or combination of phrases with "wheat" in them, which usually indicate sugar and flour.