Gyrobob
Serious Thumper
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Posers ain't motorcyclists
Posts: 2571
Newnan, GA
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Here's something I stole from the WheatBellyblog and modified only slightly. It is a bit brief compared to the book, and it doesn't show how most of the "Eliminate" and "Never" stuff has lotsa ways to come up with alternatives.
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Eliminate: All wheat-based products (all breads, all breakfast cereals, noodles, pasta, bagels, muffins, pancakes, waffles, donuts, pretzels, crackers), oat products (oatmeal, oat bran), cornstarch-based products (sauces or gravies thickened with cornstarch, prepared or processed foods containing cornstarch, cornmeal products like chips, tacos, tortillas), sugary soft drinks, candies
Enjoy unlimited: Vegetables ─ except potatoes; fresh or frozen, never canned
Raw nuts and seeds ─ raw almonds, walnuts, pecans, hazelnuts, pistachios, Brazil nuts, cashews; dry-roasted peanuts (not roasted in oil); pumpkin and sunflower seeds, macadamia nuts
Healthy oils (unheated) ─ olive, flaxseed, coconut, avocado, walnut
Meats ─ red meats, pork, fish, chicken, turkey, eggs
Non-wheat grains ─ ground flaxseed, chia seeds
Teas, coffee, water, unsweetened almond milk, coconut milk or coconut water
Cheeses -- real cultured cheeses only (not Velveeta or single-slice processed cheese)
Avocado or guacamole; hummus; unsweetened condiments, e.g., mayonnaise, mustard, oil-based salad dressings; ketchup without high-fructose corn syrup; pesto, tapenades; olives
Limited: Fruit ─ No more than 2 servings a day (one serving is a level handful), preferably in this order (best first): berries of all varieties, citrus, apples, nectarines, peaches, melons. Minimize bananas, pineapples, mangoes, and grapes
Fruit juices ─ only real juices and in minimal quantities (no more than 2-4 oz)
Dairy products ─ No more than 1 serving per day of milk, cottage cheese or yogurt, unsweetened (Fat content does not matter.)
Legumes/beans; peas; sweet potatoes and yams; rice (white and brown); soy
Dark chocolates ─ 70-85% cocoa min; no more than 40 grams (approximately 2 inches square) per day
Sugar-free foods ─ preferably stevia-containing, rather than aspartame, no wheat products, limited grains of any kind
Never: Fried foods
Fast foods
Hydrogenated “trans” fats
Cured meats ─ hot dogs, sausages, bacon, bologna, pepperoni
High-fructose corn syrup containing foods; honey; agave syrup; sucrose
Processed rice, rice flour or potato products, rice crackers, rice cereals, pretzels, white breads, breakfast cereals, potato chips, etc.
Fat-free or low-fat salad dressings
”Gluten-free” foods (they are always loaded with other grains that cause blood sugar spikes)
Quick tips: For breakfast choices, consider ground flaxseed as a hot cereal (e.g., with soy milk, milk, or unsweetened almond milk; blueberries, strawberries, etc.). Consider eggs; raw nuts; cheese; try “dinner for breakfast,” meaning transferring salads, cheese, chicken, and other “dinner” foods to breakfast.
Add 1 tsp or more of taste-compatible healthy oil to every meal. For example, mix in 1 tbsp flaxseed oil to ground flaxseed hot cereal. Or add 2 tbsp olive oil to eggs after scrambling. Adding oils blunts appetite.
If you suspect a wheat “addiction,” use the first week to add healthy oils to every meal and reduce the amount of wheat by half. In the second week, aim for elimination of wheat while maintaining the oils.
Reach for raw nuts first as a convenient snack.
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