Wheat Belly — WHAT TO EAT--- FOOD LIST
Giggles40
Posts: 66 Member
Wheat Belly by William Davis © 2011 (Rodale) — WHAT TO EAT
Summary on page 210-211
:happy: Consume in Unlimited quantities
Vegetables (except potatoes and corn)—including mushrooms, herbs, squash
Raw nuts and seeds—almonds, walnuts, pecans, hazelnuts, Brazil nuts, pistachios, cashews, macadamias; peanuts (boiled or dry-roasted); sunflower seeds, pumpkin seeds, sesame seeds; nut meals
Oils—extra-virgin olive, avocado, walnut, coconut, cocoa butter, flaxseed, macadamia, sesame
Meats and eggs—preferably free-range and organic chicken, turkey, beef, pork; buffalo; ostrich; wild game; fish; shellfish; eggs (including yolks)
Cheese
Non-sugary condiments—mustard, horseradish; tapenades, salsa, mayonnaise, vinegars (white, red wine, apple cider, balsamic), Worcestershire sauce, soy sauce, chili or pepper sauces
Others: flaxseed (ground), avocadoes, olives, coconut, spices, cocoa (unsweetened) or cacao
:ohwell: Consume in Limited quantities
Non-cheese dairy—milk, cottage cheese, yogurt, butter
Fruit—Berries are the best: blueberries, raspberries, blackberries, strawberries, cranberries, and cherries. Be careful of the most sugary fruits including pineapple, papaya, mango, and banana. Avoid dried fruit, especially figs and dates, due to the excessive sugar content.
Whole corn (not to be confused with cornmeal or cornstarch, which should be avoided)
Fruit juices
Nonwheat, nongluten grains—quinoa, millet, sorghum, teff, amaranth, buckwheat, rice (brown and white), oats, wild rice
Legumes—black beans, kidney beans, butter beans, Spanish beans, lima beans; lentils; chickpeas; potatoes (white and red), yams, sweet potatoes
Soy products—tofu, tempeh, miso, natto; edamame, soybeans
:noway: Consume Rarely or Never
Wheat products—wheat-based breads, pasta, noodles, cookies, cakes, pies, cupcakes, pancakes, waffles, pita, couscous; rye, bulgur, triticale, karmut, barley
Unhealthy oils—fried, hydrogenated, polyunsaturated (especially corn, sunflower, safflower, grapeseed, cottonseed, soybean)
Gluten-free foods—specially those made with cornstarch, rice starch, potato starch, or tapioca starch
Dried fruit—figs, dates, prunes, raisins, cranberries
Fried foods
Sugary snacks—candles, ice cream, sherbret, fruit roll-ups, craisins, energy bars
Sugary fructose-rich sweeteners—agave syrup or nectar, honey, maple syrup, high-fructose corn syrup, sucrose
Sugary condiments—jellies, jams, preserves, ketchup (if contains sucrose or high-fructose corn syrup), chutney
…from other pages
Consume in Unlimited quantities
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)
Guacamole; hummus
Consume in Limited quantities
Fruit—no more than 2 servings a day (one serving is a level handful)
Citrus, apples, nectarines, peaches, melons
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
Dark chocolates—70-85% cocoa or greater; no more than 40 grams (approximately 2 inches square)
:noway: Consume Rarely or Never
Wheat-based products (bagels, muffins, 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 or carbonated soft drinks
Candies
Fast foods
Cured meats—hot dogs, sausages, bacon, bologna, pepperoni
Hydrogenated 'trans' fats
Processed rice, rice flour or potato products-rice crackers, rice cereals, potato chips
Canned nuts or vegetables
Fat-free or low-fat salad dressings "Gluten-free" foods
Fructose
Summary on page 210-211
:happy: Consume in Unlimited quantities
Vegetables (except potatoes and corn)—including mushrooms, herbs, squash
Raw nuts and seeds—almonds, walnuts, pecans, hazelnuts, Brazil nuts, pistachios, cashews, macadamias; peanuts (boiled or dry-roasted); sunflower seeds, pumpkin seeds, sesame seeds; nut meals
Oils—extra-virgin olive, avocado, walnut, coconut, cocoa butter, flaxseed, macadamia, sesame
Meats and eggs—preferably free-range and organic chicken, turkey, beef, pork; buffalo; ostrich; wild game; fish; shellfish; eggs (including yolks)
Cheese
Non-sugary condiments—mustard, horseradish; tapenades, salsa, mayonnaise, vinegars (white, red wine, apple cider, balsamic), Worcestershire sauce, soy sauce, chili or pepper sauces
Others: flaxseed (ground), avocadoes, olives, coconut, spices, cocoa (unsweetened) or cacao
:ohwell: Consume in Limited quantities
Non-cheese dairy—milk, cottage cheese, yogurt, butter
Fruit—Berries are the best: blueberries, raspberries, blackberries, strawberries, cranberries, and cherries. Be careful of the most sugary fruits including pineapple, papaya, mango, and banana. Avoid dried fruit, especially figs and dates, due to the excessive sugar content.
Whole corn (not to be confused with cornmeal or cornstarch, which should be avoided)
Fruit juices
Nonwheat, nongluten grains—quinoa, millet, sorghum, teff, amaranth, buckwheat, rice (brown and white), oats, wild rice
Legumes—black beans, kidney beans, butter beans, Spanish beans, lima beans; lentils; chickpeas; potatoes (white and red), yams, sweet potatoes
Soy products—tofu, tempeh, miso, natto; edamame, soybeans
:noway: Consume Rarely or Never
Wheat products—wheat-based breads, pasta, noodles, cookies, cakes, pies, cupcakes, pancakes, waffles, pita, couscous; rye, bulgur, triticale, karmut, barley
Unhealthy oils—fried, hydrogenated, polyunsaturated (especially corn, sunflower, safflower, grapeseed, cottonseed, soybean)
Gluten-free foods—specially those made with cornstarch, rice starch, potato starch, or tapioca starch
Dried fruit—figs, dates, prunes, raisins, cranberries
Fried foods
Sugary snacks—candles, ice cream, sherbret, fruit roll-ups, craisins, energy bars
Sugary fructose-rich sweeteners—agave syrup or nectar, honey, maple syrup, high-fructose corn syrup, sucrose
Sugary condiments—jellies, jams, preserves, ketchup (if contains sucrose or high-fructose corn syrup), chutney
…from other pages
Consume in Unlimited quantitiesChia seeds
Teas, coffee, water, unsweetened almond milk, coconut milk or coconut water
Cheeses—real cultured cheeses only (not Velveeta or single-slice processed cheese)
Guacamole; hummus
Consume in Limited quantitiesFruit—no more than 2 servings a day (one serving is a level handful)
Citrus, apples, nectarines, peaches, melons
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
Dark chocolates—70-85% cocoa or greater; no more than 40 grams (approximately 2 inches square)
:noway: Consume Rarely or Never
Wheat-based products (bagels, muffins, 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 or carbonated soft drinks
Candies
Fast foods
Cured meats—hot dogs, sausages, bacon, bologna, pepperoni
Hydrogenated 'trans' fats
Processed rice, rice flour or potato products-rice crackers, rice cereals, potato chips
Canned nuts or vegetables
Fat-free or low-fat salad dressings "Gluten-free" foods
Fructose
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Replies
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popcorn..can we eat that?0
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Thanks so much or posting this list. Very helpful. The most noticeable thing for me, after being wheat-free for two weeks, is a great reduction in edema in my feet/legs. I have skinny ankles once again!0
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I found this on the Wheat Belly website and this quotes is posted by Dr. Davis himself, when someone asked if they can have popcorn a few times a week.
Dr. Davis reply "It is primarily a matter of carbohydrates, Randall. In general, most people can tolerate 15 grams “net” carbs (total carbs minus fiber) per meal. This generally means no more than 3 cups (popped) popcorn at a time. Consume more and small LDL and blood sugars start to go up."0 -
Thank you so much for posting this. It really helps to see this. Helps to be reminded!0
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You're very welcome.
I printed the list and I keep one one my fridge and another in my purse for when I'm grocery shopping.
All the best :-)0 -
Does any one know why we shouldn't use rice flour. I just purchased brown rice flour and saw that it was on the list of items we shouldn't consume. Is it because of the carbs associated with it?0
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I believe it has to do with the glycemic index. Same reason why replacing wheat foods with store-bought gluten free substitutes can actually cause weight gain instead of loss - the starches used to produce a similar product as wheat bread (potato starch, rice starch, tapioca starch, etc) are just as high on the glycemic index as wheat, so you're cancelling out any positive changes. Don't quote me on that though - I'm only on Day 3!0
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Does anyone know if cream cheese counts as a cheese or dairy?0
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Does anyone know if cream cheese counts as a cheese or dairy?
I want to know if those soft cheeses that you can spread on crackers are acceptable?0 -
I have been wanting to try this recipe, but modified for diabetes.
Molten Chocolate Cups
Melt 3 oz chopped bittersweet chocolate, 3 Tbsp unsalted butter, and 2 tsp espresso powder in a medium saucepan, stirring, over medium heat. Off heat, whisk in 1/2 c granulated sugar and 2 tsp vanilla extract. Whisk in 3 large eggs and 2 egg whites one at a time. Sift 1/2 cup unsweetened cocoa powder over top. Whisk. Divide among 6 (4 oz) ramekins. Bake in 350 degree F oven until puffed, tops crack, and edges are set but center is gooey, about 15 minutes. Cool 1 to 2 minutes. (Dust with confectioners sugar) Serve immediately.
I think I can replace the sugar for splenda or truvia. Have to figure out what to use instead of ramekins.
Ideas?0 -
Does anyone know about plain old butter? Is that ok?0
