No Sugar or White Flour
ELL1977
Posts: 15 Member
My wife just had it suggested by her doctor that she quit eating sugar and white flour. Athens since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
1
Replies
-
Out of curiosity, what is the objective from the doctor? Was it weight loss through elimination of foods? And I suspect you mean added sugar instead of all sugar (i.e., fruit)? If it's weight loss, calories are kind. But otherwise, you could look into some low carb receipes. I tend to get recipes from www.mccormick.com but I dont' watch sugar or flour.2
-
I assume you mean added sugar and refined wheat flour? As there is sugar in so many other foods than table sugar, and refined wheat flour is just ground wheat without the bran and germ, I don't really see the point; but all you'd have to do is to avoid foods that have flour and/or added sugar, and not use flour or sugar when you cook. This means than many healthy and delicious options are out of the question, or only possible by adding more questionable ingredeints, so I'd advice investigating before getting too attached to this plan.0
-
I think a lot more information is needed.
I don't eat much in the way of added sugar simply because of the way I eat...I don't actively try to avoid it and still have the occasional cookie or piece of chocolate bar, etc...it's just not a significant part of my diet.
I use white flour tortillas for burritos and whatnot as I live in New Mexico and they're kind of a staple...I also use white flour when thickening certain sauces, but that's about it...for the most part I eat more whole grains than not.0 -
What is meant by "no sugar"?
Case in point, the organic "whole/real food" apple (179g) I ate yesterday as a mid-afternoon healthy snack contained four times the sugar (19g) contained in the 1 tsp of refined white sugar (4g) I added to my morning coffee.
0 -
No added sugar. Should have said that instead of no sugar. And it's for weight loss and high blood pressure.0
-
To lose weight, you need to eat less (fewer calories), and move more, but eating less has the most impact. Weightloss and more exercise will improve blood pressure. To keep the weight off, and to maintain good health, eating less and exercising has to be a consistent part of your life. The crux is consistency, or sustainability. You'll have to stick to your diet and exercise regimen, not in theory, or for a short while, but in practice, and for life. That's why it's smart to find something you can easily do, and are going to enjoy. Can you see yourself abstaining from sugar and flour for the rest of your life?4
-
No added sugar. Should have said that instead of no sugar. And it's for weight loss and high blood pressure.
Sounds like your wife's doctor is a Mark Hyman fan.....he $ells books touting this same advice.
No added sugar and no white flour isn't required for weight loss. Reducing calorie intake is.
Instead of doing an elimination diet, look for long term "lifestyle" changes. Look for things that can help you lose weight AND help you keep that weight off. I've done my share of elimination diets in the past and always gained the weight back (a large majority of people struggle to keep the weight off).7 -
Just dropping some weight should help with the blood pressure...you can do that whether you decide to eliminate sugar and flour or not.
Getting regular exercise has done more for my blood pressure than anything I think.4 -
The Low Carber Daily MFP group may be able to give more advice. Your diet may not actually hit low carb (under 100-150g of carbs a day) but carbs usually end up as low to moderate once you eliminate baked goods.
"Clean Eating" is often along these lines. So are paleo books, although they use added syrup and honey. Most low carb books will be low in sugar and flours.
Dr Bernstein's Diabetes Solution is a good approach in terms of lowering blood glucose. When insulin falls you usually lose water weight - that could help with BP.
Good luck.5 -
My wife just had it suggested by her doctor that she quit eating sugar and white flour. Athens since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
Setting aside whether it's necessary, you don't need a plan or tricks or recipes. You just need to do most of your cooking at home and then to cook in a way where you don't add flour or sugar. The vast majority of meals I eat do not involve flour or sugar (the exception is when I want to have pasta), and that's not a special way to eat, I don't think most savory meals not involving bread or breaded foods or, of course, pasta do include flour or sugar.
For an example, I might make a pork chop and have sweet potatoes on the side, some brussels sprouts and maybe a sauce made by cooking apples, onions, and cabbage in the pan I cooked the pork chop -- no flour or sugar.
There are millions of meals like this.
Are there particular difficulties you see yourself having?3 -
My wife just had it suggested by her doctor that she quit eating sugar and white flour.
. . . since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
Despite the naysayers, this was one of the 1st things that I did to lose weight starting 18 months ago and still do now.
Totally eliminated sodas and substantially reduced the intake of anything made w/refined sugar and/or flour (mainly bread and baked goods).
It's not that you can't still lose weight while eating such things but it's too easy to eat too much of them which will cause your cal intake to exceed the cals burned.
It was much simpler for me to just eliminate them from my diet. Lost 38# in 7 months doing that and have been maintaining for the past 11 months at 158 (+/-5) doing the same.
To do it, just cut those things that you know are made w/refined sugar and flour out of your diet. It's very easy to do.5 -
My wife just had it suggested by her doctor that she quit eating sugar and white flour.
. . . since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
Despite the naysayers, this was one of the 1st things that I did to lose weight starting 18 months ago and still do now.
I agree. I don't know why it is so hard to say on this forum that it's easier to over-eat calories when there is added sugar in foods, but apparently it is a really controversial topic.6 -
It's not hard to say at all. But you two are the first to say it in this thread. The nay-saying is just to challenge the idea that sugar and flour is toxic, and cutting it out is somehow necessary for weightloss and an effective treatment for high blood pressure.ValeriePlz wrote: »My wife just had it suggested by her doctor that she quit eating sugar and white flour.
. . . since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
Despite the naysayers, this was one of the 1st things that I did to lose weight starting 18 months ago and still do now.
I agree. I don't know why it is so hard to say on this forum that it's easier to over-eat calories when there is added sugar in foods, but apparently it is a really controversial topic.8 -
My wife just had it suggested by her doctor that she quit eating sugar and white flour. Athens since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
Just an fyi, the NIH says that, on average, medical students received 23.9 hours of nutrition instruction. When one doctor thought I had gout, he told me that diet was the only way to control it (true), and literally told me to Google what's recommended.
I've suffered symptoms for 23 years consistent with several nutrient deficiencies, and none of the probably 12 doctors I've seen for these symptoms ever checked 3/4 of them. My husband and I have to do our own research, and fill in the doctors. They also don't seem to know much at all about how to properly supplement for deficiencies, which is an essential part of getting truly satisfactory nutrition.1 -
ValeriePlz wrote: »My wife just had it suggested by her doctor that she quit eating sugar and white flour.
. . . since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
Despite the naysayers, this was one of the 1st things that I did to lose weight starting 18 months ago and still do now.
I agree. I don't know why it is so hard to say on this forum that it's easier to over-eat calories when there is added sugar in foods, but apparently it is a really controversial topic.
I think the idea that people overeat because there is a little flour (as in a sauce or gravy where the main calories are really from fat) or added sugar in a savory meal is just wrong, as is the idea that you need a special way to eat to avoid those things in a normal dinner. I understand a lot of people enjoy bread on the side or pasta or sandwiches (I love pasta myself), but I don't understand the idea that you get a major calorie savings by cutting out added sugar or flour in the average dinner (and this is especially true if he only means white flour, as it's super easy to substitute whole grain bread or pasta and probably no calorie savings would result, although I personally mainly do opt for whole grains when possible). I wouldn't normally even think those would include much added sugar unless someone eats way differently than I ever did, and that's why it's important to be sensible here.
Yes, obviously, cutting out lots of extra treat-type foods is an easy way to cut calories if you consume those, or soda if someone drinks caloric soda (I would not assume someone includes lots of sugary soda as part of his regular diet, many don't), but if that were the issue I don't think they'd be asking this question -- aren't they asking about cutting flour and sugar out of regular meals?
IMO, not hard to do if you want to, and thus my advice above. But this idea that it's a huge thing that will make a major calorie savings, I don't get.
Cutting out treat foods, yeah, but as much because they are high cal due to added fat as anything else, not anything specific about, say, flour.4 -
ValeriePlz wrote: »I agree. I don't know why it is so hard to say on this forum that it's easier to over-eat calories when there is added sugar in foods, but apparently it is a really controversial topic.
Probably because sugar only has 4 calories per gram, and objectively, you're probably better off reducing fat if you're doing so to eliminate the most calorically dense parts of your diet.
2 -
kommodevaran wrote: »
It's not hard to say at all. But you two are the first to say it in this thread. The nay-saying is just to challenge the idea that sugar and flour is toxic, and cutting it out is somehow necessary for weightloss and an effective treatment for high blood pressure.ValeriePlz wrote: »My wife just had it suggested by her doctor that she quit eating sugar and white flour.
. . . since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
Despite the naysayers, this was one of the 1st things that I did to lose weight starting 18 months ago and still do now.
I agree. I don't know why it is so hard to say on this forum that it's easier to over-eat calories when there is added sugar in foods, but apparently it is a really controversial topic.
We never suggested that sugar or flour is "toxic" but yet our suggestion that cutting them out to more easily lose/maintain weight got "woo'd."
This is an example of the "tyrany of the minority" which attempts to diminish the expression of differing points of view here on MFP, which I consider a very troubling matter.
No doubt someone will also "woo" this post for saying so.9 -
kommodevaran wrote: »
It's not hard to say at all. But you two are the first to say it in this thread. The nay-saying is just to challenge the idea that sugar and flour is toxic, and cutting it out is somehow necessary for weightloss and an effective treatment for high blood pressure.ValeriePlz wrote: »My wife just had it suggested by her doctor that she quit eating sugar and white flour.
. . . since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
Despite the naysayers, this was one of the 1st things that I did to lose weight starting 18 months ago and still do now.
I agree. I don't know why it is so hard to say on this forum that it's easier to over-eat calories when there is added sugar in foods, but apparently it is a really controversial topic.
We never suggested that sugar or flour is "toxic" but yet our suggestion that cutting them out to more easily lose/maintain weight got "woo'd."
This is an example of the "tyrany of the minority" which attempts to diminish the expression of differing points of view here on MFP, which I consider a very troubling matter.
No doubt someone will also "woo" this post for saying so.
Lemurcat12, as usual, explained the push back well.
It's the fact that the advice oversimplifies something to the point of complicating it.
Calories are the issue, not particular food substances. Now, it just so happens that you're cutting a lot of fat calories when you cut out sugar and flour by cutting out a lot of processed and refined foods. That's a bonus.
The thing is, there's nothing wrong with just cutting those particular foods but still using a small bit of sugar here or there, say a teaspoon in your coffee, or some flour to thicken a roux.
Applying some common sense and taking a moderate stance rather than just saying NO SUGAR! NO FLOUR! seems to be a more sustainable solution, imo.4 -
My wife just had it suggested by her doctor that she quit eating sugar and white flour.
. . . since it couldn't hurt me to do the same I'm looking for advice. What plan to follow, tips or tricks, recipes, etc? Any and all advice appreciated.
Despite the naysayers, this was one of the 1st things that I did to lose weight starting 18 months ago and still do now.
Totally eliminated sodas and substantially reduced the intake of anything made w/refined sugar and/or flour (mainly bread and baked goods).
It's not that you can't still lose weight while eating such things but it's too easy to eat too much of them which will cause your cal intake to exceed the cals burned.
It was much simpler for me to just eliminate them from my diet. Lost 38# in 7 months doing that and have been maintaining for the past 11 months at 158 (+/-5) doing the same.
To do it, just cut those things that you know are made w/refined sugar and flour out of your diet. It's very easy to do.
A can of full sugar (regular) soda can have 200 calories. 2 or 3 of those a day can have an impact on weight because of the calories, not because of the source of the calories. Eliminating them can be a good/easy first step to reducing calories to lose weight.
As you point out, it’s not necessary.2 -
Oops. I forgot the link to the Low Carber Daily: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-groups1
-
Sounds like he is more concerned about your blood sugar (A1C) than your blood pressure.
Refined sugar and white flour will go OFF like little atomic bombs in your blood stream and jack your blood sugar like crazy.
Love biscuits and gravy but they don't love me ......4 -
I wonder if the no added sugar/no white flour rule might be a first step to a DASH diet designed to combat hypertension.
https://www.heartandstroke.ca/get-healthy/healthy-eating/dash-diet
It might help to think of the foods that will be added to stay in the guidelines your doctor ordered. Fruit instead of candy or sugar sodas. Whole grain breads instead of white. Lots of veggies. Adequate protein.
It is easier to stick to a diet like this by eating at home.3 -
Depending on the OPs personality, it may be worth while to eliminate foods. For others, like myself, elimination leads to failure.
At the very least, id focus on more nutrient dense foods, cutting back or eliminating added sugar and flours, and increase proteins and fiber. The latter will have the greatest impact on satiety and help lead to long term sustainment.
I would also recognize there is also a psychological battle so don't be afraid to bring in those foods if it will help with your compliance. I like to keep treats to about 10% of calories daily. But i also aim for 150g to 175g of protein (i weight 176 currently) and 20 to 40g of fiber.1 -
I think a better way would be cut BACK as opposed to cut OUT.
If someone is overweight and got there by eating a lot of high in added sugar foods (which can be easy to overeat) even just cutting your intake of these foods in half while keeping the rest of your diet the same will in turn cut calories and lead to weight loss which will lead to a reduction in these health risks!
I think that’s easier than trying to overhaul your whole diet anyway2 -
arrghmatey1 wrote: »Love biscuits and gravy but they don't love me ......
Biscuits and gravy is yet another example of a food that people talk about as if it were "carbs" when the issue is that it's high cal and doesn't have that many nutrients compared to the overall carbs (although it is not nutrient free). Like many such foods (chips, fries, most dessert items), it is as high in FAT as carbs, so focusing on it as a carb is wrong.
Here's one nutritional breakdown: https://www.eatthismuch.com/food/view/biscuit-with-sausage-gravy,581261/
37% carbs, 52% fat. Only 16 calories from sugar.3 -
For the record, I actually do think looking at your overall diet and cutting back on white flour and added sugar if they are in the diet in significant amounts, while making sure protein is at around .8 g/lb of a healthy goal weight (or something like that, no need to be obsessive) and fiber is AT LEAST 25 g, and you are getting a good range of vegetables and healthy sources of fat (nuts, seeds, fatty fish, avocado, olives and olive oil as some examples) is a good approach. Related to that, I think the DASH diet is quite sensible and focusing on eating lots of whole foods is a great idea.
I don't think one needs to worry about incidental flour (you can still make a roux or occasionally have some pasta with a vegetable and lean meat focused sauce). I don't think whether or not you cut out sriracha (which has some added sugar) is going to make or break you.
Yes, rather obviously, if you are consuming lots of soda or lots of between-meal sugary treats (or even chips, which have no flour or sugar) or other high cal snacks in addition to your planned foods, then you would want to cut back on that a lot, but that has nothing to do with having to cut out sugar or flour.
Like I said above, I'm not against cutting out added sugar or flour if one wants to -- I don't even think it's all that hard -- but let's not pretend that saying "you don't need to worry about NO flour and NO sugar" means "don't worry about what you eat and don't cut back on high cal/low nutrient treats if they are an issue in your diet" or "don't worry about balance." No one said that, so people arguing against it are making stuff up.
OP was not talking about snacks, as I understood it, or dessert items. He was asking how to avoid flour and sugar that might be part of a standard meal (which normally does not include a giant soda and cake, IME, and if it does, well, he would hardly need advice, would he? He'd know what to do).
Seriously, do some really think the only way to stop spending inordinate amounts of calories on dessert items or soda is to cut out ALL added sugar and white flour? Personally, I'm assuming OP has already decided he wants to cut out (or way down on) such foods and is asking about dinner.1 -
A no sugar/white flour dinner, balanced, DASH-happy.
1 -
A no sugar/white flour DASH-friendly dinner. Maybe skip the gravy. Maybe pick the dressing OR the mashed potatoes.
0 -
A tofu/bok choy DASH-friendly dinner.
http://www.diversivore.com/recipe/five-spice-crispy-tofu-with-seared-bok-choy/0 -
A salmon DASH-friendly dinner.
https://www.buzzfeed.com/melissaharrison/salmon-recipes-for-dinner?utm_term=.uo3vXRzoy#.rq0y162bl0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions