According to the National Institutes of Health, eating less than 130 grams of carbohydrates per day can lead to illness. Ketones, or broken down fats, can build up in the bloodstream and lead to gout or kidney stones. So if you are trying to stop eating sugar and flour, beware that immediate withdrawal symptoms may include a rapid drop in blood sugar and serotonin levels, especially in those who are sensitive to the substances. While the symptoms are not life threatening, prepare for sudden bouts of anxiety, cravings, headaches, and fatigue, which will pass within a week of removing flour and sugar from your diet.
Instructions
1. Eat foods that are carbohydrate rich and high in glycemic value to maintain a healthy diet. Foods such as baked potatoes, rice, oatmeal and raisins all are high-carb, low-fat foods.
2. Stock up on fresh and dried fruits to eat when you get a sugar craving. Fruits that satisfy a sweet tooth include blueberries and strawberries, pineapple, grapes, pears and figs.
3. Look for gluten-free products to satisfy bread and pasta cravings. As many people have realized they have allergies to gluten and feel better when they don't eat products made with flour, manufacturers have responded with substitutes. While gluten-free products like hamburger buns, pastries and pastas have always been available in health food stores, you can now find whole sections in traditional grocery stores.
4. Substitute sugar alternatives in drinks and baking. According to the Mayo Clinic, artificial sweeteners are much sweeter than real sugar so you'll need less to achieve the same results. FDA-approved artificial sweeteners include aspartame, sucralose and saccharin. You can also use natural sugar replacements, such as stevia and sorbitol, to sweeten coffee, tea and baked dishes.
5. Read labels closely. Sugar is often listed as an ingredient under a number of different names: high fructose corn syrup, honey, corn sweetener and corn syrup. Food that contains flour can sometimes be misleading as well. Look for gluten on labels; it is used for binding and as fillers in products such as salad dressing, beer, ketchup, soups and gravies.
6. Experiment with new food choices. Consider cooking with buckwheat, a member of the rhubarb family, bean flour or carob. You can use chickpeas, cornmeal and quinoa to make a variety of dishes from hummus to bread.
Tags: artificial sweeteners, corn syrup, gluten-free products