Avoid processed carbohydrates

No sugar

This is a core diet rule. No sugar.

I avoid sugars, including raw/natural/organic sugars, honey, agave, and the many other names for sugar.

Sugar in any form causes the a high spike in glucose, which is the bodily process I want to avoid.

Removing sugar from the diet was much easier once I was “off” the sugar addiction craze. After I was off, it was clear that sugar was not a necessary part of my food intake.

No grains

I do not eat wheat, oats, rice, corn, or any other type of grain. It's surprising how unnatural some of these foods are in 2024.

A slice of bread, a bowl of oats, a corn tortilla, and a serving of rice are all on my “no” list. This includes whole wheat, brown, natural, organic, or any other word that indicates it’s supposed to be good for you. I don’t eat any of these carbohydrate foods.

Even if grains are considered “healthy” by many nutritionists, I avoid them. I found that they are not necessary at all in my diet. I was constantly having “full stomach pains” after eating food. When I removed carbs and processed food, this pain went away.

Processing

There are natural sources of grain, but most grains sold in the world are processed. Dietary fiber is removed through processing, which destroys the key nutritional benefit of the carbohydrate.

If you want to keep grains and other carbohydrates in your diet, choose carbs that are as natural as possible. Look for a small understandable ingredient list and high dietary fiber. Try to buy organic and non-GMO.

Be careful with fruits

Fruit can be a great natural snack—and it can also spike your blood sugar, giving you a glucose and insulin spike. If I'm trying to lose weight, I will avoid eating fruit.

I recommend taking a walk after eating a piece of fruit.

Be careful with root vegetables

Any vegetable that grows under the ground is relatively high in carbohydrates because of their starch content.

Popular root vegetables are carrots, beets, turnips, cassava, taro, and potatoes. They may be natural, but they do the same thing as the fruits. They can spike glucose.

Berries

Blueberries, strawberries, blackberries, raspberries are all accepted fruit because they have a lower sugar composition when compared to other fruits. If I have to pick a few fruits to eat forever, it's everything from the berry family!

I will eat berries a few times per week.

Legumes/Pulses/Beans

Beans are moderately high in carbs so I don’t make them a part of my daily diet. I’ll eat black beans or kidney beans, or any type of bean that is available. I love to eat hummus.

This is a food I'm currently monitoring.

Eat fiber

I will eat carbs with a high fiber to carbohydrate ratio. Currently exploring...

Some examples

• Chia and ground flax seeds with a 1:1 carbohydrate to fiber ratio. I regularly add these to yogurt and use them to make muffins.

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