Initially, a diet without sugar or grains can be very challenging. However, the effort is definitely worth it considering the lasting health benefits and weight loss it can bring. During digestion, sugar and grains are converted by the body into glucose.
This process can increase your levels of blood sugar and consequently trigger the secretion of insulin by the pancreas. To lower the level of blood sugar, the glucose will then be stored in the fatty cells by the insulin. This will result in weight gain once converted to fat. Let’s find out more about the different No Sugar No Grains diet foods you can eat in order to avoid this process.
Introduction to NSNG Diet
No Sugar and No Grains or simply NSNG is the kind of diet wherein all grains and all processed sugars are removed from the list of foods that you should eat. To put it simply, all you have to eat if you follow this one are real foods.
It was previously called a carnivorous vegan diet because you have to consume loads and loads of healthy meat and vegetables. The idea is basically the same with vegetarians and vegans but without eating any kind of meat.
Refined wheat flour and sugar are considered by numerous people as some of the worst foods that they can include in their diet. This is the main idea behind sugar-free and wheat-free diets like paleo and low-carb diets. By eliminating these two major elements, people are said to enjoy numerous health benefits while avoiding the unhealthy elements of processed foods such as trans fats.
Paleo diet and sugar-free, wheat-free diet are similar but the latter is done in combination with healthier sources of carbohydrates and full-fat dairy. The real emphasis should be on the quality of food. Always go for foods that you can consider as good sources of carbohydrates, protein, and fat.
The concept of No Sugar No Grains’ diet can be summed up in a few basic rules. First, you should not consume added sugars. Second, you should not eat refined wheat. Third, never eat food with trans fats. Fourth, avoid high-calorie beverages like fruit juices and sodas. Lastly, consume foods that are unprocessed and real. Stick to these simple guidelines and you can instantly avoid all the sources of refined carbohydrates.
No Sugar No Grains Diet Food List
Aside from knowing what kind of foods you have to avoid, the surest way to lose weight is to know exactly what you could and should eat. Sticking to real non-processed foods is the ideal scenario if you intend to go on a No Sugar No Grains diet. Your food intake should be limited to meats, healthy fats, legumes, nuts seeds, fruits, and vegetables.
Unlike other diets, you can actually eat fats. The list of allowed fats includes nut butter, heavy whipping cream, avocado oil, macadamia nut oil, coconut oil, and grass-fed butter. You should be extra cautious though and remember to look at the list of ingredients first just to be sure. Make sure that what you choose is pure nut butter and not alternatives that are known to have many other oils and additives.
The other allowable NSNG fats include full fat coconut milk, olives, MCT oil, ghee, bacon grease, tallow, and lard. Also allowed is full-fat dairy as long as you are able to tolerate it. You can also consume Villa Capelli olive oil as long as it does not contain olio della lampada.
For snacks, the top foods recommended for people on a No Sugar No Grains diet include pumpkin seeds, olives, raw nuts, full-fat cheese, beef jerky, hard-boiled eggs, cut vegetables, and low glycemic fruits. You can also consume chocolates but limit your intake to darker versions that are 85 percent or more.
Other great snacks to have are avocado, slices of pepperoni, and deviled eggs. It is also good to eat lettuce with full-fat cream cheese and smoked salmon. In addition, you can also consume coffee with heavy cream, olive oil, pickles, and hummus with celery.
Healthy carbohydrates are very much welcome in an NSNG diet. Tubers like taro, sweet potatoes, and potatoes are always good to have. Whole grains are also allowed such as quinoa, oats, and rice. Individuals who love fruits can take berries, pears, oranges, apples, and bananas. When choosing vegetables, go for carrots, cauliflower, and broccoli.
Health Benefits of Going on a No Sugar No Grains Diet
Weight loss is the primary health benefit of eliminating sugar and wheat from your diet. Foods that are high in sugar or wheat contain greater amounts of calories. Obviously, removing these foods would instantly reduce your overall intake of calories.
It is not enough just to remove sugar from your diet as some wheat-based foods contain high calories. The same is true the other way around. Remember that the key is to eliminate both wheat and sugar.
Opting for a No Sugar No Grains diet food list can mean a more stable blood sugar levels for you. Wheat is actually higher than table sugar on the glycaemic index. The increase in blood sugar is more if you consume wheat than when you consume sugar and anything else. Reportedly, too much consumption of refined carbs is the main factor behind the obesity crisis in Western society. This is also to blame for the increase in type 2 diabetes.
A No Sugar No Grains diet can also result in fewer cravings for carbohydrates. Based on reports, sugar and wheat can be addictive just like narcotics because they light up the brain’s pleasure points. It can also lead to more balanced patterns of hunger. After some time, people who follow this kind of diet will notice a significant improvement in their hormonal balance.
Because having a No Sugar No Grains diet food list aims for better general nutrition, you can easily notice a substantial improvement in your skin. After some time, your skin will look healthier and less likely to develop allergy-type reactions such as outbreaks of eczema.
You will also notice a significant reduction if food obsession. Because of the established connection between mood and sugar, it is easy to conclude that removing sugar from your diet would mean a better mood.