Many people follow special diets that restrict or eliminate ingredients like flour and sugar for health, medical, or personal reasons. When cooking and eating at home, it’s relatively easy to control what goes into your food. However, dining out or buying prepackaged foods can be more challenging when navigating food sensitivities or restrictions. Knowing what foods fit into a flour- and sugar-free diet helps ensure you can stick to your nutritional goals.
Why Follow a No Flour, No Sugar Diet?
There are several potential motivations for avoiding flour and sugar entirely. Here are some of the most common:
Managing Diabetes and Blood Sugar
For people with diabetes or prediabetes, limiting carbohydrate-heavy foods like flour and sugar can help maintain steady blood sugar levels. Keeping blood sugar in check reduces diabetes complications and symptoms. A no flour, no sugar diet may be recommended to control carb intake and glycemic response.
Losing Weight
Since flour and sugar are high in calories and low in nutrients, removing them can help with weight loss. People cutting carbs for weight management often avoid all grains, flour products, and added sugars. This reduces overall calorie intake while focusing on healthier sources of fuel.
Food Intolerances and Allergies
Some people need to avoid certain ingredients due to intolerances or allergies. Two common culprits are gluten found in wheat flour and fructose found in table sugar. A 100% flour- and sugar-free diet eliminates exposure to these problematic compounds.
Digestive Issues
For those with digestive problems like irritable bowel syndrome (IBS), a diet low in fermentable carbs called FODMAPs can improve symptoms. Flour and sugar are sources of FODMAPs, so removing them may relieve digestive discomfort.
Nutritional Priorities
A no flour, no sugar eating pattern naturally eliminates processed and refined foods. For those focused on eating whole, nutrient-dense foods, avoiding flour and sugar can help achieve that goal.
Foods Allowed on a No Flour, No Sugar Diet
Many healthy and delicious foods fit into a flourless and sugar-free diet. Here are some of the main categories:
Non-Starchy Vegetables
All fresh, frozen, and canned vegetables are fair game as long as they are prepared without added sugar or wheat flour:
- Greens: spinach, kale, lettuce, celery, broccoli, Brussels sprouts, cabbage, etc.
- Root vegetables: carrots, turnips, radishes, onions, garlic, etc.
- Summer squash: zucchini, peppers, tomatoes, eggplant, okra, etc.
- Asparagus, green beans, cauliflower, artichoke, pumpkin, avocado
- Fresh herbs like basil, cilantro, parsley, etc.
High Protein Foods
Meat, poultry, fish, eggs, and plant proteins make good alternatives to flour-based foods as center-of-the-plate options:
- Beef, pork, lamb, bison
- Chicken, turkey
- Salmon, tuna, tilapia, shrimp
- Eggs and 100% egg whites
- Tofu, tempeh, natto
- Beans, lentils, edamame
- Nuts and seeds
Low Sugar Fruits
Fruits higher in fiber and lower in natural sugar can fit into a sugar-free diet. Good options include:
- Berries: strawberries, raspberries, blueberries, blackberries
- Stone fruits: peaches, plums, nectarines
- Apple, grapefruit, lime, lemon, tomato
- Avocado
- Olives
Non-Grain Flours
Flours made from nuts, seeds, and coconut are naturally flourless substitutes:
- Almond flour
- Coconut flour
- Hazelnut flour
- Walnut flour
- Chickpea flour
Healthy Fats
Fat is important for satiety and flavor in flour- and sugar-free cooking. Choose unsaturated fats like:
- Olive oil, avocado oil
- Coconut oil
- Butter and ghee
- Nuts and seeds
- Avocado
- Olives
- Nut butters
Beverages
Drink options without flour or sugar include:
- Water
- Unsweetened coffee and tea
- Unsweetened nut milk
- Sparkling water
- Bone broth
- Low sugar vegetable juice
Condiments and Seasonings
Adding flavor without sugar is possible using:
- Herbs and spices
- Mustard
- Hot sauce
- Apple cider vinegar
- Lemon juice
- Garlic and onions
- Salt and pepper
- Horseradish
Foods to Avoid on a No Flour, No Sugar Diet
It’s also important to know what to leave off your plate and out of your cupboards when flour and sugar are off limits:
Grains with Gluten
Avoid wheat, barley, and rye products, including:
- Breads, rolls, bagels
- Pasta, cereals
- Crackers, baked goods
- Beer
Refined Grains and Starches
In addition to flour, steer clear of refined grains like:
- White rice
- Corn products
- Potatoes and potato products
Added Sugars
Avoid any form of sugar added to foods and drinks, such as:
- Table sugar (sucrose)
- Brown sugar
- Maple syrup, honey, agave
- High fructose corn syrup
- Sodas, juice drinks
- Candy, ice cream
- Jams, jellies
- Sugar-sweetened coffee drinks
Starchy Vegetables
Higher carb veggies to use sparingly include:
- Potatoes
- Corn
- Peas
- Winter squash
High Sugar Fruits
Limit tropical fruits and dried fruits which are higher in natural sugars, such as:
- Bananas
- Mangos
- Grapes
- Pineapple
- Dried fruits like raisins, dates, and figs
Tips for Sticking to a No Flour, No Sugar Diet
Cutting out major food groups like grains and sugar can be challenging. Use these tips to make following a flour- and sugar-free diet more sustainable:
- Read labels – Scan ingredients lists to check for hidden sources of flour and added sugars.
- Cook more meals at home – Preparing your own food makes it easier to control what goes in it.
- Meal prep – Make batches of staple foods like roasted veggies and chicken breasts to have easy no flour, no sugar meals and snacks on hand.
- Substitute ingredients – Swap flour with almond flour in recipes. Use liquid sweeteners like maple syrup and honey rather than granulated sugar.
- Satisfy cravings safely – Enjoy dark chocolate, nut butters, and fresh fruit when sweet cravings strike.
- Embrace healthy fats – Eat more olive oil, avocados, nuts, and seeds to support satiety.
- Load up on produce – Fill half your plate with non-starchy veggies to add volume and nutrients.
- Drink more water – Stay hydrated to prevent false hunger caused by thirst.
Sample Meal Plan
Here is a sample one day meal plan with no flour or added sugar:
Breakfast
Fried Eggs with Veggies
- 2 fried eggs
- 1/2 cup diced bell pepper and onions
- 1/4 avocado
Lunch
Tuna Salad Lettuce Wraps
- 1 (5oz) can water-packed tuna
- 2 tbsp olive oil mayo
- 1 tbsp lemon juice
- 1 stalk celery, diced
- Lettuce leaves
Dinner
Bunless Turkey Burgers with Roasted Broccoli
- 1 lb ground turkey
- 1 tsp each garlic powder, onion powder
- 4 cups roasted broccoli florets
Snacks
- Sliced cucumber with hummus
- Strawberries and unsweetened Greek yogurt
- Hard boiled eggs
- Kale chips
No Flour, No Sugar Desserts
You don’t have to miss out on sweet treats by avoiding flour and sugar. Here are some healthier dessert options:
Chocolate Avocado Pudding
Blend together:
- 1 avocado
- 2 tbsp cocoa powder
- 1/4 cup milk of choice
- 1 tsp vanilla
Mixed Berry Salad with Lemon Zest
Toss together:
- 2 cups mixed berries
- 1 tsp lemon zest
- 2 tbsp chopped mint
Baked Cinnamon Apples
Core and bake apples filled with:
- 1 tbsp coconut oil
- 1 tsp cinnamon
- Dash of nutmeg
Chia Seed Pudding
Stir together and refrigerate overnight:
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk
- 1 tsp vanilla extract
- Pinch of salt
The Bottom Line
It is possible to enjoy a varied, flavorful diet without flour or added sugars. Focus on lean proteins, non-starchy vegetables, low sugar fruits, and healthy fats. Read labels to spot hidden sources of flour and sugar. With some creativity and planning, you can eat well and meet your nutritional goals on a flour- and sugar-free eating plan.