The No Starch Diet Basic Food Guide
NOTE: This list is not a complete or exhaustive list of safe and unsafe foods for the No Starch Diet (NSD). It is intended to give you a starting point for beginning the diet. You will need to customize the diet to suit your personal starch tolerance levels.
Foods To Avoid | rockmelon Generally Safe Foods | Fringe Foods. May adverly affect some people |
ANY food or beverage that tests positive for starch with the iodine test regardless of what you read as "safe" on this or any other list! | Meat - chicken, beef, lamb, turkey, pork etc Eggs Fish and other afood Tofu. Check ingredients for added starch. | Dairy. This is a common problem and many find the need to eliminate or reduce dairy along with starch. Sugar Almonds and almond flour Chocolate |
ALL grains - wheat, bran, barley, rye, oats, rice, malt, maize, quinoa, buckwheat, spelt, bulgur, couscous, corn, molina, sorghum, polenta, millet etc | Raw vegetables: salad greens & lettuces, spinach, red & white cabbage, cucumber, onion, shallots, capsicum/bell peppers, celery, spring onion, broccoli, mushrooms, fresh or dried herbs | soOnions, asparagus, avocado, tomatoes, cabbage, cauliflower, zucchini, squash, garlic, carrots |
| peace of mind | |
Starchy vegetables. Root vegetables, potato, sweet potato, parsnips, yams, taro, cassava radish, beetroot, celeriac, corn, pumpkin, arrowroot, tapioca etc
Cooked vegetables: broccoli, asparagus, onion, shallots, mushrooms, capsicum, celery, red and white cabbage, swiss chard/ silverbeet, collard greens, kale, fresh or dried herbs
Starchy spices. All spices are starchy including black pepper but you may be able to tolerate them in small dos.
Lentils and Puls. Peas, split peas, beans (eg Baked beans, kidney beans, soy beans, broad beans, butter beans etc), chick peas, dhal etc
Non-starchy fresh and/or dried fruit eg green grapes, melons, lychee, kiwifruit, berries, coconut, raisins, sultanas, dates etc
Starchy nuts - peanuts, cashews, chestnuts, pecans
Non-starchy nuts & eds - macadamias, walnuts, pine nuts, blanched almonds, same eds
杭州英语口语培训哪家好 Starchy fruit - bananas, fruit that hasn't been ripened properly eg cold stored fruit
Baked goods made with Coconut flour or Almond flour.
See our Recipe Forum for ideas.
Starchy thickeners in procesd foods - any thickener in the 1400 range is a modified starch www.starch.dk/isi/applic/E-numbers.htm
Ham, bacon, salami, smoked fish etc. Check ingredients for added starch
Soft chees eg brie. The white coating is starchy 化妆品用途
Mayonnai, aioli, balsamic vinaigrette dressings, tamari sauce. Check ingredients for added starch
Pulpy fruit juices, soy sauce
Homemade sauerkraut
Tea, coffee, herbal teas, non-pulpy fruit juice, coconut milk/cream - check ingredients for added starch
It is very helpful if you are just starting out to read Carol Sinclair's book The IBS Low Starch Diet. She has AS and IBS. This book explains the reasoning behind the diet and how and why it works. It also spells out what you can and can't eat in detail and has some recipes to give you ideas. www.lowstarchdiet
You can test food for starch using Iodine solution which can be purchad from your local pharmacy or drug store. Do not u color free iodine as it will not work. To test: Put a few drops on the food and wait to e if the iodine changes color from amber to dark brown or black.
If it does then the food is starchy so do not eat it! Also, iodine is poisonous so do not eat t
hat piece of food if it has iodine on it. When it comes to fruit and vegetables there can be differences in starch levels depending on when the fruit or vegetable was picked, how it was stored (eg picked under-ripe and cold stored), where you are in the world, varieties grown etc. So it is best to test with iodine to be sure.
Dairy products are not starchy in themlves, only if starch has been added (example is thickeners added into cottage chee etc). Some avoid dairy products not becau of starch but becau the lacto and cain protein (milk protein) often cau problems. They can rve as a condary food source for the Klebsiella bacteria. Some people find they do not make much progress on the NSD until they eliminate dairy along with starch.
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翻译 挥之不去
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以下翻译自www.kickas
“无淀粉饮食基本食物指南
注：该列表并不是一个完整或全面的“无淀粉饮食（NSD）”安全和不安全食物列表。它的目的是给你一个开展该饮食计划的开始方向。你需要在今后调整该饮食以适应你个人的淀粉忍受度水平。
世上无难事只怕有心人英语要避免的食物
1，任何碘测试呈阳性反应的食物或饮料，不管它在这个或其它的“安全”名单上。
2，所有谷物：小麦、麸皮、大麦、黑麦、燕麦、稻米、麦芽、玉米、quinoa、荞麦、spelt、bulgeur、（北非的）蒸粗麦粉食物；（含有蒸粗麦粉的）肉菜饭、玉米、麦糁，粗面粉（用以制作意大利面食和甜食）/粗面粉布丁（molina）、高粱米、polentan、黍类
、粟、小米、谷类食品，等等。
3，富含淀粉的蔬菜：根茎蔬菜、土豆、甘薯、欧洲萝卜（防风）、薯蓣、taro、木薯淀粉、萝卜、甜菜根、块根芹（根芹菜）、玉米、南瓜、竹芋粉（竹芋根制成，用于烹调）、木薯淀粉，等等。
4，小扁豆（兵豆）和豆果果实（荚果；豆子）：豌豆、split peas、豆（例如：番茄酱烘豆（常制成罐头）、菜豆（云豆）、大豆、蚕豆、利马豆，等等）、鹰嘴豆、dhal，等等
5，富含淀粉的坚果：花生、腰果、栗子（板栗）、美洲山核桃
6，富含淀粉的水果：香蕉、没有适当地成熟的水果，例如冷藏水果 <
7，富含淀粉的加工食品中的thickeners（增稠剂？）：any thickeners in the 1400 range is a modified starch
8，软奶酪，例如：布里干酪（一种松软的法国奶酪），白色外层是富含淀粉的。
9，浆果果汁，酱油
通常安全的食物
1，肉：鸡肉、牛肉、羊羔肉、火鸡肉、猪肉，等等
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蛋
鱼和其它海鲜
豆腐：检查成分以防添加淀粉
