FOODS TO LOSE: WHITE STARCHES
“White starch” includes all refined carbohydrates or products that are made using refined carbohydrates. Instead, your goal is to consume whole grain versions. Whole grains contain 100% of the original grain kernel, and therefore, retain the fiber and nutrients found within. Refined versions, on the other hand, are stripped of most of the fiber and nutrients (making them subpar selections).
When it comes to packaged goods, the first ingredient MUST be a whole grain in order to be “on plan.” If any of the following refined grains occupy that first ingredient spot, put it back on the shelf: all-purpose flour, bleached flour, degermed corn flour, enriched flour, enriched wheat flour, semolina flour, wheat flour, white flour.
- Bread, white
- Breakfast cereal, refined
- Cakes
- Cookies
- Cous cous, refined
- Desserts
- Muffins
- Pasta, white
- Pastries
- Rice, white and yellow
- Rolls
- Refined flours (see list above)
- Wraps, refined
- Tarts
