Starch & Sugar-Free Diet: What to Eat & Avoid

So, you want to get rid of the sugar and starchy carbs in your diet? Well, this isn’t something that happens overnight.

But I’m here to help make the transition easier! In this guide, I’m going to break down the basics of the starch and sugar-free diet and offer some resources and tips to make it work for you.

Whether you’re looking to cut sugar and carbs out of your diet completely or just reduce them in your life, the starch and sugar-free diet can help you get there.

This eating plan focuses on eliminating added sugar and refined carbohydrates and emphasizes a variety of healthy foods to fill our bellies.

Let’s discuss what a starch and sugar-free diet is, what foods you should and shouldn’t eat, and most importantly, how to make it work for you in the long run. Let’s get started!

What is a Starch and Sugar-Free Diet?

When people think of a starch and sugar-free diet, the first thing that often comes to mind is depriving themselves of all their favorite foods. However, in reality, it’s not about deprivation, but rather moderation.

When it comes to nutritive-rich diets, some nutritionists describe a starch and sugar-free diet as a type of low-glycemic diet since it limits foods with a high-glycemic index. High in-glycemic carbs can cause a quick spike in blood sugar, sending your energy crashing down later on.

On the other hand, a starch and sugar-free diet will primarily include whole, unprocessed foods that are low in carbohydrates and free of added sugars. This includes nutrient-dense proteins, healthy fats, and loads of fruits and vegetables.

When people talk about reducing starchy carbs, they usually mean grains such as wheat, barley, oats, and rye. These are often found in baked goods, cereals, and other processed foods. Refined carbohydrates, on the other hand, are found in things like white bread, white pasta, and white rice.

Sugar is an obvious no-no when it comes to reducing your intake. Added sugars lurk everywhere, including in condiments, soda, and processed foods. Sugar substitutes are allowed on a starch and sugar-free diet, but they should still be used in moderation.

Key Foods to Eat and Avoid on a Starch and Sugar-Free Diet

Now that you have the basics down, it’s time to talk about the key foods to eat and avoid on a starch and sugar-free diet.

When it comes to reducing carbs, there are several foods to avoid. These include pasta, white rice, crackers, muffins, cereal, and all sorts of processed treats. There are also some “starchy” vegetables that you will want to limit, such as potatoes, sweet potatoes, corn, and peas.

If you’re trying to reduce your sugar intake, start by cutting out soda and any other sugary drinks. You will also want to decrease your intake of processed foods, such as sauces, salad dressings, and condiments, as these often contain added sugars.

On the other hand, there are many delicious, healthy foods you can incorporate into your diet. Healthy proteins, such as fish, eggs, and poultry, should be included as well as healthy fats, like olive and canola oils.

You should also load up on low-glycemic fruits and vegetables, such as broccoli, onions, asparagus, and cucumber. Leafy greens like spinach, kale, and arugula are also recommended.

In addition, you may want to incorporate some alternative grains to replace the ones we typically consider “starchy.” You can try cooking with quinoa, buckwheat, and millet, or get creative with cauliflower rice.

How to Make a Starch and Sugar-Free Diet Work for You

Now that we’ve discussed the basics of the starch and sugar-free diet and the foods to eat and avoid, let’s talk about how to make this diet work for you.

The first thing you should do is take stock of your current eating habits. Are you a snacker? Do you grab lunch on the go? Do you make homemade meals on a regular basis? Understanding your eating habits can help you plan out your meals and snacks accordingly.

From there, you should plan out your meals each week. Try to plan out five to seven meals that are filling and nutritious. Make sure to include lean proteins and complex carbohydrates to keep you feeling full until your next meal.

You may also want to plan snacks so you’re not tempted to reach for something sugary or processed when you need a quick bite. Make sure to include primarily whole foods and snacks that provide nutrients and energy.

Finally, make sure to stay hydrated and move your body. Exercise and hydration are important for overall health and well-being. So, make sure to drink lots of water throughout the day to fuel your workouts and help keep you feeling energized.


Give yourself a pat on the back – you made it to the end of this article! Now that you know the basics of the starch and sugar-free diet, what foods to eat and avoid, and how to make it work for you, it’s time to take action. Start planning out your meals and snacks and you’ll be well on your way to a healthier, more nutritious diet.

Good luck with your new diet – and don’t forget to have fun along the way!


Welcome, and thank you for your joining me! I am a recovering sugar addict. I could not go a day without needing something sugary and worse than that, I was constantly thinking about eating sweets. For that reason, I chose to go sugar-free. I'm proud to say that I am now going into my 6th year of being mostly sugar-free. I say mostly because, let's be real, processed sugar is literally in everything. This is why I wanted to write this blog. To help others just as I helped myself.