When I tell people about the Whole30 and the food I've needed to eliminate, their first question is "What exactly
are you eating?". I think I've actually been eating more, although as the name of the blog suggests, I get hungry still. My meals are more spaced out than they used to be, and not being able to reach for a snack is tough.
I wanted to write a post about the food we can/can't eat when on the plan, not just going by what you can find listed on the
Whole30 website, but the foods we've discovered too (or had to Google). There are a few products we can't find an official answer to, so have gone by the rule "if in doubt, leave it out".
So I hope this list will help you understand the plan a bit more, and the reasons behind eliminating certain foods.
What we're NOT allowed:
Added Sugar - This shouldn't cause too many arguments (although you might not like it), but it goes without saying that added, sugar is bad for you. Most people are more than happy to cut back on the amount of sugar they consume but aren't aware of just how much of the white stuff is packed into our every day foods (even those labelled as healthy). This challenge really gets you reading and understanding your labels, and shocked as what you'll no longer be allowed. Sugar can be listed on labels in many different forms, "sugar", "fructose", high fructose corn syrup", "glucose", "lactose" etc. A rule of thumb when reading labels for the W30 is if you don't know what it is, find out what it is (Google), and if you're still unsure don't risk it. If you just want to try cutting out added sugar, you could try the
30 day sugar challenge.
Sweeteners (Natural or Artificial) - Firstly, you want to banish you sweet tooth cravings, so that's as good a reason as any to cut these out. Secondly, artificial sweeteners aren't great for you, and have many negative side effects, best stay away. You are however allowed to use unsweetened fruit juice to sweeten up some W30 approved sauces.
This means no maple syrup, honey, agave, coconut sugar, Splenda, xylatol, stevia etc.
No Alcohol or Tobacco - Again, there should be no arguments with this. You're doing the W30 to become healthier and to reset your body. Safe to say that alcohol (even cooking) and tobacco are out. If you're a smoker or big drinker, it might be worth quitting these first before going all out on the W30.
No Grains - No wheat, rye, barley, oats, corn, rice, millet, bulgar, buckwheat, sorghum, amaranth, sprouted grains and quinoa. There may be other grains not listed here or on the W30, so rule it as unsafe unless W30 has given it a green light.
NO CORN FROM THE COB OR POPCORN!
No Beans/Peas/Legumes/Lentils - Most people I mention this too are shocked, and this is usually the point they think W30 is stupid. It does however make perfect sense. Blazing Saddles anyone? Beans give you wind, most of you will know that. The fibrous content of them, makes them really tough for your digestive system to cope with causing them to ferment and often leading to constipation and bloating.
This includes ALL beans, chickpeas (hummus), peanuts (they're a legume) and ALL SOY products (sauce, tofu, lecithin). Soy creeps into pretty much EVERYTHING! Check those labels. Try replacing Peanut butter with sunflower butter.
No Dairy - No milk, cheese, yogurt, butter (with the exception of clarified or ghee). The only products allowed are those that have had the dairy proteins removed.
No Carageenan, MSG or Sulphites - These are added to food to either preserve, stabilise, or enhance flavours. Be careful with any additives you find on your labels, always Google them to check they're OK on the W30 and avoid them where possible. They cause all kinds of digestive problems and negative side effects.
No Recreating Banned Foods using Compliant Ingredients - This is a rule I'm not 100% on (see my
blog post on pancakes). I think if you have food demons to battle with then I understand this, but if you already have a healthy relationship with food and are not using these as a quick fix then most would be OK. Obviously trying to make a compliant brownie is a bit naughty, but banana pancakes to me, don't feel or taste like pancakes and I'd make them to use up black bananas! However, rules are rules and I'll comply, but it still doesn't stop me thinking it's a bit pointless and can see this being a tipping point for many.
If you think it's as good as the real thing... It's OUT!
A list of things the above rule out:
Whilst not guaranteed to be the case for every brand you find, we've found some of the following products to be OUT of W30 because of what's in their ingredients list:
Most coconut milk - Most canned varieties are fine... So save time and start your search there. However, the kind you've been pouring over your cereal as a milk alternative is most likely out. Most use either rice, or carageenan, or both.
Other milk alternatives - For the same reasons as above always check the labels. We've found Alpro Unsweetened Almond Milk to be OK.
Quorn - Whilst I haven't checked all Quorn products I know many contain added sugar, wheat and are made from plant based proteins (soy etc). Check the labels and let us know if you find something compliant. Many people report bad stomachs do to the fungus used.
Corn on the cob - Listed above but listing again since many people overlook this one.
Runner Beans - This may or may not be correct, as we're not entirely sure (we've searched), however as these are closely related to the lima bean, we've decided it's better to be safe than sorry.
Most stocks and sauces - Just learn to make your own, they're delicious!
Malt Vinegar - Whole30 rules this one out as it generally contains gluten. Most other vinegars are allowed though.
Balsamic Vinegar - Technically Whole30 allow this. However I've looked at around 20 different bottles of the stuff and every single one contains sulphites, so check your labels. There is a comment on the W30 website stating naturally occurring sulphites are allowed but I can't find a bottle which differentiates between the two.
Protein Shakes - Quite a few people have asked me this. Unfortunately most of the protein shakes I use/d contain whey, soy and pea proteins, all of which are out.
Flavoured Coffee - I've had a mare of a time with this... I still drink caffeine in the form of coffee beans and green tea. However, I thought as a treat I'd look into compliant flavoured coffees. Well it turns out coffee companies firstly don't like divulging their full ingredients either on their packaging or website and secondly skirt around your questions when you contact them. If you cannot get a genuine answer as to how the coffee is flavoured (most will coat the bean, others infuse) then stay clear! You also need to make sure that if you drink decaf, your coffee has not been processed using dichloromethane. To save you time, Beanies Flavoured Coffee Company did not know what this was and couldn't give me an exact answer to their process. I'm aware they infuse the flavours, but they state their flavourings are not 100% natural BUT contain NO nasties. When asked to clarify exactly what they used to flavour, they could not give me an answer. Just avoid flavoured coffee, coffee doesn't grow tasting of chocolate chip cookie...
Most Spice Mixes/Rubs - I found a Chipotle Rub where the first ingredient was brown sugar! Loads of spice/herb mixes will also contain sugar. Plain herbs should be fine, make your own mix.
SOME tinned/jarred Vegetables - Trying to find a jar of roasted red pepper without added sugar was tough, took me about six attempts! Same applied to many other canned goods.
Avoid vegetable oils where possible (apart from eating out). Use coconut oil, avocado oil and extra virgin olive oil at home.
Most Jerky/Billtong - Some is 100% beef/meat but more often than not it contains soy and sugars.
Dessicated Coconut - Most has added nasties. Make your own in the blender (you can buy fresh pineapple chunks in the prepared fruit section of most large supermarkets).
*Do you have something to add? I'm more than happy to continue growing this list so please get in touch :-)
What we ARE allowed:
Meat and Fish - Preferably organic, otherwise grass fed/free range/sustainably sourced. Including chicken, turkey etc.
Fruit and Vegetables - Once again preferably organic, although certainly not required. If you can afford to go organic, prioritise the items you cant peel. Avocados should become your new BFF!
Nuts and Seeds - No peanuts though (legumes)!
Eggs - People may worry about cholesterol. If you suffer with high cholesterol it's worth talking to your GP before starting the Whole30 but I've read a few interesting articles on how carbohydrates can effect your cholesterol levels, so it's worth doing your research. Personally I limit myself to two eggs per day.
Green/fine beans, mangetout, sugar snap peas - Although legumes, these beans are more pod than bean and therefore deemed safe. We've been trying hard to search if runner beans are safe, but so far cannot find a definite yes/no. Considering runner beans are closely related to the lima bean, we've put them on our NO list.
Vinegar - Cider vinegar, red wine and even rice are allowed. However you need to check for added sugar and sulphites. I've found balsamic not to be compliant, please let me know if you find a suitable brand.
Coconut Aminos - These are meant to be a cracking alternative to soy sauce. I've yet to try it out but mine arrived today!
Nakd/Fossil Fuel Bars - OK, so I admit I perhaps rely on these a little too much and I personally think all bars should be banned if we cannot eat a banana pancake. However I eat mine for energy before teaching a class (Insanity, Kettlercise etc). Don't rely on them unless you really need to. Check your labels. Most Nakd bars contain either rice flower, soy or oats, which would rule them out. Also be careful of the Nakd Nibbles as in really tiny writing it says "and a hint of rice flour". This is only to stop them sticking together but still puts the OUT! I've found Berry Delight, Cashew Cookie, Cocoa Orange, Cocoa, Cocoa Mocha, Cherry Bakewell and Rhubarb and Custard to all be compliant from the Nakd range. The Fossil Fuel bars arrived today, Macademia & Cocoa and Coconut and Cashew both use compliant ingredients but be careful you don't end up having sex with your pants on! I also get really excited over the Beond bars by Pulsin on the Abel and Cole website, all ingredients listed were compliant but upon arrival I checked the packet and they contain date syrup! OUT! Always check the labels once you've got the product in your hand!
Salt -
No need to go over the top but use to season knowing that you've cut out loads by cutting out the processed crap.
Coconut Water - As long as it's not sweetened in any way or contains any banned ingredients.
Chia/Hemp seeds - Some people didn't know this. I make overnight chia pudding when I have to work early. 4 tablespoons of chia seeds, mashed ripe banana and 250ml unsweetened almond milk. Mix together and leave overnight ready for the morning. I then cut up an apple and add to it for a bit of texture.
Potatoes - Yes they're allowed! Woohoo! Just not as crisps/chips/fries.
Coconut/Almond/Tapioca Flour - Yes all are compliant but as a filler, or thickener for meatballs/breadcrumbs/sauces. You cannot make paleo versions of bread/muffins as you'd be having sex with your pants on again!
Bacon - This isn't recommended as it's a poor quality meat, however it can be used as a seasoning or a rare treat providing it's compliant. In the UK I haven't found much in the way of sugar in bacon, but try to get organic bacon with as little fat on as possible. You also want to check the ingredients for the highest % meat. If it contains sugar or sulphites it'd be out. I'd found a few with nitrites in, which are apparently OK but not recommended.
Bean Sprouts - These are the plant not the bean and therefore fine to add some texture to dishes.
Corn Salad - Another name for Lamb's Lettuce. Derives from it crowing as a weed in maize fields.
Cacao - If it's 100%. No baking though!
Citric Acid - It's just vitamin C, used as a preservative.
Guar Gum/Xantham Gum/Locust Bean Gum - Thickeners, and allowed.
Tahini - As long as it's just sesame seed paste (it should be). I've used it to make a few dips.
*Once again I'm more than happy to add to this list!
Finally, I was planning to do a run down of the food I've eaten over the past 20 days, but writing this up took me longer than expected. So, I'll save my pictures for a fresh post and hope it'll further give you foodspiration on what you can and cannot eat :-)
Just remember to check your labels and chuck it out if you're in doubt!
OK, so here's a picture... My first order from Perfectly Paleo arrived today, they've got a great range although remember that W30 isn't paleo so you still need to check ingredients. Click the banner under the photo to visit their website.
