The Truth about Flours and Sugars

In small, infrequent quantities, flour and sugar do not hurt us. However, consumption of vast quantities, like most Americans consume, can and do affect our whole physical being. At an average consumption of one pound per person per day, we are soaked in sugars and flours. Our systems are literally being worn out from the effort to process this huge quantity of flours and sugars.

Clean Eating is about getting back to the basics of how our grandparents ate.
By eliminating these two foods from your diet you can expect to loss approximately two pounds a week like clock work.

Your BEST option is to eliminate wheat from your diet completely, if I eat bread at all it’s only in moderation and I will only eat sprouted bread. (Bread made from the sprouts of the wheat) I never use wheat or white flour. You will be surprised at how many healthier options are available and how much better you will feel eating them.

ALL Flours are a processed food and will spike your blood sugar.If you chose to eat ANY FLOUR it should be eaten in moderation

If your goal is weight loss, avoid eating wheat flour, barley and rye.

  • All are “high on the glycemic index chart making them “bad” carbohydrates. They can rapidly raise your blood sugar, trigger insulin and raise your blood fats (triglycerides) causing your body to go into fat storing mode.
  • They contain a protein called gluten. This protein is sometimes hard for our bodies to digest even if you are not gluten-sensitive.

Suspect you’re gluten-sensitive? Give up gluten for two weeks, then reintroduce it and see how you react. “That’s a very powerful way to find out if gluten affects you.”

I don’t use “Gluten Free” pre-mixed flour mixes because a lot of times they replace the gluten with Xanthan Gum. It was developed when the United States Department of Agriculture ran a number of experiments involving bacteria and various sugars to develop a new thickening agent similar to cornstarch. It is also commonly found in salad dressings, sauces, beverages, frozen foods, ice cream, commercial egg substitutes and toothpaste. It has been found to be a good laxative and to cause diarrhea and intestinal bloating.



There are alternative flours that will benefit you, even if you don’t have a gluten or wheat allergy.

Let’s take a look at the choices I like to use:

Quinoa flour:
A high protein flour that has vitamins A, C, D, B1, B2, E, folic acid, niacin, calcium, iron, phosphorus, 20 amino acids (including the “10 essential amino acids) This flour has a light pleasant taste and combines well with other flours, making it my favorite flour to use.

Brown Rice Flour:
Milled from unpolished brown rice this flour has more nutrients than white rice flour. It has more oils than wheat flour but has a shorter shelf life.

Sorghum Flour:
High in soluble fiber with a taste very similar to wheat. Works best if combined with a starch. (I use potato starch and corn starch)

Almond Meal Flour:
Made from blanched almonds. Great source of protein, fiber, vitamin E and Magnesium



Sugar is a man-made substance that was not designed by nature and was never meant to be consumed by humans – which is why it makes us so fat! Make no mistake, sugar is DEFINITELY a drug.

It is your number one enemy.The BEST way to reduce sugar consumption is to eliminate it from your diet.

I am not saying you can NEVER eat Sugar again, I am saying for two weeks NO SUGAR and see how you feel.

Then chose if you want to eat it and how much you want in your body based on how it affects you.

If your goal is to loss weight your results will be better if you eliminate it from your diet completely.

Natural Sugar Alternatives

Natural Sugar Alternatives usually don’t cause as large a spike in insulin levels as sugar or other refined sweeteners. As a result they are less likely to contribute to insulin resistance and over-burden your pancreas. Natural Sugar is the BETTER choice.

Remember, even natural sugars are sugar and are still not good for you. Since they are unrefined and have naturally occurring trace minerals, when eaten in moderation they are not as harmful to you.

Listed below in order of lowest to highest glycemic level are my top picks for Natural Sweeteners:

Stevia: glycemic index number 0-1

Though it is 200-300 times sweeter than table sugar, stevia is not a sugar. Stevia is a perennial herb that has been used for centuries in Paraguay and Southern Brazil. Please note that Stevia and Truvia are not the same thing.

Date Sugar: not rated on glycemic index

Date sugar is 100% dehydrated dates ground into small pieces. It is a whole food, high in fiber, vitamins, and minerals. Date sugar can be substituted for granulated sugar or brown sugar cup for cup, but it does not dissolve in liquids. Most alternative health practitioners consider Date Sugar to be a healthy sugar alternative.

Raw Honey: glycemic index number 30

With antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates, and phytonutrients, raw, unprocessed honey is considered a super-food by many alternative health care practitioners and a remedy for many health ailments. Choose your honey wisely. There is nothing beneficial about processed honey.

Coconut Palm Sugar: glycemic index number 35

Originally made from the sugary sap of the Palmyra palm , the date palm or sugar date palm (Phoenix sylvestris). It’s also made from the sap of coconut palms. Coconut palm sugar is the new rage among health nuts. It’s often called “coconut nectar sugar” or “coconut sugar”.

Maple Syrup: glycemic index number 54

Molasses: glycemic index number 55

Both are refined sap, therefore a processed sugar. However they are both more nutritious than refined table sugar and high fructose corn syrup making both a better choice than refined sugar.

These sweeteners are NOT Natural and should always be avoided!

Agave Nectar NOT Natural – READ MORE 

A sweet syrup made from the Blue Agave plant. Agave Nectar is obtained by the extraction and purification of “sap” from the agave plant, which is broken down by natural enzymes into the monosaccharides (simple sugars) mainly fructose (70-75%) and dextrose (20-26%).

Raw Sugar: glycemic index number 65

Raw sugar is not actually raw sugar. It is processed, though not as refined as common refined table sugar. Therefore, given a choice between raw and white, choose raw.

Refined Table Sugar: glycemic index number 80

Conventionally grown, chemically processed and striped of all beneficial properties.

High Fructose Corn Syrup: glycemic index number 87

The reason high fructose corn syrup is so abundant in our processed food is simple-it’s cheaper than sugar. Because we highly subsidize corn and place tariffs on sugar imports, high fructose corn syrup is much less expensive. Fructose is processed in the liver. When too much fructose enters the liver at once, the liver can’t process fructose as a sugar. Instead, the liver turns excess fructose into fats-triglycerides. Fructose is linked to significant increases of both cholesterol and triglycerides.

Many health advocates believe that high fructose corn syrup and refined sugar are the two biggest contributors to health ailments in our society. High fructose corn syrup is a combination of sucrose and fructose and is made from starches like corn, wheat and rice.

Glucose (AKA Dextrose): glycemic index number 100

The majority of the dextrose listed in food ingredient statements began as cornstarch. Food manufacturers may list dextrose produced from cornstarch as “corn sugar” in an ingredient statement. If the dextrose comes from another source like rice or wheat, the ingredient list would read “rice sugar” or “wheat sugar,” respectively. Dextrose is used in many baking products like cake mixes and frosting, snack foods like cookies, crackers and pretzels, and desserts like custards and sherbets. Dextrose is also used as filler in the single-serve, table-top packets of the common artificial sweeteners.

Maltodextrin: glycemic index number 150

Foods that have maltodextrin often say “Low Sugar” or “Complex Carbohydrate”.

Artificial Sweetners are NEVER a Healthy Choice and should always be avoided!

Artificial Sweeteners:

  • Acesulfame K
  • Aspartame
  • Neotame
  • Saccharin
  • Sucralose – (splenda)

Although approved for use in the U.S., all are chemically manufactured molecules that do not exist anywhere in nature. All artificial chemical sweeteners are toxic and can indirectly lead to weight gain, the very reason many people consume them. In fact, given a choice between high fructose corn syrup and artificial sweeteners, I recommend high fructose corn syrup by far (though it’s essentially asking if you should consume poison or worse poison).

Sugar Alcohols or Polyols:

They occur naturally in plants, but are usually manufactured from sugars and starches. Again NOT Natural.

  • Maltitol
  • Maltitol Syrup
  • Sorbitol
  • Mannitol
  • Xylitol
  • Lactitol
  • Erythritol
  • Isomalt

Sugar alcohols have fewer calories than sugars because they are not completely absorbed by the body. They can ferment in the intestines and cause gas, bloating, and diarrhea.


When your reading your labels look for words ending in “ose” This is almost always a form of highly refined processed sugar devoid of any nutrition.

Sucrose is what we commonly refer to as table sugar. It is made from highly processed sugar cane or sugar beets. The composition of sucrose is a combination of glucose and fructose, which separates during digestion.

Fructose Fructose is linked to heart disease as it raises triglycerides and cholesterol. It is devoid of nutrition.

Sucralose (Splenda) is a non-caloric sweetener made from sugar. A sugar molecule is modified to replace a hydroxyl (water) group with a chloride (chlorine) group

Maltose also known as malt sugar, it is produced from starch (barley, wheat, rice or other grains). It has been produced in China since 200 B.C. We use it in making beer and as an additive to some processed foods.