Low Amylose Diet Food List

Tips For Following A Low

Grocery Haul & Meal Plan – PCOS Diet Friendly

The foods that we discuss above are a good place to start for people interested in a low-GI diet.

When following the diet, it is important to remember than high-GI foods are not banned a person should just use moderation.

Anyone on a low-GI diet can also enjoy foods that do not contain carbohydrates, such as the following:

  • meat

Amylose & Glycemic Index

Most of the diet advice recommends foods that have a low glycemic index . The low GI foods break down slowly at the time of digestion, slowing down the release of glucose into the bloodstream. High GI foods break down easily, resulting in high glucose flow in the blood and insulin response.

Amylose and GI share an inverse relationship. The chemical bonds in amylose are stronger than in amylopectin and are harder to break. The foods that have high levels of amylose are low on the GI scale. The diabetics especially should know about foods that have low amylose.

Living Low Amylose Guide

  • Avoid underground vegetables except onions and garlic
  • Avoid all simple sugars, maltodextrins, and corn syrup
  • Avoid wheat, rice, rye, barley, and oats
  • Avoid bananas
  • Do eat at least six ounces of protien every day
  • Do eat at least three servings of above ground vegetables and fruit every day
  • eggs
  • fruit
  • veggies
  • cheese and yogurt
  • salads
  • chicken salad, tuna salad, egg salad
  • chicken, turkey, ham, etc
  • nuts, cheese, yogurt
  • sandwich or pizza
  • varient of the lunch or breakfast ideas
  • chicken, fish, steak, hamburger, turkey burger
  • chili, soups
  • cheese and yogurt
  • sandwich or pizza
  • yogurt
  • nuts
  • veggies with dip
  • GoGo Squeez
  • Larabar
  • apples & peanut butter
  • water
  • milk
  • Ocean Spray 100% Fruit & Vegetable Juice
  • Ocean Spray Sparkling Juice
  • Juicy Juice

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Health Benefits Of Resistant Starch

Looking beyond diets meant to limit amylose intakethere are many health benefits associated with resistant starch intake. It is emerging as an economical, readily available, and convenient means of supporting digestive health.

Gut bacteria with known benefits to human health have been shown to feed on resistant starches . These bacteria, including Bifidobacterium and Bacteroides, are common species found in many consumer probiotics.

Recent research suggests that longer, healthier lives are significantly correlated with a more diverse range of bacteria, with a specific benefit from Bacteroides spp. .

More directly, the research describes diets high in resistant starch improve outcomes associated with fasting triglyceride and cholesterol levels as well as insulin responses . Simply put, this is a partial scientific explanation of the benefits of low-glycemic index foods in the context of resistant start.

See this article by SelfHacked for a fuller discussion on the benefits of resistant starch.

What Causes A Glutamate And Gaba Imbalance

Low Amylose Diet Food List

There are a multitude of factors going on in the brain that contribute to the excessive glutamate and reduced GABA, especially for children with neurodevelopmental disorders such as autism, ADHD and Sensory Processing Disorder. Excessive glutamate found in the brain convert to GABA automatically through an enzyme called Glutamic Acid Decarboxylase .

This conversion through GAD can be impaired due to the following interfering factors:

  • Too much free glutamate coming from dietary sources
  • Cysteine
  • Homocysteine
  • The presence of electromagnetic fields such as that from cell phones, wireless phones, WiFi routers, baby monitors, etc. EMFs have been found to modulate glutamate and GABA, even at very low intensities.
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    Getting Rid Of Moldy Foods

    If youve been suffering from the symptoms of toxic mold exposure, chances are youre chomping at the bit to implement strategies to help alleviate your symptoms. But before you head to the fridge or grocery store and start whipping up a meal, its important to assess any food youre planning on using.

    If you do happen to discover mold on any of your foods, immediately discard it and make sure to follow these guidelines:3

    • Do not sniff the item. This can cause respiratory issues.
    • If its covered and unsalvageable, wrap it up in plastic and discard it in a covered trash can.
    • Thoroughly clean the area where the moldy food was.
    • Check the nearby food items to see if the mold has spread. Remember, it can spread quickly in fruits and vegetables.

    While your diet is one of the core pillars that support the foundation of detoxing from mold exposure, there are some additional steps you can take to effectively eliminate any mold that might be lurking in your body.

    A Simple Solution To Detoxing From Mold

    Dealing with mold illness can be challenging and discouraging especially when it takes time to begin seeing improvements in your symptoms. In my practice, Ive dedicated countless hours of research to finding answers and helping my patients recover from mold illness. Which is why Im so excited to introduce a simple and powerfully effective solution to help my patients and their loved ones detox and heal from mold illness.

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    • Enhance your natural detoxification cycle
    • Mobilize and increase the release of toxins
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    If you or a loved one is suffering from mold illness, I highly recommend pairing the Miracle Mold Detox Box with a low-mold diet. This powerful combination is hands-down the most effective way to tackle mold illness and begin healing. You can learn more and order your own Miracle Mold Detox Box by clicking here.

    Now its time to hear from you. Were you surprised at what is and isnt allowed on the low-mold diet? What steps are you taking to protect yourself from the toxic effects of mold exposure? Leave your questions and thoughts in the comments below.


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    Amylopectin/amylose Ratios Of Foods

    A functional ratio of amylopectin to amylose among all foods is 70/30 . However, this ratio varies based on the type of food and several other properties. Below is a table displaying several common starchy foods and their respective ratio of amylopectin and amylose.


    Fitzer, 2016

    Keep in mind that these are only ratios of the amylopectin to amylose and not reflective of relative amounts of starch. In other words, just because tapioca has a lower amylose percentage doesnt mean the total amount of amylose is lower compared to a lower starch food.

    Low Gi Diet And Diabetes

    Low Amylose Diet – ItsCortneyLynne Getting Thin Ep 11

    Diabetes is a complex disease that affects millions of people worldwide .

    Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels.

    However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke, and damage to the nerves and kidneys (

    12 ).

    A 2019 review of 54 studies concluded that low GI diets reduced hemoglobin A1C , body weight, and fasting blood sugar levels in people with prediabetes or diabetes .

    Whats more, some research has linked high GI diets with a greater risk of developing type 2 diabetes. One study in over 205,000 people found that those with the highest GI diets had up to a 33% greater risk of developing type 2 diabetes than those who consumed the lowest GI diets .

    A systematic review of 24 studies reported that for every 5 GI points, the risk of developing type 2 diabetes increased by 8% .

    The low GI diet may also improve pregnancy outcomes in women with gestational diabetes, a form of diabetes that occurs during pregnancy.

    Moreover, the low GI diet has been shown to reduce the risk of macrosomia by 73%. This is a condition in which newborns have a birth weight over 8 pounds and 13 ounces, and its associated with numerous short- and long-term complications for the mother and baby .

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    Your Level Of Sensitivity:

    The third factor in your recovery time is your degree of sensitivity to mold. This is important because some level of mold exposure is inevitable were all exposed to mold on a daily basis. Every time you open the door, youre breathing in new mold spores in the air and letting them into your home. And if you are in the 16-20% of the population that has a high level of mold sensitivity, this can impact your recovery time.

    Packaged And Processed Foods

    Processed and pre-packaged foods almost always contain sugars, simple carbs, and/or additives that will fuel fungal growth in the body.

    Youll want to stay away from:

    • Canned foods: Baked beans, soups, ready-made sauces
    • Pre-packaged meals: Ready-made meals, breakfast cereals, frozen foods
    • Processed drinks: Soft drinks, fruit juices, flavored water, energy drinks
    • Bottled condiments: Vinegar, mayonnaise, pickles, soy sauce, mustard, relish

    Try getting in the habit of reading the ingredient list of any product before you buy it. If it has more than five ingredients or is full of things you dont recognize its probably best to avoid it while on the low-mold diet.

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    Low Amylose Diet Foods

    Generally speaking, starches, or carbohydrates, are formed into two molecular structures, usually coexisting in the same food item but at different ratios. One molecule is linear, and it is called amylose. Its bonds are strong, and it takes a lot of energy to break them. The other is a branded structure, loosely bound with hydrogen so it is easier to break apart. Its called amylopectin. Its weaker chemical bonds make it easy for the body to break down during digestion, releasing it into the bloodstream as glucose. Thats good for athletes and body builders but not advised for diabetics who must be in control of blood sugar levels at all times.

    Low Amylose Diet Food List

    What is Amylose?

    Pin On Cirs Food Low Amylose Dr Diet

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    Who Should Follow The Low Amylose Diet

    The low-amylose diet is right for an individual suffering from or is at risk of obesity and insulin-resistant diabetes. However, Dr. Shoemaker also claims that it reduces the risk of developing obesity, diabetes, and other diseases.

    Moreover, Karen Vrchota, MD reported that some of her patients who had fibromyalgia and chronic fatigue and had been experiencing medication side-effects like bloating and weight gain felt relieved after following the low-amylose diet for 10 days. PCOS and Mold illness or CIRS are also treated through this diet.Image Source:

    Amylose Content Did Not Affect Satiety

    During the postprandial period subjective satiety was similar after the 4 test breads were consumed and was not affected by flour processing or amylose content . However, measures of subjective satiety for some of the test breads were higher than the glucose drink during the postprandial period . At 30 min, satiety was higher following consumption of all test breads compared with the glucose drink . At 60 min, satiety remained higher for LAW-W bread compared with the glucose drink , but was similar for the other test breads. At 120 and 180 min, satiety was higher than glucose for LAW-W, HAW-W, and HAW-R.

    Changes in subjective satiety and cravings of healthy adults after consumption of breads that contain wheat flour that differs in amylose content and amount of flour processing. All values are means ± SEMs, n = 19 . Labeled means at a time without a common letter differ, P 0.05. HAW-R, high-amylose wheat refined HAW-W, high-amylose wheat wholemeal LAW-R, low-amylose wheat refined LAW-W, low-amylose wheat wholemeal n.s., not significant.

    Plasma ghrelin concentrations decreased following test bread consumption, reaching nadir after 60 min, before returning to concentrations above baseline by 180 min . The amylose content and flour processing did not differentially affect the ghrelin response of the test breads .

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    Subjective Satiety And Cravings

    Satiety and cravings were measured according to a validated subjective appetite sensations methodology . This approach is designed to measure the acute effects of meal consumption on these domains through the use of multiple repeated assessments . Responses are elicited for satiety through the use of 4 items assessing general hunger, satisfaction, fullness, and desire to eat. Cravings are measured through the use of 4 items assessing the desire for sweet, salty, savory, and fatty foods. Each individual item was answered via a 10-point Likert response scale higher scores indicating increased satiety , or increased cravings. Scores across all 4 items within each domain were averaged at each time point and converted to standardized scores, enabling the expression of the difference between baseline and later time points in standardized units to aid interpretation.

    Baseline Characteristics Of Study Participants

    Low Amylose Diet & CIRS Improvement

    Participants had fasting blood cholesterol, lipids, and glucose in the healthy range . The macronutrient composition of the participants typical diet was 25% protein, 22% fat, and 53% carbohydrate. The typical diet was adequate in fiber and only 27% of the grain-based foods consumed were whole grain, which corresponds to 1.7 whole grain servings per day .

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    The Amount Of Carbs Is Also Important

    The rate at which foods raise blood sugar levels depends on three factors: the types of carbs they contain, their nutrient composition, and the amount you eat.

    However, the GI is a relative measure that doesnt take into account the amount of food eaten. Its often criticized for this reason .

    To solve this, the glycemic load rating was developed.

    The GL is a measure of how a carb affects blood sugar levels, taking both the type and quantity into account.

    Like the GI, the GL has three classifications:

    • Low: 10 or fewer
    • Medium: 1119
    • High: 20 or more

    The GI is still the most important factor to consider when following the low GI diet.

    However, the Glycemic Index Foundation, an Australian nonprofit raising awareness about the low GI diet, recommends that people also monitor their GL and aim to keep their total daily GL under 100.

    Otherwise, the easiest way to aim for a GL under 100 is to choose low GI foods when possible and consume them in moderation.


    The glycemic load is a measure of the type and quantity of the carbs you eat. When following the low GI diet, its recommended that you keep your daily GL under 100.

    Mold And Yeast Containing Foods

    If youre trying to prevent mold from entering your body or kill off what youve already been exposed to, you should always stay away from products that have a reputation for being contaminated with mold or fungal growth.

    Some examples are:

    • Packaged and smoked meats: Sausages, hot dogs, corned beef, pastrami, smoked fish, ham, bacon
    • Edible fungi: Mushrooms, truffles
    • Alcoholic beverages: Beer, wine, cider, liqueur, whiskey, gin, rum, tequila, etc.
    • Fermented foods should be avoiding in those patients with histamine intolerance. You can read more about Boosting DAO to break down histamine here.

    While this list may seem restrictive, the good news is, there are still plenty of delicious foods allowed on the low-mold diet.

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    Foods Acceptable In Low Amylose Diet

    When it comes to fruits, all the fruits have low amylose except bananas. Various vegetables and lean meat are allowed in this diet. As for vegetables, the varieties that are grown above-ground, especially green vegetables are best suited such as broccoli, peas, beans, garlic onion, cauliflower, lettuces, tomatoes and peppers. Generally speaking, the underground vegetables are low in amylose and are thus high in readily available sugars. The sweet potatoes have moderate levels of amylose with a GI of 54.

    Apart from that, dairy, fish, eggs, poultry, nuts, and seeds , condiments , and spices are also allowed.

    Brain Inflammation And Immunoexcitoxicity

    Low Amylose Diet Food List

    Once there is brain inflammation, special immune cells called microglia cells, which are normally in a semi-resting state, now become very active trying to reduce glutamate levels in the brain by making sure they are not too high. If the brain is damaged or exposed to toxins, these activated microglia cells can become destructive to the brains cells and connections.

    Because microglia cells are immune cells, they have the mechanism to become inflamed and trigger excitotoxcity at the same time they are acting as an immune cell this condition is called immunoexcitoxicity. Because of certain medical conditions or toxicity in the brain, the microglia cells can become stuck in a destructive mode which can lead to neurodegenerative conditions and diseases.

    In order to keep these microglia cells in a reparative mode to reduce glutamates, it may be necessary to have your child eat a low glutamate diet.

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