I’ve included two (redundant) diets on this page in order to give you a general overview of what a typical low-starch/no-starch diet looks like. The first diet is a link to the official London AS Diet on the KickAS.org website. I’ll include this diet in its entirety on the drop down menu above (just hover over “Step 1: Diet Overview” in the drop down menu above), but you could also just go to the link below to get the same info.
London AS Diet as per Dr. Alan Ebringer on the KickAS.org website. This is the “official” NSD so it’s good to start here and refine your own version of the NSD with repeated rounds of testing, and food journal-ing (keep track of what you eat in case you have a flare you can look back and see what may have caused it).
My NSD Diet
Avoid all starches. That’s it. That’s all I do and I’m pain-free. My NSD is a combination of The Paleo Diet and the NSD.
Below is the basic outline of my personal diet.
I avoid all of the following foods:
- All cereal crops (cereal as in domesticated grass crops used as food like wheat, rice, oat, corn, rye, etc.)
- Corn, beans, peas, potatoes and other root vegetables: That’s ALL potatoes including sweet potatoes and other tubers. Some AS’ers can tolerate sweet potatoes, I can’t.
- Processed foods: start reading labels if you don’t believe me. You’ll be surprised to see how many items include corn starch, modified food starch, etc (salad dressings, ice cream, and even canned drinks can contain starch!). And I’ve heard that some countries don’t even have to list starch as an ingredient, so be sure to test everything with iodine. I eat whole foods only. My rule of thumb is that if you can’t eat it raw then don’t put it in your mouth. Yes, you can eat raw meat, raw eggs, raw veg, etc. Can you eat raw soy beans? Nope, so I don’t eat them.
What do I eat?
- Red meat (grassfed beef as much as possible for its balanced omega-3 to omega-6 ratio), eggs, fish, shellfish, poultry: fresh types, not processed as they may include starch (for example: if you buy frozen, pre-cooked chicken from the most popular big-box stores they include potato starch on the ingredients. The starch keeps the chicken strips from sticking together.)
- Green leafy veggies: I eat several cups of these per day…salad, spinach, etc.
- Other veggies: all kinds of non-starch veg like bell peppers, tomatoes, asparagus, cauliflower, broccoli, zucchini, etc. The list is extensive, but I stick to stuff that grows above ground as opposed to stuff that grows under ground as a general rule of thumb and I tested everything first w/iodine and by keeping a food journal to make sure I didn’t react to the food. Be sure to test w/iodine if you’re unsure of starch content. (squash grows above ground but some kinds can be very starchy, so you need to be on your toes and test, test, test!) Stay away from corn and beans as they’re very starchy.
- Some nuts: walnuts, almonds, macadamia, pecans. NOT peanuts, they’re a legume not a nut
- Some fruit: mostly fresh berries for me because I try to limit my sugar.
- Oils and fats: coconut oil (virgin Nutiva is great), butter (grassfed if possible), olive oil.
- Alcohol: red wine mostly, though the occasional beer wont’ hurt me if my diet has been REALLY clean. Vinegar is ok to for salad dressings. If your gut is ravaged by years of NSAID use then you may have to avoid alcohol. Also, it turns out that you need to be 21 to drink in the US, so put down that beer, junior!
- That’s it.
What do I mean by “Some” when referring to fruits and veggies?
Well, you’ll need to avoid starch fruits- bananas, for example, are normally pretty starchy. And even apples can be starchy if they’re not local. Why? Well, if they’re apples from South America, for example, they were likely picked while green (full of starch, not sugar) and ripened in transit on the ship/truck, etc.
How do I avoid starch?
Buy some iodine from your local drug store and test, test, test. But don’t eat anything once you’ve tested it with iodine. Throw that piece away. It’s easy to test using iodine: simply cut a little piece of veggie, drop one or two drops of iodine on it, and wait. If it turns black/dark then it has starch. If it stays brown/lighter, then there’s no starch. I’ll make a video soon showing this, but an easy way to see for yourself what a “positive” iodine starch test looks like is to get a white dinner plate and put a small piece of cut, raw potato as well as a small piece of white bread on it. Drop a few drops of iodine on the plate a few inches from the items (you’ll use this as your control so you can see what color iodine is against a white background) and then put a few drops on the bread and the potato. Be sure not to TOUCH the dropper to the item. You should notice that the iodine on the plate is brown, the iodine on the potato and bread turns black. You now know what a positive starch test looks like.
Medical Disclaimer: The information on this website is not to be taken as medical advice I am not a doctor or medical professional and you should consult your doctor before starting any treatment program or altering your diet in any way. If you’re pregnant, a low-carb diet can damage the fetus. Use common sense and talk to your doctor before making any decisions in regards to your diet or medication. The author and members of this website, sickopportunity.com, are not legally responsible for the content, information, or opinions expressed herein.