Read the ingredient list before you inquire if Cholula hot sauce, French’s Yellow, or aTanka bar* are suitable. If all of the ingredients are in good condition, the cuisine will be as well. It’s off-limits for your Whole30 if it contains an off-plan element.
The amount of sugar on the nutrition label has no bearing on whether or not anything is Whole30 compliant. Because nutrition labels round to the next whole digit, just because something reads “0 grams” next to “sugar” doesn’t imply it’s sugar-free! In the ingredient list, look for any type of sugar (real or artificial). If it’s on the list, it’s off the table for your Whole30.
Carrageenan and sulfites are not allowed on the Whole30 diet. Other commonly used additives, such as xanthan gum and ascorbic acid, are permitted. Not all additions are harmful; ascorbic acid may sound frightening, but it’s only another name for vitamin C. For further information, see our Common Additive Cheat Sheet.
Almond Flour: Yes
Yes, almond flour, coconut flour, tapioca flour, cassava flour, and other non-grain-based flours can be used, however it depends on the situation. You may use it for breadcrumbs in meatballs, dredge a piece of chicken in it, or thicken a sauce or stew with it. It’s not allowed in Paleo baking, such as muffins, pancakes, bread, cupcakes, cookies, waffles, biscuits, tortillas, pizza crust, or anything similar; it’s also not allowed in pasta or gnocchi recreations. Those foods are strictly forbidden throughout your Whole30 due to our “Pancake Rule, formerly known as SWYPO.”
Almond Milk: Read Your Labels
Commercially made almond milk is more readily available than ever before, but the majority will still contain sugar, and a handful may even contain carrageenan, making it off-limits for your Whole30. If you can’t locate a matching brand, such as New Barn Unsweetened or JOI, you can make your own—just make sure there’s no added sugar!
Arrowroot Powder or Tapioca Starch: Yes
These are excellent thickeners and are particularly useful in sauces and gravies. They are not, however, suitable for use in baked items, as is almond flour.
Bacon: Read your labels
While it’s getting simpler to get suitable bacon these days, it’s still a challenge in many regions of the country (and the world!). Applegate, ButcherBox, Naked Bacon, Pederson’s Natural Farms, and US Wellness Meats are a few Whole30 Approved partners that carry appropriate bacon. If you’re having problems, check with your local natural foods store, or (even better) ask a local farmer or butcher shop.
Bragg’s Amino Acids: No
Bragg’s Amino Acids are made from soy, therefore soy in any form is prohibited on the Whole30. Coconut Secret Coconut Aminos, Big Tree Farms Coconut Aminos, or Thrive Market Coconut Aminos are all terrific Whole30-friendly alternatives. It tastes exactly like soy sauce.
Buckwheat belongs to a group of plants known as pseudo-cereals. These products are not botanically grains, but they do contain substances that have the potential to cause comparable issues, which is why we recommend avoiding them during your Whole30.
Cacao (100%): Yes
Cacao (or 100 percent cocoa) is delicious as a savory spice (try It Starts With Food’s Mocha Steak Rub), but you can also use it to flavor your coffee or tea. During your program, however, do not combine cacao with dates, figs, or other fruits to form chocolate-like confections. That is against the program’s spirit and purpose.
Canola Oil: Yes, reluctantly (because sometimes, you have to dine out)
While we don’t believe vegetable oils are the healthiest option, we don’t rule them out completely on the Whole30. You’d never be able to dine outside of your own home if we did, because most restaurants utilize them in their kitchens. We wanted to make the healthiest diet possible, but we also needed it to be manageable for individuals who travel for work or pleasure, or simply wish to eat out during the month.
Even if you’re not doing the Whole30, cut out vegetable oils from your diet at home. Avocado oil, extra-virgin olive oil, coconut oil, ghee, or animal fats like lard or duck fat can all be used in cooking.
Carob powder is prepared from the plant’s pod rather than the seed, despite the fact that carob is technically a legume. Because the seed contains all of the potentially problematic elements, it’s fine to eat sections of the plant other than the seed throughout your Whole30.
Chips: Not if they’re store-bought
While we acknowledge that potatoes are a true meal, we equally realize that eating them as fries or chips has transformed them from “production” to a tainted commercial “product.” Based on their contents, it’s simple to discover potato, tortilla, or plantain chips that are Whole30-friendly. It’s not easy, though, to eat those chips in a way that’s faithful to the Whole30’s philosophy. Deep-fried, salted, crispy chips are a true food-without-restraints for most of us, and they fall into that murky zone of less-healthy meals with technically compatible ingredients. As a result, no store-bought chips of any kind are allowed on the Whole30. This includes potato, plantain, tortilla, apple, or kale chips from the store (or from a restaurant). There were no pig rinds at all, even after cooking. However, you are welcome to roast your own greens, pan-fry your own plantains, and bake your own sweet potato spears.
This coconut nectar-based soy sauce alternative is brewed (and softly fermented) with sea salt and water to produce a savory “umami” flavor. All coconut aminos are allowed on the program as a result of this verdict.
Coconut flour: Yes
Yes, you can use coconut flour, almond flour, tapioca flour, and other non-grain flours in certain recipes, but it depends on the situation. You may use it for breadcrumbs in meatballs, dredge a piece of chicken in it, or thicken a sauce or stew with it. It’s not allowed in Paleo baking, such as muffins, pancakes, bread, cupcakes, cookies, waffles, biscuits, tortillas, pizza crust, or anything similar; it’s also not allowed in pasta or gnocchi recreations. Those foods are strictly forbidden throughout your Whole30 due to our “Pancake Rule, formerly known as SWYPO.”
Coconut water: Read your labels
Technically, most coconut waters are suitable because they only include natural sugars from the coconut. Some brands, however, include sugar in their ingredients, so read the labels carefully. You can’t eat anything with added sugar during your Whole30.
Coconut water can be thought of as a “light” fruit juice. Coconut water is an excellent alternative for rehydration if you participate in endurance sports, work in a profession that causes dehydration, or simply want a pleasant treat. Just remember not to substitute coconut water for plain old water in your regular routine.
Coconut milk yogurt: Read your labels
Although most coconut milk yogurt contains added sugar, there are several plain varieties that are Whole30-friendly and provide natural probiotics. Just don’t make a breakfast bowl out of it with dried fruit, shredded coconut, and chocolate nibs, ok?
Yes, you are welcome to have your coffee. Thank you very much. You can drink it straight, or add unsweetened suitable nutpods, coconut milk, almond milk, cinnamon, or vanilla beans to it. However, keep in mind that Whole30 guidelines prohibit the consumption of milk, cream, non-compliant milk substitutes, and additional sweeteners such as date paste or stevia (more on that below).
On your Whole30, you can eat whatever fruit you like, including dates. They’re fantastic for adding a bit of sweetness to a sauce, or stuffing them with nuts and wrapping them in (suitable) bacon for a gourmet appetizer. Please, no date syrup that has been processed.
Tip: These tiny sugar bombs deliver a powerful punch—they’re as near to sweets as the Whole30 allows. We don’t advocate feeding these to your Sugar Dragon as a “reward.”
French Fries: Not if they’re commercially prepared or deep-fried
Ordering fries with your (non-bun, non-cheese) burger completely misses the Whole30’s aim. Fries exemplify the phrase “food without brakes.” Make your own potatoes at home by baking or roasting them in the oven instead of deep-frying them, or request them baked or mashed (no cheese, sour cream, or butter!) when dining out.
Fruit Juice: Yes
On the Whole30, fruit juice is the only allowable additional sweetener. (Somewhere, we had to draw the line.) Use it to season sauces, soups, and main courses.
While a glass of fruit juice is technically acceptable, we don’t encourage it, even if you juice it yourself. Juicing removes many of the nutrients from the fruit while leaving all of the sugar behind. We’d prefer that you simply eat the fruit.
Green Beans: Yes
The issue with legumes arises when the seed is consumed. Green beans, like snow peas and sugar snap peas, have a tiny, immature seed and a large, green pod. As a result, we’re unconcerned about the potential drawbacks.
All chewing gums contain additional sweeteners (including xylitol), which aren’t allowed under the Whole30 diet.
Chewing delivers a signal to your body that food is on the way. Your body will become rather confused in its responses if you spend a lot of time chewing but not eating. As a fresh-breath option, consider brushing your teeth more frequently or chewing on mint leaves or fennel seeds. More options can be found in our 9 Fresh-Breath Strategies.
Garbanzo beans, a legume that is not Whole30 compliant, are used to make traditional hummus. There are, however, several delicious hummus-like dip recipes that use cauliflower, carrots, or even green peas as a foundation.
“Ice Cream”: No
Even if it’s just frozen mashed bananas with coconut milk or a frozen concoction made with cashew milk… This, my friends, is ice cream. Unlike regular frozen fruit, this confection’s only objective is to imitate the flavor, texture, and reward sense of ice cream. This is strictly forbidden throughout your Whole30 due to our “Pancake Rule, formerly known as SWYPO.” Simply consume the banana.
Kombucha: Read your labels
Tip: Humm has a Whole30 Approved kombucha option that will be available in December 2020! If you don’t want to deal with the ambiguity of label reading, this is a perfect choice.
Larabars: Read your labels, and use with caution
During your Whole30, most (but not all) versions of Larabars or similar fruit-and-nut bars are permitted, so examine the labels. (Due to the peanuts, the Peanut Butter & Jelly bar is unavailable.)
Tip: Larabars can be used as an emergency snack or as fuel for endurance sports. Don’t use them to satisfy sugar cravings because they’re as close to candy as you can get on the Whole30 (with dates as a binder). The difference between a Snickers bar and a Larabar is lost on your brain!
Monk Fruit: No
Extract of monk fruit, “Sugar in the form of “juice” and “powder” is used as a stand-alone sweetener in food and beverages. It’s similar to stevia in that it’s only used to sweeten things that aren’t already sweet. (A glass of monk fruit juice isn’t actually drinkable!) And, unlike apples or other fruits, you won’t find whole monk fruit in your local Costco; it’s very impossible to find unless you travel to a place where it’s grown, and even then, it’s rarely eaten fresh because it ferments and goes rancid rapidly. As a result, monk fruit is classified as a sweetener rather than a real fruit “Fruit” is incompatible with your 30-day elimination in any form.
Mustard: Read your labels
Mustard is a good option, but make sure to check the labels carefully. The Yellow of the French is suitable, but watch out for Dijon—it typically contains white wine, which means it’s off limits throughout your Whole30. In accordance with the Whole30 program regulations, go to our Whole30 Approved partners for spicy, yellow, and even Dijon alternatives.
Nut “Cheese”: Read your labels
Based on almonds “As long as the components are compatible, ricotta” or “cream cheese,” cashew-based “queso” dips, and nut-based Alfredo sauces are allowed on the program. These can be used to add creaminess, taste, richness, and tang to burgers, salads, and vegetable noodle dishes “They’re fantastic for dipping raw vegetables as an appetizer or side dish. These cheese recreations aren’t usually over-consumed without the bagels, crackers, or tortilla chips, but like with Larabars or nut butters, exercise your best judgment here–if you’re going through a full tub of queso in one sitting, it might be time to reconsider your relationship with cheese (of any kind).
“Paleo” or Grain-Free Bread: No
This relates to the “Pancake Rule,” originally known as SWYPO. Baked items, even those made with Whole30-friendly components, are off limits for the first 30 days. This goes for coconut-cassava tortillas as well as almond or coconut wraps. Simply refuse and instead wrap your meat in a lettuce leaf, portobello mushroom caps, or toasted nori sheets.
Because of a recipe that combines egg and banana to make a “pancake,” this has been a source of confusion and anxiety for our community since the beginning of the Whole30. Yes, those two ingredients are compatible, but they’re not Whole30-friendly when mixed and served as a pancake. If you’re curious as to why…
Pancakes, in any form, will not help you stick to the Whole30 program. To achieve your health goals, you must follow the program’s regulations as well as its spirit and aim. First and foremost, the Whole30 is intended to alter your relationship with food. And you can’t overlook the psychological impact of eating pancakes as part of your healthy eating, life-changing plan.
Eating eggs, bananas, and olive oil is not the same as making a pancake with those components. There have been studies that demonstrate how your brain sees food has an impact on satiation. This is most commonly associated with liquid food (smoothies or shakes, as mentioned in the back of It Starts With Food), but we’ve also seen it with entire foods, depending on how they’re combined. Pancakes elicit a very different emotional response than frying eggs and eating a banana. And it is this psychological response that the program is attempting to address.
Even if you don’t like pancakes, we’ve found that most individuals who complete our program do best without any of these comfort/trigger/reminiscent-of-the-SAD-items-you-used-to-eat foods. As a result, we exclude out Paleo recreations since we need to establish a single approach that applies to as many people as feasible. This, in our considerable expertise, ensures that everyone has the highest chance of achieving Whole30 success. And, of course, it’s absolutely up to you what you do when the 30 days are up.
Pasta: Not unless it’s 100% veggies
Noodles made from zucchini ( “Sweet potato noodles (also known as “zoodles”) are a fun way to consume your veggies. (In this instance, “The term “noodles” refers to the shape rather than the taste, texture, or flavor.) However, pasta recreations made with alternative flours (such as Trader Joe’s gnocchi) are explicitly designed to mimic the taste, texture, and flavor of real pasta–a “no” under the “Pancake Rule, also known as SWYPO.” Read the labels; if the pasta contains any flour or starch (such chickpea, cassava, potato, or coconut), it’s not Whole30 compliant.
Are almond crackers Whole30 approved?
These almond flax seed crackers are incredibly simple to prepare. In just a few minutes, you can make Whole30-approved, low-carb, gluten-free crackers with just a few ingredients.
Are there any Whole30 crackers?
Could you go 30 days without alcohol, cereals, dairy, sugar, soy, legumes, or anything processed? That’s the idea of the Whole30, a 30-day elimination diet that claims to help you reset your relationship with food, boost energy levels and body composition, relieve digestive concerns, and manage health issues, among other things.
Let’s face it: eating so clean for a month isn’t easy—especially if you’re coming off a diet that included a lot of food from cans and boxes (think frozen dinners, tortilla chips). Snacking is possibly one of the most difficult aspects of the Whole30. After all, under Whole30’s restrictions, 99 percent of the delights in the vending machine or convenience store are off-limits. Twists of honey-wheat pretzels? Nope. Granola bars, perhaps? Nah-uh. Even seemingly nutritious foods like whole-grain crackers and hummus are forbidden.
However, prepare yourself with Whole30-compliant snacks (yes, they do exist!) And you might just make it through your month-long eating experiment without becoming the Cookie Monster. Here are 15 delicious Whole30-friendly snack options:
Apple (Or Banana) With Almond Butter
Because peanut butter isn’t allowed on the Whole30 (sob), you’ll have to look for other nut butters to spread on fruit. If almond butter isn’t your thing, try sunflower seed butter or the ultra-creamy cashew butter instead.
Throughout the Whole30, fruit will be your sugar craving savior, and frozen grapes, in particular, may rock your taste buds so hard that they’ll become a mainstay even after the 30 days are up. Every frozen grape tastes like a little sorbet, and it’s a lot of fun to eat.
“No B.S.” is written on the label. RXBARs are manufactured with only a few whole ingredients and no added sugar or artificial additives. Egg whites, dates, nuts, a few natural spices and flavors—and occasionally unsweetened chocolate or cacao—are the only ingredients. They’re also high in protein, with 12 grams per serving. (Just steer clear of any varieties that contain peanuts.)
Veggie Sticks And Guacamole
Because, sure, guacamole is acceptable on the Whole30 (just double-check your ingredients if it’s pre-made), and there are plenty of other things to dip with guacamole besides chips. Baby carrots, zucchini sticks, or even green beans in a pinch can all be used as dipping vegetables and have significantly fewer calories and nutrients than chips.
Epic Bar Beef Habanero Cherry Bar
Epic Bar’s protein-packed snacks are ideal for stashing in your purse or gym bag when making yourself a snack isn’t possible—or if you’re traveling. These bars are one of the few certified Whole30-approved packaged foods, with only a few whole ingredients like organic beef, walnuts, dried cherries, and seasoning.
Salted Mixed Nuts
When you eliminate almost all packaged snacks and meals, you’re likely to eliminate a significant amount of salt as well. Nuts lightly salted provide a filling and hunger-satisfying snack. Just make sure your mix isn’t made with peanuts! Cashews, Brazil nuts, walnuts, pecans, almonds, and all other seeds are still legal to eat.
This is a snack for protein lovers. When you’re on the go and don’t have time to stop for a protein bar or smoothie, hard-boiled eggs are a quick and easy method to get some protein. About 12 grams of protein are packed into two big hard-boiled eggs.
Zucchini, Beet, Sweet Potato, or Kale Chips
You can produce chips from almost any vegetable you have in the kitchen with a mandolin slicer, an oven, and a little patience. Toss your veggie slices (or kale leaves) with a little olive oil and sea salt, bake till crisp at 350 degrees, and savor every crunchy bite.
LaCroix Blackberry Cucumber Sparkling Water
Okay, so this isn’t quite a snack, but if you need something effervescent to get you through the day, LaCroix naturally-flavored sparkling drinks can help you avoid soda cravings and boredom munching.
DIY Trail Mix
When so many store-bought trail mixes contain candy pieces, extra sugar, and items like yogurt balls (which aren’t actually yogurt), sticking to the Whole30 diet may require making your own. All you need are some nuts, seeds, and dried fruit, but if you want a bit more sweetness, unsweetened coconut flakes can be added. Try a mix of Brazil nuts, cashews, dried pineapple, and coconut flakes if you’re feeling really tropical.
Sunfoods Superfoods Berry Adventure Mix
However, commercial-bought trail mixes can be salvaged if you go to a health food store and opt for a mix that has only a few complete ingredients. Sunfoods Superfoods’ berry mix is simple and delicious, with only cashews, goji berries, and golden berries as ingredients.
The chia seed is a little but powerful source of protein, fiber, and healthy fats, yet it can be difficult to consume. To prepare chia pudding, soak three tablespoons of chia seeds in a container with a cup of coconut milk overnight. The chia seeds absorb some of the liquid, giving the pudding its pleasing texture. For added taste, add unsweetened cocoa powder, chopped nuts, or fresh fruit to the mix.
Veggie Slices And Salsa
For many Whole30 participants, going without hummus is difficult, so finding other ways to satisfy the craving to dip is critical. Pre-made salsas are fine on the Whole30, and they’re great for spicing up eggs, ground turkey, and other foods. Cut up your favorite vegetables (cucumbers or jicama are favorites) and dip away! (And, because salsa has fewer calories than guacamole, you can eat as much as you like.)
Melon And Prosciutto
A few strips of prosciutto wrapped around slices of cantaloupe makes a fantastic salty-sweet snack when you’re feeling sophisticated. Plus, at your next BBQ or dinner party, you can even fool folks into eating a Whole30-compliant appetizer.
Grab your blender and make a tasty and refreshing smoothie, complete with a protein boost from Vital Proteins Collagen Peptides, which are Whole30-approved, of course. Simply combine together water, frozen fruit, collagen peptides, and a teaspoon of nut or seed butter. A fantastic go-to smoothie is made with frozen mixed berries and almond butter, and you can always add spinach for extra veggies.
Chicken Avocado Lettuce Wraps
This snack feels like a small dinner, and it’s a terrific way to use up leftovers. Simply wrap up a few romaine leaves, leftover chicken breast (or whatever other protein you have on hand), and a few avocado slices. All of your protein and vegetables in one convenient package! You can also include some Whole30-compliant spicy sauce or mustard.
Are almond flour tortillas Whole30?
These malleable and delicious grain-free and gluten-free almond flour tortillas are grain-free and gluten-free! They’re also simple to prepare, healthful, Paleo, Vegan, and Whole30-compliant. You can finally eat tacos again! Even when packed with fatty ingredients, these almond flour tortillas are soft, malleable, and remain together.
Why are legumes not allowed on Whole30?
Many enlightened eaters are turning to the Whole30 Diet to rid themselves of the junk as they begin to doubt the healthfulness of highly processed and quick food. Because Whole30 is being adopted with fad-like zeal (warning bell! ), several close friends have inquired about my thoughts.
This technique appears to be an exciting way to remove the junk and focus on whole meals at first glance. After all, the Whole30 Diet’s first rule is the Pollan-esque motto, “Eat real food.” However, if you delve a little deeper into the Whole30 regulations, you’ll discover that much of what we consider “real food” is expressly prohibited on this diet. Do you have any doubts? Here’s why the Whole30 Diet is a bad idea for a healthy diet.
Whole30 is a grain-free diet that excludes all grains: Whole30 excludes all grains, including healthful whole grains, because of their “problematic proteins,” such as gluten, based on the gluten-free fear mongering of other pop-science books (I’m looking at you, Wheat Belly).
This is a faulty view of science in and of itself. Indeed, the body interprets gluten as an adversary in patients with Celiac Disease and various gluten sensitivity, resulting in an inflammatory immunological response. That is not the case for the great majority of people who do not have gluten intolerance. In fact, eating whole grains has been linked to a reduction in inflammation. Researchers discovered that consuming a cup of whole grain barley or brown rice (or a mix of the two) for just four weeks can boost the “good” bacteria in your gut that combat inflammation.
An Atkins diet is essentially a grain-free diet with unlimited red meat. When entire groupings of complete foods are removed, there is no justification for this to be disguised as a “whole foods” eating pattern. Any diet that forbids you from eating nutritious whole grains like quinoa and millet while allowing you to live only on bacon and Larabars should make you doubt its health claims.
All beans are eliminated from the Whole30 diet: another beneficial food group has been removed from the menu! The developers of Whole30 advise that legumes (such as chickpeas, black beans, or lentils) have significant quantities of phytates, which can prevent our systems from absorbing certain nutrients. While this may sound alarming, what Whole30 supporters fail to realize is that there are so many factors that influence our nutrient absorption (how a food is stored, processed, and cooked, what else is eaten with it, etc.) that the reductionist approach of analyzing foods by the milligrams of nutrients that you may or may not be fully absorbing is a futile endeavor.
Furthermore, these “nutrition experts” (sarcastic quotations) are unaware that ALL plant foods contain phytates in variable amounts, and that several of the Whole30 vegetables (such as kale) contain even more phytates than legumes. Phytates can also be found in pasture-raised and wild meat, depending on the vegetation that the animals ate during their lives. And, to top it off, phytates (natural plant defenses) aren’t always a negative thing! These bioactive chemicals function as antioxidants in the body and have been related to anti-cancer and cholesterol-lowering properties. (This should come as no surprise; we all know how good beans are for us.) The only way to avoid all phytates is to eat highly processed and synthetic foods, which is in direct opposition to the Whole30 principle.
The Whole30 diet removes all dairy products. Plant-based diets that exclude animal products, especially dairy, can be particularly beneficial. Indeed, T. Colin Campbell (The China Study) and the Harvard School of Public Health provide compelling arguments that are prompting nutritionists to reconsider the relationship between dairy and bone health (it’s not as simple as we always assumed).
Fermented dairy products like yogurt and some raw milk cheeses, on the other hand, are excellent sources of good intestinal flora. Every day, fresh study reveals the value of the microbiome. We’ve already discovered that a wide range of healthy gut bacteria is linked to anything from infections to obesity to allergies. Furthermore, if dairy is prohibited, along with grains and legumes, there isn’t much left to eat! What kind of diet gets rid of half of the food pyramid?
Whole30 removes “psychologically unhealthy foods”: According to the program’s creators, smoothies, healthful baked goods, and practically any recipe that looks like something you’d want to eat is “psychologically unhealthy” since it’s too close to the usual American diet. Because, you know, Americans got fat from drinking too many kale smoothies and baking too many naturally sweetened, whole grain banana bread loaves (oops, not!).
Whole30 appears to be meant to suck the pleasure out of eating, based on the no-compromise way the rules are worded (and the rules themselves). This is a dreadful plan. Another fad diet that people follow for 30 days and then abandon is the last thing they need. Healthy eating, in my opinion, is not a punishment; when done correctly, it can be enjoyable, tasty, and a lifelong habit. Whole30, on the other hand, isn’t exactly healthy eating done well. It’s constricting, adversarial, and entirely stupid.
Furthermore, while Whole30 proponents may oppose “psychologically harmful” foods, they appear to have no problem with physically unhealthy foods – in other words, an eating habit that is certain to make you feel bad. While adjusting to a higher fiber diet can take some time (the key to avoiding intestinal discomfort is to gradually increase fiber and drink plenty of water! ), no “healthy” diet should ever make you feel “hungover” or like you want to “kill everything,” as the creators of Whole30 claim (it isn’t!).
Despite its flaws, the program has some valuable lessons to teach:
The exclusion of highly processed foods is at the heart of what makes the Whole 30 diet so tempting. Snack foods—packaged ‘Frankenfoods’ manufactured from the same handful of highly processed ingredients—have become addicted to Americans (and increasingly, people in other countries). Healthy diets, on the other hand, should consist mostly of minimally processed plant foods such as fruits, vegetables, whole grains, nuts, legumes, and seafood. While the founders of the Whole30 diet appear to be unsure of what a whole foods diet is, their hearts appear to be in the right place (maybe).
Participants in the Whole30 program must also refrain from eating any added sweets for 30 days. While a few teaspoons each day won’t kill you, most individuals may benefit from a vacation from this overindulged delicacy. After all, the World Health Organization advises adults to limit their sugar intake to only 6 teaspoons each day. Whole30 also encourages participants to stay away from alcohol. Moderate alcohol use, particularly red wine, has been linked to a slew of health benefits. But, based on how many intoxicated individuals I’ve seen on the T around St. Patrick’s Day (or on 6th Street in college), I’m sure there are plenty of people who would benefit from a month without alcohol. Bottom Line: If you wish to cleanse your diet of anything slightly impure for 30 days, go ahead and do it! However, healthful plant foods such as whole grains and legumes should not be overlooked.
You wouldn’t trust an auto mechanic with open-heart surgery, so why would you trust nutrition advice from someone with no degree or training? While one of the Whole30 cofounders claims to be a “sports nutritionist,” all that is required is passing one exam. There is no requirement for a nutrition degree (or even nutrition coursework), supervised practice, or a recognized internship. The program’s shocking nutritional deficits are all the more reason to seek dietary counsel from a qualified nutrition professional, such as a registered dietitian.
Is Almond Butter Whole30?
Are you disappointed that Peanut Butter isn’t Whole30 compliant? Don’t worry, almond butter is delicious! To make things easier for you, I’ve collected a list of Whole30 Approved + Compliant Almond Butter Brands and where to find them.
What is the official rule when it comes to Whole30 Compliant Almond Butter?
If the ingredients in your almond butter are Whole30 compatible, then it is Whole30 compliant.
Here’s an Almond Milk “Tip” from my favorite Whole30 book, simply titled “The Whole30,” which, as I’ve mentioned in past Whole30 Resource posts, I believe is also appropriate in this case.
Tip: In general, nuts and seeds aren’t the healthiest fats, and drinking your meal is always less healthful than eating it. So, even if you produce your own almond milk, we’d rather you just consume the almonds every now and then!
In general, eating (and chewing) your food is preferable to drinking it for fullness and hormone balance. Almond butter is another strange in-between food, in that you’re definitely eating it but not actively chewing it like food. Also, as previously said, nuts aren’t the healthiest fat source, but that doesn’t mean they can’t be consumed throughout the Whole30.
Let’s face it, there will be times when we just want to sit down and have some delicious almond butter as a quick snack, so I’ve compiled a list of Whole30 Compliant Almond Butter Brands and Where to Find Them to make it as simple as possible for you! Just don’t eat this as a regular snack.
Your existing almond-butter-on-everything routine isn’t something we want to reinforce. This isn’t at all consistent with the Whole30 Meal Template. You might add the Whole30 Compliant almond butter selections below to your snack routine as a bonus, but only in small amounts.
Because the Whole30 is such a personal experience, you must decide whether Whole30 Compliant almond butter products are a suitable fit for you and your Whole30. It might not be a smart choice for your Whole30 if you find yourself eating too much of it or too often.
What to Look For to find Whole30 Compliant Almond Butter Brands
We’re aiming for the fewest number of ingredients imaginable! Some almond butter brands that are Whole30 compliant simply have one ingredient: ALMONDS! You can use toasted almond butter or raw almond butter. It will remain unsweetened at all times.
What to Avoid in Almond Butter
We’re attempting to stay away from all sweeteners (look in the ingredients themselves, NOT the nutrition label). The Whole30 Sweeteners cheatsheet may be found here if you want to see them all. Carrageenan, soy lecithin (sunflower lecithin is fine! ), and sulfites are also to be avoided. Almond butters may contain palm fruit oil or dry roasted almonds, both of which are safe to consume.
Is Almond Breeze Whole30 Compliant?
There’s good news! Blue Diamond Almond Breeze Unsweetened Almond Milk is now compliant in all sizes! Carrageenan was eliminated from the shelf-stable size! #progress Whole30 compliant are the Unsweetened Vanilla variations.
Does Almond Breeze Almond Milk Contain Carrageenan?
Some sizes did contain carrageenan at one point, and those types were not Whole30 compliant at the time… But there’s wonderful news! Almond Breeze eliminated ALL carrageenan and replaced it with Whole30-compliant Gellan Gum!
Is popcorn Whole30 approved?
Rice, oats, corn, and pseudo-grains like quinoa and buckwheat are all off-limits, as are gluten-containing foods. For the next 30 days, no pasta or popcorn.
Are Apple chips Whole30 compliant?
$24 for ten (0.5-ounce) bags of bare apple chips Dehydrated fruit chips, such as these, will be your saving grace on the Whole30 if you enjoy a little crunch. In addition to these apple chips, several of Bare’s other snacks are Whole30-approved, according to Zeitlin.
Are bananas Whole30 compliant?
Pickles and bananas are both acceptable on the Whole30 diet. However, if bananas are a possible trigger food for you (for example, the sweetness of the fruit triggers a hunger for other sweets or makes you want to binge on the fruit), you should put them on your “don’t eat” list.