No Amylose Diet: Learn Its Benefits & Side Effects

The no amylose diet is a diet that focuses on above-ground vegetables, fruits and lean meats. It restricts you from eating foods that are high in amylose such as bananas. Read more to start a healthy eating plan.

Iceberg lettuce

What is the no amylose diet? Firstly, let us get to know what amylose is. Not many are familiar with what nutrient this could be, so let us learn more about it in the article. Amylose or α-amylase is actually a digestive enzyme from your gut that converts or breaks down into starch (making up to 80 percent). It also turns into maltose and maltotriose. Amylose is fermented from healthy bacteria in the gut and is considered as a polysaccharide, carbohydrates which are straight and strung together. Amylose can be found in your saliva and helps in the breaking down of glucose, which later becomes stored fat. Amylose is found in many kinds of food. Amylose or amylase is needed in the body to turn into energy sources.

Did you know? Amylose is also used in construction materials such as gelling agents, thickeners, emulsion stabilizers, and water binders. Why it is so important is because it is highly resistant to starch. It is challenging to gelatinize in the process. Amylose is also more soluble compared to water. In terms of health, amylose is highly useful inside your body. It acts as a probiotic, boosts your immunity, reduces heart problems and symptoms of diabetes and colon cancer, and even combats tooth decay. Moreover, amylose can heal a bad or leaky gut and helps in the reduction of weight. Finally, a no amylose diet prevents insulin from producing inside your body, as well as your fat and blood sugar levels from rising. Learn more about no amylose foods that are good for you and your health for the long term.

No Amylose Diet: Breaking It Down

Following a no amylose eating lifestyle encourages weight loss. Without it, especially from foods that spike blood sugar, our bodies can diminish fat storage efficiency. You need to be avoiding food groups that are high in amylose and choose ones that produce less fat so your body, in turn, can convert the stored fat into energy and bring about weight reduction.  Starchy foods such as whole wheat, beans, legumes, and bananas are high on amylose. Low-glycemic food such as non-starchy vegetables, carrots, corn, sweet potato, and oatmeal reduces blood pressure and restricts cholesterol overproduction.

Amylose-rich foods to avoid

  • Bread (choose whole grain or sprouted options)
  • Oats
  • Rice
  • Raw, unmodified potato starch
  • Nuts
  • Seeds 
  • Legumes
  • Corn
  • Bananas
  • Raw flour and starch
  • Root veggies (e.g. yam, cassava, tapioca pearls)

Low amylose foods

  • Above-ground veggies
  • Sugary treats
  • Processed bread, tortillas
  • Most fruits

Benefits of No Amylose

The no amylose diet is strict about no sugary foods or beverage consumption. The diet focuses only on eating food at the right portions and the rule of thirds guide where 3 portions are equal: protein, vegetables, and fruits (except for bananas). Again, the vegetables you should be eating are those sprouting from above the ground. Did you know that the no amylose diet is also considered a gluten-free diet? While it is more restrictive because of no wheat, its loyalty to protein and fruits and veggies make it very essential.

The basic no amylose diet rules are:

  • Greatly reduce on wheat and other grains like barley, rice, and rye
  • Strictly no bananas
  • Above-ground vegetables are everything; below-ground vegetables are prohibited except for garlic and onions
  • Resist simple sugars, corn syrup, and foods with maltodextrins 
  • Consume at least 3 servings of above-ground fruits and veggies daily
  • Consume at least 6 ounces of lean protein daily

No Amylose Food List

Meats and dairy products

To get the best of this diet, you must have protein, and fortunately, all meat types are allowed. Just trim the extra fats and choose lean parts. You must eat 12-16 ounces of meat, or dairy products like eggs, yogurt, and cottage cheese. Preferably whole fat dairy choice because low-fat products contain hidden sugars with ingredients like sucrose or corn syrup.

Fruits and veggies

Bananas are ruled out for their amylase, but any whole fruit is fine as long as there is no sugar. Stay away from fruit juices. Any vegetable that grows above the ground does not have amylose, so broccoli, bell peppers, tomatoes, and asparagus are good examples. Potatoes, carrots, turnips, and other below-ground veggies are definitely a no-no. You must consume at least 3 servings of above-ground, low-glycemic fruits and veggies daily.


Nuts have always been packed with nutrition and are good for brainpower. However, oily nuts like processed peanut butter are a restriction. Be sure there are no additives, so pick plain walnuts to pecans. Natural almond butter is also a good choice.

Did you know that you can eat a hamburger? You just need to do away with the bun, of course. More so, you can even drink 2 4-ounce glasses of wine or 2 beers a day.  After the 10 days, you should already be able to notice results which can become a consistent eating lifestyle. As for maintenance, you only need to reduce your sugar or grain cheat days to keep it well-maintained.


  • Eggs
  • Sausages
  • Bagels
  • Fruits
  • Cottage cheese
  • Whole fat yogurt


  • Fresh salad (e.g. egg salad, tuna salad)
  • Lean ham, chicken, turkey
  • Nuts
  • Cottage cheese
  • Fruits and vegetables


  • Fish, turkey burger, steak 
  • Chili 
  • Fruits and vegetables
  • Whole fat yogurt


  • Unsweetened lemonade or tea
  • Milk
  • Unsweetened juice

Yes, you may have cheat days if you feel bland about the restrictions from time to time, but contain them. Go and divide the number 70 with your fasting insulin. This is the amount of serving for amylose or glucose you can consume weekly.

Now you know the benefits of no amylose, it is also important to know the side effects. If you experience such, consider a different diet management plan.

  • Increases medication or supplement side effects
  • Not suitable for cystic fibrosis patients
  • Unadvised for patients having undergone mold exposure 
  • Could worsen inflammatory diseases
  • Promotes gluten intolerance 

Currently, the no amylose diet is not as well-known a diet such as paleo or keto diet, but for those that maintain it has proved results–try it yourself before everyone else does!

No Amylose Diet

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