People with diabetes or insulin resistance may do better, at least initially, with a low carbohydrate diet to help them normalise their insulin and blood glucose levels.  Managing your appetite is easier once you stabilise your blood glucose levels.

However, once your glucose and insulin levels stable, you will likely benefit from reducing the energy density of your diet while also increasing the nutrient density of the foods you eat.

Foods with a lower energy density are more filling and more difficult to overeat which is a useful hack if you want to use the fat on your body for fuel.

The chart below is from a recent pilot study by Christopher Gardner of Stanford (Weight loss on low-fat vs. low-carbohydrate diets by insulin resistance status among overweight adults and adults with obesity: A randomised pilot trial).  

The researchers educated all participants to improve their diet quality with nutrient dense whole foods.  However,  they told half the participants to eat as low fat as they possibly could while the other half ate as little carbohydrates as they practically could.

After six months they found that the people who were insulin resistant generally did better with a lower carbohydrate approach.  However, the people who were insulin sensitive did slightly better on a low-fat, low energy density approach.

 

“A nourishing, balanced diet that provides all the required nutrients in the right proportions is the key to minimising appetite and eliminating hunger at minimal caloric intake.”

Paul Jaminet

The chart below shows the nutrients in these foods compared to the average of all the foods in the USDA food database.  Eating more of these will ensure you get the nutrients you need with less energy while also avoiding nutrient cravings or deficiencies.

The foods are ranked using a multi-criteria analyses based on their nutrient density (i.e. they provide you with more of the nutrients that are generally harder to find) and their energy density.

vegetables

• endive
• alfalfa
• chicory greens
• escarole
• coriander
• pumpkin leaves
• asparagus
• spinach
• Chinese cabbage
• lettuce
• parsley
• okra
• zucchini
• beet greens
• watercress
• arugula
• portabella mushrooms
• chives
• chard
• white mushroom
• turnip greens
• cauliflower
• mustard greens
• banana pepper
• cucumber
• pickles
• sauerkraut
• yeast extract spread
• summer squash
• radishes
• broccoli
• collards
• shiitake mushroom
• celery
• artichokes
• eggplant
• cabbage
• snap beans
• turnips
• red peppers

spices

• basil
• dill (fresh)
• sage
• marjoram
• curry powder
• thyme
• caraway seed
• mustard seed
• dill seed
• cloves

fruit

• blackberries
• avocado
• raspberries
• olives

seafood

• salmon
• sturgeon
• halibut
• fish roe
• anchovy
• crab
• trout
• caviar
• crayfish
• flounder
• mackerel
• sardine
• oysters
• mussel
• rockfish
• pollock
• lobster
• herring
• haddock
• perch
• whiting
• tuna
• shrimp
• white fish
• cod
• octopus

offal

• liver
• kidney
• heart
• brains
• headcheese

animal products

• pork chops
• pork shoulder
• lamb
• roast pork
• pork loin
• ground pork
• pork ribs
• roast ham
• leg ham
• sirloin steak
• ground beef
• chicken drumstick
• chicken breast
• veal
• bratwurst
• chuck steak
• roast beef
• ham
• ground turkey
• turkey
• beef roast
• lamb
• ribeye fillet
• bison
• beef loin
• ground beef

dairy and eggs

• whole egg
• egg yolk
• whey protein powder

the Nutrient Optimiser

As we roll out the Nutrient Optimiser, it’s been exciting to see how many people have been able to reduce their energy intake without cravings.  When we get the nutrients we need, our cravings decrease and the body can go use our stored body fat for fuel.

If you’d like a free report a nutrient dense food list tailored to your goals, preferences and allergies just go to NutrientOptimiser.com.  Tell us some details about yourself and this exciting new free tool will give you target macronutrient ranges, optimal food choices and suggested meals that will help you reach your goals.

 

last updated January 2018