People who are insulin resistant will typically benefit from eating foods with a lower insulin load which helps normalise insulin and blood glucose. Managing appetite is easier once you get off the blood sugar roller coaster.
However, people who are obese but insulin sensitive seem to benefit even more by reducing energy density and maximising nutrient density.
The foods listed below will help you get the nutrients you to thrive with fewer calories. These foods will help you naturally reduce cravings and appetite.
In terms of macronutrients these foods have:
- more protein (which will prevent loss of lean muscle mass),
- more fibre (which will make you full and slow digestion),
- less fat (assuming you will be burning more fat from your body, not your plate or coffee cup),
- less digestible carbohydrates (which will help maintain stable blood sugar levels).
Once your blood glucose levels have been brought under control by reducing the insulin load of your diet, foods with a low energy density and high nutrient density will likely help you continue your journey towards optimum health and weight.
As shown in the chart below, these foods are very nutrient dense and provide a significant improvement in nutrient density.
The chart below is from a recent pilot trial 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 randomized pilot trial) which showed that the people who were insulin resistant generally did better on a higher fat, low carbohydrate diet while people who were more insulin sensitive did better on a lower fat, lower energy density approach.
Everyone in the study did better by eating more nutrient dense unprocessed foods regardless of the macronutrient composition!
These foods will enable you to minimise your energy intake (calories) without and reduce your chance of experiencing any nutritional deficiencies. For example, if you were fasting or dieting, focusing on these foods would maximise your chance of long term successes and minimising cravings.
The foods listed below represent the top 10% of the USDA food database prioritised for high nutrient density and low energy density. The highest ranking foods involve lean proteins, non-starchy veggies and seafood. High-fat dairy, processed grains and energy dense nuts and seeds don’t make the list.
The nutrient dense, high fibre, low energy density foods listed below will help you feel full with fewer calories, increase satiety and make it easier to control appetite. This approach is similar to a protein sparing modified fast which reduces your dietary fat on the basis that it will be coming from your body. Adequate protein is also critical to building lean muscle mass which is essential to your metabolic health.
“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
Also included in the table are the nutrient density score, load, energy density and the multi criteria analysis score (MCA) that combines all these factors.
vegetables
| food | ND | calories/100g | MCA |
| spinach | 17 | 23 | 3.7 |
| watercress | 17 | 11 | 3.5 |
| endive | 16 | 17 | 3.4 |
| asparagus | 15 | 22 | 3.3 |
| chicory greens | 14 | 23 | 3.1 |
| basil | 14 | 23 | 3.0 |
| coriander | 14 | 23 | 3.0 |
| seaweed (wakame) | 14 | 45 | 3.0 |
| chard | 13 | 19 | 2.9 |
| brown mushrooms | 13 | 22 | 2.9 |
| arugula | 13 | 25 | 2.8 |
| escarole | 13 | 19 | 2.8 |
| lettuce | 13 | 15 | 2.8 |
| broccoli | 13 | 35 | 2.8 |
| zucchini | 12 | 17 | 2.8 |
| parsley | 12 | 36 | 2.7 |
| Chinese cabbage | 12 | 12 | 2.7 |
| beet greens | 12 | 22 | 2.7 |
| okra | 11 | 22 | 2.5 |
| seaweed (kelp) | 11 | 43 | 2.5 |
| alfalfa | 11 | 23 | 2.4 |
| pickles | 10 | 12 | 2.4 |
| celery | 10 | 18 | 2.4 |
| dandelion greens | 10 | 45 | 2.3 |
| cauliflower | 10 | 25 | 2.3 |
| chives | 10 | 30 | 2.3 |
| white mushroom | 10 | 22 | 2.3 |
| mung beans | 10 | 19 | 2.3 |
| yeast extract spread | 11 | 185 | 2.3 |
| summer squash | 10 | 19 | 2.3 |
| radicchio | 10 | 23 | 2.2 |
| snap beans | 9 | 15 | 2.2 |
| turnip greens | 9 | 29 | 2.2 |
| portabella mushrooms | 9 | 29 | 2.2 |
| mustard greens | 9 | 27 | 2.1 |
| sauerkraut | 9 | 19 | 2.0 |
| cucumber | 8 | 12 | 2.0 |
| spirulina | 8 | 26 | 2.0 |
| shiitake mushroom | 8 | 39 | 2.0 |
| cabbage | 8 | 23 | 2.0 |
| collards | 8 | 33 | 1.9 |
| artichokes | 8 | 47 | 1.9 |
| dill | 8 | 43 | 1.9 |
| radishes | 7 | 16 | 1.8 |
| jalapeno peppers | 7 | 27 | 1.7 |
| banana pepper | 7 | 27 | 1.7 |
| bamboo shoots | 7 | 27 | 1.7 |
| turnips | 6 | 21 | 1.6 |
| onions | 6 | 32 | 1.6 |
| edamame | 7 | 121 | 1.6 |
| pumpkin | 6 | 20 | 1.6 |
| peas | 6 | 42 | 1.6 |
| Brussel sprouts | 6 | 42 | 1.6 |
| soybeans (sprouted) | 6 | 81 | 1.5 |
| red peppers | 5 | 31 | 1.4 |
| chayote | 5 | 24 | 1.4 |
| kale | 5 | 28 | 1.4 |
| winter squash | 5 | 40 | 1.4 |
| eggplant | 5 | 25 | 1.4 |
| butternut squash | 5 | 45 | 1.3 |
| paprika | 7 | 282 | 1.3 |
| red cabbage | 5 | 29 | 1.3 |
| sage | 7 | 315 | 1.3 |
| carrots | 4 | 23 | 1.2 |
seafood
| food | ND | calories/100g | MCA |
| crab | 13 | 83 | 2.8 |
| lobster | 12 | 89 | 2.6 |
| crayfish | 11 | 82 | 2.4 |
| fish roe | 11 | 143 | 2.3 |
| cod | 12 | 290 | 2.3 |
| oyster | 10 | 102 | 2.1 |
| halibut | 9 | 111 | 2.0 |
| shrimp | 9 | 119 | 1.9 |
| flounder | 9 | 86 | 1.9 |
| pollock | 9 | 111 | 1.9 |
| salmon | 9 | 156 | 1.9 |
| perch | 8 | 96 | 1.8 |
| trout | 9 | 168 | 1.8 |
| rockfish | 8 | 109 | 1.8 |
| white fish | 8 | 108 | 1.7 |
| sturgeon | 8 | 135 | 1.7 |
| haddock | 8 | 116 | 1.7 |
| scallop | 7 | 111 | 1.7 |
| caviar | 9 | 264 | 1.7 |
| anchovy | 8 | 210 | 1.6 |
| whiting | 7 | 116 | 1.6 |
| octopus | 7 | 164 | 1.5 |
| clam | 6 | 142 | 1.5 |
| sardine | 6 | 208 | 1.3 |
animal products
| food | ND | calories/100g | MCA |
| ham (lean only) | 9 | 113 | 1.9 |
| lamb liver | 9 | 168 | 1.9 |
| veal liver | 9 | 192 | 1.9 |
| turkey liver | 9 | 189 | 1.9 |
| lamb kidney | 8 | 112 | 1.9 |
| beef liver | 8 | 175 | 1.8 |
| chicken liver | 8 | 172 | 1.8 |
| beef kidney | 7 | 157 | 1.5 |
| pork liver | 6 | 165 | 1.3 |
| chicken breast | 5 | 148 | 1.2 |
| lamb sweetbread | 5 | 144 | 1.2 |
| pork chop | 5 | 172 | 1.1 |
| turkey drumstick | 5 | 158 | 1.1 |
| turkey meat | 5 | 158 | 1.1 |
| lamb heart | 5 | 161 | 1.1 |
| leg ham | 4 | 165 | 1.0 |
| lean beef | 4 | 149 | 1.0 |
| veal | 4 | 151 | 1.0 |
dairy and eggs
| food | ND | calories/100g | MCA |
| cream cheese (low fat) | 10 | 105 | 2.2 |
| kefir | 7 | 41 | 1.8 |
| whole egg | 6 | 143 | 1.3 |
| low-fat milk | 5 | 56 | 1.3 |
| egg yolk | 6 | 275 | 1.3 |
| milk | 5 | 61 | 1.2 |
other approaches
The table below contains links to separate blog posts and printable .pdfs detailing optimal foods for a range of dietary approaches (sorted from most to least nutrient dense) that may be of interest depending on your situation and goals. You can print them out to stick to your fridge or take on your next shopping expedition for some inspiration.
If you’re not sure which approach is right for you and whether you are insulin resistant, this survey may help identify the optimal dietary approach for you.
post updated July 2017
Wow. Love your site. Fantastic info. I am a 41 yr old female, had T1 since age of 17 (24 yrs now). Have three children. Generally good control most my life however, things becoming a bit wonky-hormones? I am fit but over past 4 years increased weight by 10lbs which I can not shake. Very frustrating.
Anyways, thanks for your hard work and I look forward to tweaking my food intake some more.
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Have a look at https://nutrientoptimiser.com/ if need a bit of extra help.
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