superfoods for athletes and the metabolically healthy

People who are metabolically healthy can focus on maximising nutrient density without worrying too much about their blood glucose or calorie density.

These foods are ranked using nutrient density per weight which prioritises higher calorie density foods which is more appropriate for an athlete wanting to replenish energy rather than minimise calories.  If you’re just completed a 100km ride it makes sense to reach for the nuts than the parsley to replenish energy.

Someone who is active and metabolically healthy will be able to tolerate higher levels of carbohydrates to replenish glycogen stores after intense exercise.  However there is no need to eat more carbohydrates than would raise blood glucose levels to 6.7mmol/L (12omg/dL).  Exceeding this level would indicate that the liver and muscle glucagon stores are overfull and excess carbohydrate could lead to insulin resistance and metabolic damage.

The list of veggies is not as long as you might think because they are not as nutrient dense as the other options.  Veggies more extensively on the weight loss list where a lower calorie density is more of a priority.

Who People doing intense exercise and / or people who are metabolically healthy:

  • HbA1c < 5.4mmol/L (ideally less than 5.0mmol/L)
  • Average blood sugar < 5.4mmol/L (100mg/dL)
  • Average fasting blood sugar < 5.0mmol/L (90mg/dL)
When If your blood sugars or weight deviate from optimum consider reverting to the optimal foods for weight loss or diabetes.
  • 5 – 30% carbohydrates
  • 15 – 30% protein
  • 40 – 80% fat
How Nutrient density, high fibre, and cost with less focus on choosing low insulinogenic foods.

For more details see

nuts, seeds & legumes

  • chia seeds
  • flax seeds
  • sunflower seed
  • same seeds
  • pumpkin seeds
  • soybeans
  • sesame butter
  • brazil nuts
  • peanuts
  • walnuts
  • almonds
  • hazel nuts
  • pistachio nuts
  • coconut meat
  • pine nuts
  • pecans
  • macadamia nuts
  • peanut butter
  • cashew nuts
  • lentils
  • coconut milk
  • coconut cream
  • bread beans
  • split peas
  • beans
  • natto
  • lima beans
  • mung beans
  • chick peas

vegetables and spices

  • parsley
  • basil
  • paprika
  • spearmint
  • rosemary
  • thyme
  • cinnamon
  • turnip greens
  • spirulina
  • alfalfa
  • spinach
  • artichoke
  • cauliflower

dairy and egg

  • egg yolk
  • whole egg
  • Parmesan
  • Gruyere
  • goat cheese
  • Edam
  • Gouda
  • cheddar
  • provolone
  • blue cheese
  • Colby
  • Limburger
  • brie
  • mozzarella
  • cream cheese
  • feta
  • sour cream
  • cream

animal products

  • bacon
  • caviar
  • beef
  • pepperoni
  • liver
  • chorizo
  • mackerel
  • lamb
  • salami
  • anchovy
  • herring
  • pork
  • salmon
  • foie gras
  • turkey
  • veal
  • roe
  • sardines
  • goose
  • chicken
  • halibut
  • bratwurst
  • ham

fats and oils

  • fish oil
  • butter
  • palm oil
  • avocado oil
  • walnut oil
  • coconut oil
  • lard
  • hazelnut oil
  • almond oil


  • avocado
  • olives


  • wheat bran (crude)
  • All Bran
  • rice bran (crude)
  • wheat germ
  • cocoa (unsweetened)

ND / cal

ND / weight fibre / cal fibre / weight calories / 100g

insulinogenic (%)


30% 10% 5%



The exact popular food lists that empowered thousands of Nutrient Optimisers to gain control over their health without relying on fad diets.  


Nutrition Approach most popular food lists
maximum nutrient density Get it now for free
weight loss (satiety & nutrient density) Get it now for free
blood sugar & fat loss Get it now for free
blood sugar & diabetes Get it now for free
nutrient-dense maintenance Get it now for free
maximum satiety Get it now for free
ketogenic Get it now for free
athlete & bulking Get it now for free
nutrient-dense carnivore Get it now for free
nutrient-dense plant-based Get it now for free
nutrient-dense autoimmune Get it now for free
low oxalate nutrient-dense Get it now for free
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  • Leon Botha says:

    Now I understand more of the importance of managing insulin.

  • radfun says:

    Yay, after a year of low carb, bloods are looking significantly lower. time to add a wider range of vegetables and nuts and maybe a the odd refined carb post-heavy-exercise.

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