For most people, the optimal dietary approach seems to include a balance of plant and animal-based foods. Some people prefer more (or all) plants due to ethical or religious reasons, while others prefer no carb foods. Some people just don’t like veggies, while others struggle to digest plant fibres and find relief from debilitating digestive, […]Continue reading
In Robb Wolf’s new book Wired to Eat he talks about the dilemma of optimal foraging theory (OFT) and how it’s a miracle in our modern environment that even more of us aren’t fat, sick and nearly dead. But what is optimal foraging theory? In essence, it is the concept that we’re programmed to hunt and […]Continue reading
Ketosis occurs when the body’s glucose stores and insulin levels are low and the body increases its use of fat for fuel. The insulin load of a food is related to its carbohydrate, protein and fibre content. Calculation of the percentage of insulinogenic calories enables us to prioritize of foods with a lower insulin demand which will lead […]Continue reading
A therapeutic ketogenic diet has a very low insulin load from non-fibre carbohydrates and a higher amount of dietary fat to achieve higher ketone to manage chronic conditions such as cancer, epilepsy, alzheimer’s, dementia etc. The chart below shows our insulin response versus insulin load which considered fibre and protein as well as carbohydrates. People wanting to following a ketogenic diet should […]Continue reading
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 […]Continue reading
People with diabetes or insulin resistance may do well initially with a low carbohydrate diet to help them normalise blood glucose levels. Managing your appetite is easier once you stabilise your blood glucose levels. However, once your glucose and insulin levels stabilise, you will likely benefit from reducing the energy density of your diet while also […]Continue reading
It’s no secret that there is no perfect diet for everyone. Your nutritional requirements depend on many factors, including your age, health status, activity levels, and goals.
I’ve spent a lot of time over the last couple of years designing prioritised food lists to suit a range of goals and situations. This article summarises this labour of love into what I hope will be a useful resource that will help a lot of people.
I have grouped the various food lists into the following categories:
foods to optimise your metabolic health (e.g. therapeutic ketosis, diabetes management, weight loss, bodybuilding, and athletic performance, etc.),
foods that boost specific nutrients associated with common health conditions,
ethical, philosophical and religious considerations, and
macronutrient and micronutrient extremes (low carb, keto, high protein, low protein, etc.).
For those of you who just want to know which foods you should eat more of, I have included the food lists up front.
If you want to understand how I have developed the various food lists, continue reading to the end of the article.Continue reading