Tag Archives: load carb

superfoods for therapeutic ketosis

A therapeutic ketogenic diet has a very low insulin load from non-fibre carbohydrates as well as additional dietary fat to achieve higher ketone to manage chronic conditions such as cancer, epilepsy, dementia etc.

The chart below shows our insulin response versus insulin load which considered fibre and protein as well as carbohydrates.

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insulin load = total carbohydrates – fibre + 0.56 x protein

The foods listed below have a very low insulin load while still maximising nutrient density (ND) as much as possible.  Also included in the table are the nutrient density score, percentage of insulinogenic calories, insulin load and energy density.

nuts, seeds and legumes

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food ND % insulinogenic insulin load (g/100g) calories/100g
coconut milk -5 8% 5 230
macadamia nuts -2 6% 12 718
coconut cream -5 8% 7 330
coconut -5 10% 9 354
pecans -6 6% 12 691
brazil nuts -3 9% 16 659
sesame seeds -2 10% 17 631
flax seed -1 11% 16 534
hazel nuts -3 10% 17 629
sunflower seeds 1 15% 22 546
pine nuts -4 11% 21 673
walnuts -2 13% 22 619
almonds -1 15% 25 607
peanut butter 1 17% 27 593
almond butter -1 16% 26 614
almond milk 5 25% 1 15
peanuts -0 18% 29 599
pumpkin seeds 2 19% 29 559
butternuts -5 17% 28 612

seafood and animal products

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food ND % insulinogenic insulin load (g/100g) calories/100g
mackerel 5 14% 10 305
bacon -2 11% 11 417
sweetbread -2 12% 9 318
pork sausage -1 12% 11 392
beef sausage -1 12% 12 405
liver sausage -2 13% 10 331
pepperoni 0 13% 16 504
bologna -7 11% 9 310
frankfurter -7 11% 9 312
beef tongue 0 16% 11 284
kielbasa -1 15% 12 325
beef brains 7 22% 8 151
bratwurst -0 16% 13 333
salami 2 18% 17 378
blood sausage -5 14% 13 379
knackwurst -3 16% 12 307
pork ribs 1 18% 16 361
Liverwurst spread -2 17% 13 305
liver pate -4 16% 13 319
ground pork 2 19% 19 393
meatballs -1 19% 14 286
turkey bacon -1 19% 11 226
lamb chop 1 19% 16 332
duck -3 18% 15 337
chorizo -3 17% 19 455
lamb -2 19% 17 361
turkey 1 20% 21 414
lamb brains 6 27% 10 154
headcheese -4 20% 8 157
cisco 10 29% 13 177
ground pork -4 20% 13 265
park sausage 2 25% 13 217

vegetables, fruit and spices

spanish-olives

food ND % insulinogenic insulin load (g/100g) calories/100g
olives -6 3% 1 145
avocado -1 8% 3 160
alfalfa 10 19% 1 23
curry powder 4 13% 14 325
endive 16 23% 1 17
chicory greens 15 23% 2 23
escarole 12 24% 1 19
coriander 17 30% 2 23
broccoli 25 36% 3 22
poppy seeds -2 17% 23 525
paprika 9 27% 26 282
sage 6 26% 26 315
basil 17 34% 27 233
beet greens 14 35% 2 22

eggs and dairy

dairy20and20eggs

food ND % insulinogenic insulin load (g/100g) calories/100g
cream 1 6% 5 340
butter -0 2% 3 718
sour cream 2 13% 6 198
cream cheese 1 11% 10 350
egg yolk 8 18% 12 275
cheddar cheese 5 20% 20 410
limburger 1 19% 15 327
Swiss cheese 6 22% 22 393
goat cheese -1 19% 16 364
brie -0 19% 16 334
camembert 1 21% 16 300
feta 2 22% 15 264
blue cheese 0 21% 19 353
Monterey cheese -1 20% 19 373
muenster cheese -1 21% 19 368
gruyere cheese 1 22% 23 413
Colby cheese -1 21% 20 394
whole egg 10 30% 10 143
edam cheese 1 23% 21 357

other dietary 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.

dietary approach printable .pdf
weight loss (insulin sensitive) download
autoimmune (nutrient dense) download
alkaline foods download
nutrient dense bulking download
nutrient dense (maintenance) download
weight loss (insulin resistant) download
autoimmune (diabetes friendly) download
zero carb download
diabetes and nutritional ketosis download
vegan (nutrient dense) download
vegan (diabetic friendly) download
therapeutic ketosis download
avoid download

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.

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