Intermittent fasting has helped many people lose weight, lower their blood sugars and reverse type 2 diabetes without the hassle of tracking their food. But, sadly, for many more, fasting doesn’t provide the results they hoped for. When we get ravenously hungry, most of us gravitate to energy-dense nutrient-poor foods that quickly undo all our […]Continue reading
Who Someone who wants to lose body fat and has good blood sugar control, i.e.: HbA1c < 5.4mmol/L fasting blood sugar < 5.0mmol/L (90mg/dL) average blood sugar < 5.4mmol/L (100mg/dL) post meal blood sugar < 6.7mmol/L (120mg/dL) If you don’t yet have optimal blood sugar control start here. How This weighting is balanced to prioritise high fibre, low calorie […]Continue reading
While a lot of attention is often given to macronutrient balance, quantifying the vitamin and mineral sufficiency of our diet is typically done by guesswork. This article lists the foods that are highest in amino acids, vitamins, minerals or omega 3 refined to suit people with different goals (e.g. diabetes management, weight loss, therapeutic ketosis […]Continue reading
There is no single dietary template that works for everyone. Different individuals have particular needs and goals, and nutrition should be adjusted accordingly. It can be useful to compare how your diet stacks up against other dietary approaches to identify where you might further refine and improve your diet. The insulin load of your diet […]Continue reading
This Beef Heart Chili recipe is by Kathleen Guertin from Robb Wolf’s website. It ranks really well in the weight loss and athletic / metabolically healthy meal rankings due to it’s high nutrient density and low calorie density. Organ meats top the list when it comes to nutrient density, however I haven’t found a lot […]Continue reading
This spicy fish tacos meal from Dr Amy Myers MD gives you a solid dose of omega 3 from the fish along with a good range of fats and fibre from the avocado, and other micronutrients from various vegetables and spices. Seems there is increasingly more research coming out on the benefits of omega-3 fatty […]Continue reading
Although protein does not raise blood sugars as much as carbohydrate, it still requires insulin. Dietary fat does not raise your blood glucose and is not insulinogenic. Optimal nutrition is about maximising micronutrients while managing your glucose load so your pancreas can keep up. In addition to managing carbohydrates, moderating protein, increasing fibre and maximising nutrition, are important to […]Continue reading
I recently came across this Greek lamb salad recipe on the Diabetes Queensland Facebook page. The puzzling thing was that it included two slices of bread and low fat yogurt. It seemed bizarre that this meal would be recommend for diabetics who are effectively intolerant to significant amounts of carbohydrate. The analysis below shows that this […]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