Shopping List

There are a couple of lists on this page.  The first is by an author who analyzed the nutrient density and the insulin impact of foods.  The second list is from Wahls Protocol.

Meat, Fish and Poultry (buy organic if possible and wild or grass fed – not made with bread fillers). 

  • Organ meat-Brains- beef, lamb, lamb liver, kidney, tongue, sweetbread- some of these are naturally high in carbs, so measure amounts and read labels
  • bacon (save fat in fridge for cooking)
  • Salami, Kielbasa, bratwurst, pepperoni – read ingredients.  Avoid MSG and nitrates.
  • pork ribs
  • Ground pork, elk, beef etc
  • Steaks – whatever cut you like
  • venison and wild game
  • mackerel
  • caviar, fish roe
  • trout, salmon
  • Sardines, herring, anchovy
  • crab, lobster, shrimp, clams, oysters and mussels ( mussels have some carbs so limit)
  • Cornish game hens, chicken, duck, turkey

Vegetables and fruit – the more variety, the better!

  • escarole
  • zucchini
  • avocado
  • beet greens
  • olives
  • spinach
  • asparagus
  • mustard greens
  • banana peppers
  • turnip greens
  • parsley
  • collards
  • lettuce
  • watercress
  • summer squash
  • Chinese cabbage
  • chard
  • cauliflower
  • mushrooms – all types
  • chives
  • okra
  • eggplant
  • cucumber
  • pickles
  • red peppers
  • sauerkraut
  • blackberries
  • jalapeno peppers

spices

  • Coriander
  • Curry powder
  • basil
  • paprika
  • sage
  • cloves
  • cinnamon

Nuts & Seeds:

  • coconut milk, coconut cream
  • sunflower seeds
  • brazil nuts
  • coconut meat
  • flax seed
  • macadamia nuts
  • organic tofu (No GMO)
  • sesame seeds
  • hazelnuts
  • peanut better
  • pumpkin seeds
  • walnuts
  • pecans

Eggs & Dairy

  • organic egg yolk
  • sour cream
  • whole egg
  • cream cheese
  • butter
  • Swiss cheese
  •  cheddar, Limburger, feta
  • Camembert, brie
  • goat cheese, blue cheese
  • Gruyere

Fats & Oils

  • butter
  • coconut oil (Unrefined is better for you, but I get tired of the coconut flavor so I also keep refined around to make fried foods)
  • olive oil – use only cold – on salad etc

Following list from a website that analyzed most nutrient dense and lowest insulin impact.  Best at top by HIS standard.  It is not necessarily the lowest carb, so read labels: If you do not like organ meat (I don’t), you can order desiccated organ meat online

superfoods for diabetes & nutritional ketosis

food ND % insulinogenic insulin load (g/100g) calories/100g MCA
beef brains 7 22% 8 151 1.27
lamb brains 7 27% 10 154 1.12
lamb liver 21 48% 20 168 1.1
lamb kidney 23 52% 15 112 1.09
beef tongue 0 16% 11 284 1.09
sweetbread -2 12% 9 318 1.07
bacon -2 11% 11 417 1.05
salami 2 18% 17 378 1.05
kielbasa -1 15% 12 325 1.03
bratwurst 0 16% 13 333 1.03
liver sausage -3 13% 10 331 1.02
turkey liver 18 47% 21 189 1.02
pepperoni 0 13% 16 504 1.02
pork ribs 1 18% 16 361 1.01
ground turkey 7 30% 19 258 0.98
park sausage 3 25% 13 217 0.98
chicken liver pate 8 34% 17 201 0.97
turkey bacon -1 19% 11 226 0.97
pork sausage 1 20% 16 325 0.97
meatballs -1 19% 14 286 0.95
T-bone steak 4 26% 19 294 0.94
chicken liver 18 50% 20 172 0.94
knackwurst -4 16% 12 307 0.92
beef sausage -2 18% 15 332 0.92
bologna -7 11% 9 310 0.91
liver pate -3 16% 13 319 0.91
turkey 1 20% 21 414 0.89
beef kidney 18 52% 20 157 0.88
roast beef 9 38% 21 219 0.86
duck -3 18% 15 337 0.86
blood sausage -5 14% 13 379 0.85
frankfurter -5 17% 12 290 0.85
lamb rib -2 19% 17 361 0.84
seafood
food ND % insulinogenic insulin load (g/100g) calories/100g MCA
mackerel 6 14% 10 305 1.35
caviar 15 33% 23 264 1.21
fish roe 22 47% 18 143 1.17
cisco 10 29% 13 177 1.17
trout 19 45% 18 168 1.09
salmon 23 52% 20 156 1.07
sardines 11 36% 16 185 1
herring 11 36% 19 217 1
anchovy 16 44% 22 210 0.98
sardine 11 37% 19 208 1
sturgeon 15 49% 16 135 0.87

FRIDGE- Vegetables and Fruit

vegetables and fruit
nutrient density combines all
food ND % insulinogenic insulin load (g/100g) calories/100g MCA
broccoli 25 36% 3 22 1.66
endive 16 23% 1 17 1.65
chicory greens 15 23% 2 23 1.6
alfalfa 10 19% 1 23 1.52
coriander 16 30% 2 23 1.5
escarole 12 24% 1 19 1.45
zucchini 19 40% 2 17 1.33
avocado -2 8% 3 160 1.3
beet greens 14 35% 2 22 1.28
curry powder 4 13% 14 325 1.28
olives -7 3% 1 145 1.24
spinach 22 49% 4 23 1.23
basil 20 47% 3 23 1.16
paprika 9 27% 26 282 1.14
asparagus 19 50% 3 22 1.08
mustard greens 9 36% 3 27 1.05
banana pepper 8 36% 3 27 1.01
sage 6 26% 26 315 1
turnip greens 13 44% 4 29 0.97
cloves 10 35% 35 274 0.96
parsley 15 48% 5 36 0.96
collards 7 37% 4 33 0.95
lettuce 16 50% 2 15 0.95
watercress 26 65% 2 11 0.94
summer squash 12 45% 2 19 0.93
Chinese cabbage 18 54% 2 12 0.91
chard 16 51% 3 19 0.91
cauliflower 15 50% 4 25 0.91
portabella mushrooms 18 55% 5 29 0.89
chives 13 48% 4 30 0.88
okra 14 50% 3 22 0.88
eggplant 4 35% 3 25 0.87
cucumber 7 39% 1 12 0.86
pickles 7 39% 1 12 0.86
red peppers 7 40% 3 31 0.86
arugula 10 45% 3 25 0.84
sauerkraut 5 39% 2 19 0.83
blackberries -2 27% 3 43 0.83
poppy seeds -2 17% 23 525 0.82
jalapeno peppers 4 37% 3 27 0.81
  • EGGS & DAIRY
    eggs and dairy
    food ND % insulinogenic insulin load (g/100g) calories/100g MCA
    egg yolk 9 18% 12 275 1.34
    cream 0 6% 5 340 1.32
    sour cream 1 13% 6 198 1.25
    whole egg 11 30% 10 143 1.22
    cream cheese 1 11% 10 350 1.19
    butter -1 2% 3 718 1.14
    Swiss cheese 6 22% 22 393 1.08
    cheddar cheese 5 20% 20 410 1.08
    limburger cheese 1 19% 15 327 1
    feta cheese 2 22% 15 264 0.99
    camembert 1 21% 16 300 0.97
    brie 0 19% 16 334 0.93
    goat cheese -1 21% 14 264 0.9
    blue cheese 0 21% 19 353 0.9
    gruyere cheese 1 22% 23 413 0.87
    Monterey cheese -1 20% 19 373 0.86
    edam cheese 1 23% 21 357 0.85
    gouda cheese 1 24% 21 356 0.85
    muenster cheese -1 21% 19 368 0.85
    mozzarella 7 34% 26 304 0.84
    Colby -1 21% 20 394 0.82
    ricotta -1 27% 12 174 0.81

NUTS & SEEDS

nuts, seeds and legumes
food ND % insulinogenic insulin load (g/100g) calories/100g MCA
coconut milk -5 8% 5 230 1.09
coconut cream -6 8% 7 330 1.01
sunflower seeds 1 15% 22 546 0.99
brazil nuts -1 9% 16 659 0.98
coconut meat -5 10% 9 354 0.98
flax seed -2 11% 16 534 0.97
macadamia nuts -2 6% 12 718 0.97
tofu 7 34% 8 83 0.95
sesame seeds -3 10% 17 631 0.92
hazelnuts -3 10% 17 629 0.88
peanut butter 0 17% 27 593 0.88
pumpkin seeds 1 19% 29 559 0.86
walnuts -3 13% 22 619 0.83
pecans -6 6% 12 691 0.83
  • crème fraiche
  • high fat cheese like brie
  • high fat cream (heavy cream 36% fat) 
  • avocados
  • olives
  • bacon
  • mayo – it is great in homemade salad dressings, in tuna & egg salad, on bacon & tomato wrapped in iceberg lettuce etc, but it is generally made with vegetable oil of some type.

Horseradish

Mustard

Pickles

Sauerkraut

Sundried tomatoes are especially important for men to prevent prostate cancer.

Cheese – is a little controversial because cheese has casein and some people have milk allergies.  All milk products have quite a bit of glutamate high fat cheeses have less milk protein.  I keep an assortment of  full fat cheeses.

Vegetables- this is biggest volume of diet (fat is greatest source of calories).  Vegetables have lots of vitamins, minerals, antioxidants and things we do not even know we need (But God knows) keep in mind vegetables reduce risk of cancer 30% – the tiny bit of pesticide increases risk about 2% – so it is more important to eat vegetables even if not organic- just wash them.

Acai berries – frozen

Artichoke

Arugula *

Asparagus

Avocado

Beets & greens

Blackberries

Blueberries (organic)

Bok Choy

Broccoli – eat several times per week

Broccoli rabe

Brussels sprouts- several times per week

cabbage – green and red- several times per week

carrots (be careful -higher carb)

cauliflower- several times per week

Celery (organic)

Chard

chicory

Chives

Cilantro

Collard Greens (organic)

Cranberries

Cucumber with skin (organic)

Daikon

Dandelion greens

Eggplant

Endive

Escarole

Garlic- 2 cloves per day if possible

Kale * all types and colors(organic)

Kiwi (small amount)

Kohlrabi

Leeks

Lemon

Lettuce- all types except iceberg (organic)

Limes

Mizuna

Mushrooms- all types

Mustard Greens *

Okra

Olives, green & black

Onions – red, yellow & white – these are higher carb, but good for fighting cancer

Papaya

Parsley

Peppers, Green, red, orange, yellow (Organic)- these are higher carb, so be careful not to have too many

Pomegranate

Pumpkin

Radicchio

Radish & Leaves

Raspberries – red or black

Rhubarbs

Romaine Lettuce

Rutabagas

Scallions

Spinach * (organic)

Strawberries (organic)

Squash – yellow summer & little winter

Tatsoi *

Tomatoes, red & yellow – (Organic)

Turnips & Greens *

Yams – little lower carb than sweet potatoes

Watercress

Wheat grass

Zucchini with skin

Try for freshest vegetables – sometimes I just freeze extra vegetables and fruits.

blackberries

blueberries

cranberries

raspberries

PANTRY

Oils – do not fry with or heat these oils- heat damages them- I keep a few of these

Avocado oil

Flax oil

Hemp Oil

Olive oil – extra virgin

Walnut oil

Cooking oils- these are OK at higher temps.

clarified butter/ghee

butter from grass fed cows (fridge)

lard, chicken fat

Coconut oil – if add a pinch of salt, it does not have coconut flavor.  should have 3-5 T per day

Vegetable oils are high in omega 6, which causes inflammation- so minimize their use.

CANNED Fish – Anchovies,  Halibut, Herring (kipper snacks), Salmon, Sardines Trout, Tuna (I always get tuna in oil)

Sea Vegetables/algae (I just take a certified organic Spirulina and kelp every day – should try to be more adventurous)

Algae- 1 tsp Spirulina or chlorella or 1/2 tsp blue green.

Seaweed (1 serving = 2.5 oz fresh or 1 tsp flakes or 1/4 tsp powder)

Nuts & seeds- do not have too many of these, or your carbs will be too high

Almonds *

walnuts

hazelnuts

cashews – higher in carbs

brazil nuts

pistachios

sunflower seeds

pumpkin seeds

sesame seeds

chia seeds

flax seed- I grind and put 1 T in smoothie

Sweeteners: count each packet as 1 carb and have no more than 3 in a day.  Some studies show that artificial sweeteners interfere with good gut bacteria and some seem to cause insulin to rise like sugar – so use all sparingly

  • Whole leaf stevia – I buy this online and put in my smoothie.  Only one I truly feel is good.
  • Truvia – mixture of Erythritol and stevia
  • Sweetleaf Stevia- be sure powdered stevia does not have maltodextrin or dextrose.  It is tricky to follow recipes, because some stevia has inulin (no problem) and some is pure.  Read the side of the package to see how much= tsp of sugar
  • xylitol might be Ok In very small amounts – there are xylitol gums that prevent tooth decay

Other staples:

  • Organic full fat coconut milk – canned
  • organic unsweetened nut milk (almond, hazelnut) – but it is very easy to make your own.  Just soak almonds 6 -24 hours and put in blender with water and a little flavored stevia.
  • Almond flour
  • coconut flour
  • coconut unsweetened
  • Stevia leaves
  • Sunflower butter
  • Almond butter
  • unsweetened dark chocolate – see recipes can have 1.5 oz daily
  • dark chocolate with 85 percent cocoa
  • Coconut aminos (a little like soy sauce – I mix with soy sauce)
  • Herbs and spices without added sugar or salt (Cinnamon, Tumeric, ginger, coriander etc)
  • Sea salt (iodized)
  • Tomato paste or
  • Wasabi (paste may have gluten to read label)
  • cocoa powder – a bit higher in carb
  • baking soda
  • spices – avoid combination spices and garlic salt – have garlic powder & salt separately

Beverages

  • 1 glass red wine per day- Pinot noir is high in resveratrol
  • water
  • club soda
  • coffee
  • tea – black, green, white, red, oolong, matcha, herbal
  • alcohol- no more than 1 drink for women and 2 for men. Gluten free beer, vodka or gin, wine that is not sweet
  • hot cocoa made with little cocoa, stevia, cream & coconut oil