NO List (foods to avoid)
Refined, Starchy Foods:
Pasta
Rice
Potatoes
Potato chips
Milk
Bread
Tortillas
Pastry
Flour
Crackers
Cookies
Cereal
Sugar
Agave
Sweet One
Splenda
Sweet n Low
Diet Drinks
Maltodextrin
Vegetables:
Peas
Sugar Snap Peas
Legumes
Green Beans
Chickpeas (Including as hummus)
Soy
Tofu
Edamame
Soy Protein
Textured Vegetable Protein
Pea Protein
All Lentils (unless prepared in a pressure cooker)
All Beans, including sprouts
Fruits:
Cucumbers
Zucchini
Pumpkins
Squashes
Melons
Eggplant
Tomatoes
Bell Peppers
Chili Peppers
Goji Berries
Nuts and Seeds:
Pumpkin
Sunflower
Chia
Peanuts
Cashews
Non-Southern European Cow’s Milk (These contain casein A-1):
Yogurt
Ice Cream
Frozen Yogurt
Cheese
Ricotta Cottage Cheese
Kefir
Grains, Sprouted Grains, Pseudo-Grains, and Grasses:
Wheat
Einkorn wheat
Kamut
Oats
Quinoa
Rye
Bulgur
White Rice
Brown Rice
Wild Rice
Barley
Buckwheat
Kashi
Spelt
Corn
Corn Products
Cornstarch
Corn Syrup
Popcorn
Wheatgrass
Barley Grass
Grain-or Soybean-fed fish, Shellfish, Poultry, Beef, Lamb, and Pork
Oils:
Soy
Grape Seed
Corn
Peanut
Cottonseed
Safflower
Sunflower
“Partially Hydrogenated”
Vegetable
Canola
YES List (foods to include)
Vegetables:
Broccoli
Brussels sprouts
Cauliflower
Bok Coy
Napa cabbage
Chinese cabbage
Swiss chard
Arugula
Watercress
Collard greens
Kale
Green and red cabbage
Radicchio
Raw Sauerkraut
Kimchi
Celery
Onions
Leeks
Chives
Scallions
Chicory
Carrots
Carrot Greens
Artichokes
Beets
Radishes
Daikon radish
Jerusalem artichokes
Hearts of palm
Cilantro
Okra
Asparagus
Garlic
Mushrooms
Red and Green Leaf Lettuce
Mesclun
Spinach
Endive
Dandelion Greens
Butter Lettuce
Fennel
Escarole
Mustard Greens
Mizuna
Parsley
Basil
Mint
Purslane
Perilla
Algae
Seaweed/Sea Vegetables
Resistant Starches (In moderation or small amount, especially on a KETO diet):
Tortillas made with cassava and coconut flour or almond flour
Bread and Bagels by Barely Bread
Julian Bakery Paleo Wraps (made with Coconut Flour and Paleo Coconut Flakes Cereal)
Green plantains
Green Bananas
Baobab Fruit
Cassava (tapioca)
Sweet potatoes or yams
Rutabaga
Parsnips
Yucca
Celery Root
Konjac root
Persimmons
Jicama
Taro root
Turnips
Tiger nuts
Green Mango
Millet
Sorghum
Green papaya
Flours:
Coconut
Almond
Hazelnut
Sesame
Chestnut
Cassava
Green banana
Sweet Potato
Tiger Nut
Grape Seed
Arrowroot
Alternative Noodles:
Pasta Slim
Shirataki Noodles
Kelp Noodles
Miracle Noodles
Miracle Rice
Meat (Grass Fed and Grass Finished):
Bison
Wild Game
Venison
Boar
Elk
Lamb
Beef
Pastured, Organic Poultry:
Chicken
Turkey
Ostrich
Eggs
Duck
Goose
Pheasant
Grouse
Dove
Quail
Oils:
Algae oil
Olive oil
Coconut oil
Macadamia oil
MCT oil
Avocado oil
Perilla oil
Walnut oil
Red Palm oil
Rice Bran oil
Sesame oil
Flavored Cod Liver oil
Nuts and Seeds:
Macadamia Nuts
Pili Nuts
Walnuts
Pistachios
Pecans
Coconut
Coconut Milk
Coconut Cream/Milk
Hazelnuts
Chestnuts
Brazil Nuts
Pine nuts
Flaxseeds
Hemp seeds
Hemp Protein Powder
Psyllium
Olives – All
Vinegars – All
Herbs and Seasonings:
All except chili pepper flakes
Miso
Sweeteners:
Stevia (Nunaturals is my favorite)
Just Like Sugar (made from chicory root -inulin)
Yacon
Monk fruit
Luo han guo
Erythritol (Swerve)
Xylitol
Ice Cream:
Coconut Milk Dairy-Free Dessert
Dark Chocolate (72% or greater)
If you would like to download a printable version of these guidelines, click here.