do not convert into glucose

Pinto beans
Tofu

Fruits
Many berries have a lower glycemic load and tend to work well for people, while
starchy fruits (such as bananas) and high-sugar fruits like dates may lead to a
blood-sugar spike. Citrus is a great low-carb flavor addition to any dish.
Generally, fruit paired with fat and protein (like nut butters or full-fat
unsweetened yogurt) and additional fiber (chia seeds or flaxseeds) can help blunt a
spike. Also, portion size matters�keep them small as you learn how your body
reacts.

Blackberries
Blueberries
Raspberries
Strawberries
Coconut
Lemon
Lime
Orange
Kiwi

Eggs and Dairy

If you choose to eat dairy products, fermented is best; also, avoid low-fat options
and aim for whole-fat and organic. If you use dairy alternatives, avoid sweetened
varieties and oat milk.

Eggs (go for organic, cage-free)

Kefir
Plain unsweetened Greek yogurt
Cottage cheese
Butter
Ghee
Sour cream
Unsweetened nut, seed, and bean milks (excluding oat or rice milk)
Unsweetened non-dairy yogurt (excluding oat)

Baked-Good Ingredients
If you want to bake, just swap in these alternative flours and sweeteners for
refined wheat flours and traditional sugars.

Almond flour
Coconut flour
Monk Fruit
Stevia
Allulose

Meat and Fish

If you eat animal products, look for organic, grass-fed, antibiotic- and hormone-
free options, which have higher omega-3s, including (but not limited to):
Beef
Lamb
Game meats
For seafood, try wild-caught, small fish, such as:

Sardines
Anchovies
Salmon

Oils, Fats, and Sauces

Avoid refined seed oils, which have damaging linoleic acids. Nut butters and
spreads like tahini can be excellent sources of healthy fat and protein to pair
with other foods.

Tahini
Nut butters
Aioli
Guacamole
Pesto
Coconut oil
Olive oil
Avocado oil
MCT oil
Flavorings and Treats
Extra Dark Chocolate (88% or higher is a good choice)
Cocoa powder

Avocados
Garlic
Artichoke
Arugula
Asparagus
Avocado
Bok choy
Broccoli
Broccolini
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Celery root
Chard
Collards
Cucumber
Eggplant
Endive
Fennel
Green beans
Hearts of palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce of all varieties
Mushrooms
Mustard greens
Okra
Onion
Peppers
Pumpkin
Radishes
Rapini (broccoli raab)
Rhubarb
Rutabaga
Snow peas and snap peas
Spinach
Sprouts
Summer squash
Tomatillos
Tomato
Turnip
Turnip greens
Zucchini
Non-starchy vegetables: such as spinach, broccoli, cauliflower, bell peppers, and
zucchini.
Leafy greens: like kale, lettuce, Swiss chard, and arugula.
Berries: such as strawberries, blueberries, raspberries, and blackberries.
Nuts and seeds: including almonds, walnuts, chia seeds, and flaxseeds.
Avocado: rich in healthy fats and low in carbohydrates.
Fish: like salmon, mackerel, and sardines, which are high in omega-3 fatty acids.
Eggs: a good source of protein and healthy fats, low in carbohydrates.
Tofu and tempeh: plant-based protein sources that are low in carbohydrates.
Greek yogurt: choose plain, unsweetened varieties to avoid added sugars.
Cheese: in moderation, as it's low in carbohydrates and high in protein and fats.

Green leafy vegetables (spinach, kale, collard greens) are rich in vitamins,
Lutein, and Zeaxanthin.
Carrots are rich in Vitamin A and Beta-Carotene.
Citrus fruits (oranges, grapefruits, lemons) contain high amounts of Vitamin C.
Eggs contain Lutein, Zeaxanthin, and Vitamin A.
Almonds, peanuts, and hazelnuts are rich in Vitamin E.
Fatty fish (salmon, tuna, sardines) are a great source of omega-3 and other
essential fatty acids.
Poultry, beef, pork contain high amounts of Zinc, Lutein, and Zeaxanthin.
Red peppers are rich in Vitamins A and C, Lutein, and Zeaxanthin.