Insulin resistance low GI diet

PROTEIN Vegetables
Serving size: 1 palm sized (including fingers) portion per meal All vegetables are fine except those in the avoid. Here are some
unless otherwise specified. Choose organic where possible. ideas. Goal = the more colour the better & at least 2/3 of each plate
• Fish (un-crumbed and preferably
poached/steamed/grilled). Shell fish is fine. • Bamboo shoots • Spring onion
• Poultry (chicken, quail, duck, turkey) • Bok choy • Tomatoes
• Eggs (prefer organic/free range) • Chives • Sunflower sprouts
• Meat. Preferably lean meat (kangaroo, veal, lamb, lean • Cucumber • Alfalfa sprouts
beef, goat, rabbit, biodynamic chicken liver)
• Radicchio • Onions
• All Nuts (All nuts are fine but if you’re bloating, then
• Radish • Garlic
soak them overnight by covering in water and leaving in
• Rocket • Mushrooms
the fridge)
• Asparagus
• Seeds: chia, sesame, pumpkin, sunflower (soak if you’re
• Artichoke hearts • Cabbage
bloating)
• Beetroot • Celery/celery root
• Broccoli • Fennel bulb
Aim for 1g of protein per kg of weight
See protein chart overleaf. • Brussel sprouts • Green beans
• Fermented vegetables • Spinach
• Zucchini
Sugar/Starch sources TO AVOID as ^ insulin. Vegetables to avoid as high GI.
• Honey • Potato
• Alcohol • Sweet potato
• Grains (see OTHER) • Corn
• Legumes • Carrot
• Sugars • Pumpkin
• Canned and processed foods • Peas
• Anything ending in “ose” e.g. fructose, sucrose, • Fermented vegetables (i.e. red cabbage, sauerkraut and kim
dextrose, maltose. chi)
DAIRY Fruit
• Milk: rice and almond or cashew. Look for sugar free • Lemon
• Yoghurt: sheep and goat yoghurt (Meredith dairy) • Lime
• Use almond milk for baking, and not coconut milk.
• Cheese: goat, feta and sheep cheese (try Kebia)
DAIRY TO REDUCE (try to reduce these) Fruit to avoid. Avoid all fruit. Fructose is high in sugar
• Cow milk products (milk, cheese, yoghurt etc) • Apple
• Apricot • Nectarine
These foods will up regulate inflammation in the gut. You • Blackberries • Each
may have them if you are not suffering with allergy like • Custard apple • Pear
symptoms such as hay fever or skin inflammation but try to • Fig • Persimmon
limit to occasional vs staple. • Jam • Plum
• Mango • Watermelon
• Nashi
Other acceptable: Avoid these others:
All herbs and spices crisps/chips, cordial/soft drinks
Water Crackers, rice cakes etc
Max 1 coffee a day. Double shot is fine. Deep fried or crumbed foods
Tea (green and herbal) Processed meats (bacon, salami, ham, polony)
Grains: flour, oats, cereal, break, pasta, rice, baked products (i.e.
cake, muffins etc)
These web sites are great resources: Not all recipes will be congruent with your plan, however there are a
multitude of great ideas on these sites from chia seed pancakes to paleo bread.

• http://paleogrubs.com/
• http://www.taste.com.au/search-recipes/?q=low+carb
• http://autoimmune-paleo.com/
• http://www.nood.net.au/recipes/

A typical meal plan for a 70kg person:

• Breakfast: scramble eggs with three whole eggs and 4 egg whites
and spinach. = 18g protein
• Lunch: Chicken (100g) and salad = 20 g protein
• Dinner: Poached fish (150g per serve) and vegetables =30g protein
Total for day = 70 g protein Plants are alkaline so this diet is mostly alkaline despite being high in protein. Protein builds
muscle, protecting bone density and delivering important amino acids such as Tyrosine for thyroid health. Muscle is 5x
more metabolically active than fat. You are a human battery. Muscle produces energy and is the single biggest life
changing factor in reducing ageing.
Your plate: 1/3 PROTEIN - 2/3 PLANT

Planning Tip: 1. choose your protein: 1g protein per 1kg of body weight

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Colourful plants on your plate = ^ nutrition: It’s a Mediterranean thing!

Where to shop, more on dairy & gluten & how to detox your life:
http://natmed.com.au/resources/

For more recipes like grain free pancakes and bread go here

http://natmed.com.au/category/recipes/
 The following is a list of foods that make up quality protein
You ideally need 1g of protein per 1kg weight a day:

Remember that 50g of beans for example is not 50g of protein. See below for levels of protein in
different foods.

Protein source 10 gms 20 gms

Roughly half a palm Roughly a whole palm

Protein powder/ protein shake 1 scoop 2 scoops

Eggs (free range) 2 medium 4 medium
Beef steak 45 gms 90 gms
Lamb 45 gms 90 gms
Pork/Ham 45 gms 90 gms
Bacon 3 slices 6 slices
Minced beef 65 gms 130 gms
Chicken breast 45 gms 90 gms
Chicken thigh/leg 1 leg = 15 gms 2 legs = 30 gms
Fish tinned Tuna/salmon 45 gms 90 gms
Scallops 90 gms 180 gms
Prawns (flesh) 50 gms 100 gms
Fish fillets 50 gms 100 gms
Tofu 50 gms 100gms
Tempeh 50 gms 100 gms
Cheese, Hard or Cheddar 45 gms 90 gms
Cheese, Cottage 40 gms 80 gms
Cheese, feta 60 gms 120 gms
Cheese<Ricotta 95 gms 190 gms
Yoghurt Natural, low fat 1 cup 150 gms 2 cups
Milk, Low fat 300 mls 600 mls
Almonds 50 gms 100 gms
Brazil Nuts 70 gms 140 gms 1 cup
Cashews 60 gms 120 gms
Walnuts 70 gms 140 gms
Peanut butter 2 tbsp 4 tbsp
Flax seeds 50 gms 1/3 cup 100 gms 2/3
Sunflower seeds 40 gms 80 gms
Hummus 1 cup 2 cups
Chickpeas 2/3 cup 100 gms 200 gms
Red kidney beans 2/3 cup 100 gms 200 gms
Lentils cooked ½ cup 1 cup

More vegetarian sources: http://natmed.com.au/vegetarian-protein-more-than-just-meat/

More great dietary resources: http://natmed.com.au/resources/

Great Articles to support you: http://natmed.com.au/blog/