The Banting Green List is the only food list that you can eat from on a daily basis. These are the foods that are nutritious, low in carbs per portion and extremely healthy. Practising portion control is still important when eating from this list.
Banting is not meant to be a restrictive diet. It’s a lifestyle change. It all comes down to making the right choices. The most important thing to remember is to have fun and enjoy the precious moments with friends and family. – Prof. Tim Noakes
Banting Green List Foods
The banting green list foods can be eaten during any of the banting diet phases.
Key: (p) = prebiotic or high fibre. (e) = high in digestive enzymes. (n) = night shades.
All fish, seafood, meat, poultry, eggs, and game.
All naturally cured meats like pancetta, Parma ham, coppa, bacon, salami, biltong and jerky.
All offal (highly recommended).
Cheeses (brie, camembert, gorgonzola, Roquefort, mozzarella, feta, ricotta, cheddar, Emmental, gouda, parmesan, Parmigiano, and pecorino.
Fruit and Vegetables
All green leafy vegetables, Artichoke hearts (p), Asparagus (p), Aubergine (n), Bean sprouts, Broccoli (p), Brussels sprouts (p), Cabbage (p), Beans (p), Cauliflower (p), Celery (p), Chard (p), Courgettes, Cucumber, Endive (p), Fennel (p), Garlic (p), Gem squash, Kale (p), Leeks (p), Lemons & limes, Lettuce, Mange tout (p), Mushrooms, Olives, Onions (p), Okra, Palm hearts (p), Peppers (n) (all kinds), Radicchio (p), Radishes (p), Rhubarb, Rocket (p), Shallots (p), Spinach (p), Spring onions, Sugar-snaps (p), Tomatoes (n), Turnips
Caffeine-free herbal teas (with real slices of fruit and herbs), Flavoured waters (that follow the green list), Water.
All homemade bone broths, coconut yoghurt, coconut kefir, kefir butter/cheese, kimchi, milk kefir, naturally fermented pickles, sauerkraut.
Flavourings and condiments are okay provided they are free from sugar, gluten, preservatives and vegetable oils. All kinds of vinegar. Tamari/fermented soy sauce.
All rendered animal fats (lard, tallow, duck and bacon fat). Avocado(p), butter or ghee, cream, coconut oil(e). Fruit and nut oils (cold-pressed extra virgin avocado, almond, groundnut, macadamia, olive, etc. Mayonnaise (free from preservatives and seed oils). Seeds(p).
Related: Banting Green List Recipes
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