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Green Foods
Green Carbs: Eat Freely Slow-burning, low-glycemic vegetables
- Artichokes
- Arugula
- Asparagus
- Avocado
- Bean Sprouts
- Bell Peppers
- Bok Choy
- Broccoli
- Broccolini
- Broccoli Rabe
- Broccoli Sprouts
- Brussels Sprouts
- Cabbage
- Cauliflower
- Celery
- Chard
- Chile Peppers
- Chinese Broccoli
- Collard Greens
- Cucumbers
- Dandelion Greens
- Endive
- Fennel
- Garlic
- Ginger Root
- Green Beans
- Hearts Of Palm
- Jicama
- Kale
- Kohlrabi
- Leeks
- Lettuce
- Mushrooms
- Mustard Greens
- Napa Cabbage
- Onions
- Radicchio
- Radishes
- Scallions
- Seaweeds
- Shallots
- Snap Beans
- Spinach
- Summer Squash
- Swiss Chard
- Tomatoes
- Turnip Greens
- Watercress
- Yellow Squash
- Zucchini
Green Herbs:
- Bay
- Basil
- Chives
- Cilantro
- Dill
- Mint
- Oregano
- Parsley
- Rosemary
- Sage
- Thyme
Green Spices
- Black pepper
- Cayenne pepper
- Chili peppers
- Chinese 5-spice powder
- Chipotle powder
- Cinnamon
- Coriander
- Cumin
- Curry powder
- Fennel seed
- Garam masala
- Garlic
- Ginger
- Mustard seed
- Nutmeg
- Onion
- Paprika
- Red pepper flakes
- Smoked paprika
- Sea salt
- Sumac
- Turmeric
- Za’atar spice mix
Green Fats – Traditionally used fats and oils; not highly processed
- Grass-fed Butter/Ghee
- Peanut oil
- Coconut oil
- Olive oil
- Avocado oil
- Cocoa butter
- Macadamia nut oil
- Almond oil
- Limit refined versions of these oils
Yellow Foods
Eat in Moderation
Yellow Carbs:
- Beans – adzuki beans, black beans, butter beans/baby lima beans, cannellini beans, fava beans/broad beans, Great Northern beans, kidney beans, mung beans, navy beans, pinto beans
- Lentils – red lentils, brown lentils, green lentils
- Chickpeas – chickpeas, garbanzo beans, chickpea flour
- Whole soy products – edamame, soybeans, tempeh, tofu, silken tofu, miso, natto
Yellow Proteins:
- Red Meat – Once or twice a week
- Chicken
- Eggs
- Fish, Shrimp, Scallops
- Nuts/Seeds – Unsalted, raw or roasted
Yellow Fruits:
- ½ cup of berries per day (blueberries, cherries, blackberries, or raspberries).
Red Foods
Completely Avoid
- All Grains – Amaranth, barley, buckwheat, bulgur, farro, millet, oats, quinoa, rice, rye, spelt, wheat, etc.
- All Sugars in any form – white/brown sugar, fruits, agave, maple syrup, stevia, monk fruit, etc.
- All Flour Products – bagels, breads, rolls, wraps, pastas, etc.
- All Starchy Vegetables – winter squash, peas, potatoes, corns, and root vegetables (e.g. carrot, radish, potato, yam, beets)
- All Gluten
- All Dairy
- All Fruits
- All Processed Foods
- All Caffeinated Beverages – including decaf coffee or tea
- Bad Fats/Oils – Polyunsaturated Refined, bleached, deodorized, Trans, or hydrogenated oils
- Soy oil
- Sunflower oil
- Safflower oil
- Canola oil
- Corn oil
- Cottonseed oil
- Refined Palm oil
- Hydrogenated oil
- Grapes oil
- Ricebran oil
- Margarine
- Fake butter spreads
