THE GREEN LIST

This is the list of foods you can eat every day. Typically, you should choose 1 protein, 1 Fat and 2 Veg to complete your meal. All the food items are 5g of carbs per 100g serving or less. These are the foods you must eat while you are trying to reduce your HbA1c.

PROTEIN

Egg
Meat, Poultry & Game
All natural cured meats
All natural cured sausages
All offal meat
Liver, heart, tripe, gizzards
Seafood (Prawns etc)
Tuna in water or olive oil
Sardines
Pilchards
Meat Broth

VEGETABLES

All Leafy Greens (spinach, lettuce, rocket, kale)
Artichokes,
Asparagus
Aubergine / Egg Plant,
Avocado
Bamboo Shoots, Bok Choy
Broccoli, Brussel Sprouts
Cabbage
Carrots (restricted to 1/2 cup)
Cauliflower, Celery
Chives, Chilis
Courgettes, Baby marrow, Zucchini
Fennel, Green Beans, Gherkins
Leeks, Mushrooms
Olives, Onions
Peppers
Peas (Frozen – and restricted to 1 Tablespoon)
Leeks, Mushroom, Olives
Peppers, Pumpkin
Radish, Sauerkraut
Snow Peas, Spring Onions
Tomatoes
Turnip

FATS

Avocado Oil
Extra Virgin Olive Oil
Butter
Coconut Oil
Ghee
Duck Fat / Lard
Nut Oils
Holsum

NUTS & SEEDS

Almonds, Macadamia, Pecan Nuts
Flax Seeds (keep in the fridge)
Pine Nuts
Pumpkin Seeds
Wall Nuts
Psyllium Husk
Coconut Flour
Almond Flour

FRUIT

All berries
Prickly Pear
Rhubarb
Star Fruit
Lemons

DAIRY

Fresh Cream
Full Fat Plain Yoghurt
Full Fat Cream Cheese
Full Fat Cottage Cheese
Feta Cheese
Hard Cheese
(Cheddar/Gouda)
Amasi

SWEETENERS

Stevia, Erythritol, Xylitol

DRINKS

Tea,, Coffee, Water
Sparkling Water
Herbal Teas
Sugar Free Cordials (check the ingredients)
Green Smoothies
(made with Green List Veg)