Banting Light Red List
Consume hardly ever.
Gluten-Free Grains and Grain Products
Amaranth, Arrowroot, Buckwheat, Bran, Gluten-free pasta, Millet, Oats – must be gluten-free, Popcorn, Quinoa, Rices (whole grain, arborio, sushi, jasmine, Thai, rice noodles), Sorghum, Tapioca, Teff.
Non-GMO and gluten-free should be a standard rule.
Almond flour, Coconut flour, Cornflour, Chickpea flour, Maize meal, Pea flour, Polenta, Rice flour.
Vegetable Juice and Smoothies
Fruit or yoghurt smoothies – without frozen yoghurt or ice cream, Vegetable juices – with no added fruit juice.
Treats and Chocolate
Dates, Dark chocolate – 80% and above, Dried fruit, Honey (pure), Maple syrup (pure), Prunes (e).
Really Red List
Never ever consume these.
Any foods with added sugar. Crisps. Fast food – unless you trust the brand and you know the ingredients, Sugary condiments – ketchup, marinades, salad dressings – unless they are free from sugar and other nasties.
All confectionary and non-dark chocolates including protein, energy, or breakfast snack bars, Artificial sweeteners (aspartame, acesulfame K, saccharin), Agave, Canned fruit, Coconut blossom sugar, Cordials, Fructose, Glucose, Jam, Malt, Rice malt syrup, Sugar (white, caster, icing, light brown, dark brown), Golden syrup.
Foods Containing Gluten
All flours and bread made from grains containing gluten, Barley, Bulgur, Couscous, Durum, Einkorn, Farina, Graham flour, Kamut, Matzo, Orzo, Rye, Semolina, Spelt, Triticale, Wheat, Wheat germ.
Other Grain Based Products
All commercial breaded and battered foods (breaded chicken nuggets, battered fish, etc.), All commercial breakfast cereals (muesli, granola, corn flakes, choco pops, cold porridges, etc.), All crackers and cracker breads.
All energy drinks, All soft drinks (including diet drinks), Commercial fruit juice, Commercial iced teas, Flavoured milk and milkshakes.
Commercial cheese spreads, Coffee creamers, Condensed milk, Ice cream and commercial frozen yoghurt.
All industrial seed and vegetable oil derivatives, Butter spread, Canola oil, Cottonseed oil, Corn oil, Margarine and shortening, Rice bran oil, Sunflower oil, Safflower oil.
Highly processed sausages and luncheon meats (like polony and viennas), Meats cured with excessive sugar.
The Banting Grey List
It’s a grey area. You decide.
Banting baked goods including cakes, cupcakes or any sugar -free desserts, Sugar-free icecream.
Erythritol, Isomalt, Stevia powder, Sucralose, Xylitol.
All alcoholic beverages, Protein shakes, Supplements.
Naturally fermented tofu, Pea protein, Processed soy.
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