recommended approach
The food and meal lists in this report have been tailored to help Karen get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management with a low insulin load diet.
| approach | average glucose (mg/dL) | average glucose (mmol/L) | selected |
|---|---|---|---|
| therapeutic ketosis | > 140 | > 7.8 | |
| diabetes management | 108 to 140 | 6.8 to 7.8 | |
| weight loss & blood sugar control | 100 to 108 | 5.4 to 6.0 | |
| weight loss | < 97 | < 5.4 | |
| most nutrient dense | < 97 | < 5.4 | |
| nutrient dense maintenance | < 97 | < 5.4 | |
| lean bulking | < 97 | < 5.4 | |
| athletic performance | < 97 | < 5.4 |
micronutrient profile
The chart below shows the micronutrients provided by Karen’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Karen with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.
Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.
nutrient ratios
The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.
nutrients to prioritise
Going forward, we want to prioritise the micronutrients that Karen’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: insomnia.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 8% | |
| Calcium | 25% | |
| Iron | 33% | |
| Magnesium | 51% | |
| Panto Acid (B5) | 52% | |
| Phosphorus | 54% | |
| Thiamin (B1) | 55% | |
| Copper | 60% | |
| Potassium | 61% | |
| Zinc | 67% | |
| Vitamin E | 69% | |
| Folate | 70% | |
| Sodium | 72% |
optimal foods for you
The foods listed below will provide Karen with the nutrients that she is currently not getting in large amounts while also aligning with her goal of diabetes management . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| liver sausage | -1.2 | 3.31 | 12% |
| sweetbread | -1.9 | 3.18 | 12% |
| lamb | -2.0 | 6.39 | 4% |
| bologna | -2.3 | 3.1 | 11% |
| liverwurst | -1.3 | 3.26 | 16% |
| beef brains | -1.0 | 1.51 | 22% |
| bacon | -2.4 | 4.17 | 11% |
| ham | 0.2 | 1.49 | 29% |
| liver pate | -1.7 | 3.19 | 16% |
| bratwurst | -1.7 | 3.33 | 16% |
| knackwurst | -2.0 | 3.07 | 16% |
| lamb brains | -0.6 | 1.54 | 27% |
| kielbasa | -2.2 | 3.25 | 15% |
| meatballs | -1.7 | 2.86 | 19% |
| frankfurter | -2.3 | 2.9 | 16% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 0.9 | 3.05 | 14% |
| caviar | 2.3 | 2.64 | 33% |
| fish roe | 4.1 | 1.43 | 47% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 11.4 | 0.17 | 7% |
| chicory greens | 12.4 | 0.23 | 23% |
| coriander | 11.1 | 0.23 | 30% |
| escarole | 9.6 | 0.19 | 24% |
| beet greens | 10.2 | 0.22 | 35% |
| alfalfa | 5.9 | 0.23 | 19% |
| mustard greens | 8.8 | 0.27 | 36% |
| spinach | 11.3 | 0.23 | 49% |
| arugula | 9.5 | 0.25 | 45% |
| turnip greens | 8.5 | 0.29 | 44% |
| asparagus | 9.6 | 0.22 | 50% |
| parsley | 9.2 | 0.36 | 48% |
| cucumber | 6.9 | 0.12 | 40% |
| pickles | 6.9 | 0.12 | 40% |
| okra | 9.0 | 0.22 | 50% |
| banana pepper | 5.9 | 0.27 | 36% |
| lettuce | 8.7 | 0.15 | 50% |
| watercress | 11.9 | 0.11 | 65% |
| avocado | 0.3 | 1.6 | 8% |
| zucchini | 6.5 | 0.17 | 40% |
| chives | 8.2 | 0.3 | 48% |
| olives | -1.0 | 1.45 | 3% |
| chard | 8.1 | 0.19 | 51% |
| chinese cabbage | 8.5 | 0.12 | 54% |
| broccoli | 7.8 | 0.35 | 50% |
| red peppers | 5.3 | 0.31 | 40% |
| eggplant | 4.1 | 0.25 | 34% |
| collards | 4.6 | 0.33 | 37% |
| celery | 7.2 | 0.18 | 50% |
| jalapeno peppers | 4.4 | 0.27 | 37% |
| blackberries | 2.3 | 0.43 | 27% |
| flax seed | 1.2 | 5.34 | 12% |
| sauerkraut | 4.5 | 0.19 | 39% |
| summer squash | 5.9 | 0.19 | 45% |
| sunflower seeds | 1.8 | 5.46 | 15% |
| cauliflower | 6.6 | 0.25 | 50% |
| radishes | 4.7 | 0.16 | 42% |
| yeast extract spread | 8.7 | 1.85 | 59% |
| almonds | 1.2 | 6.07 | 15% |
| coconut milk | -2.0 | 2.3 | 8% |
| hazelnuts | 0.1 | 6.29 | 10% |
| almond butter | 1.1 | 6.14 | 16% |
| brazil nuts | -0.2 | 6.59 | 9% |
| pili nuts | -0.5 | 7.19 | 7% |
| coconut cream | -2.0 | 3.3 | 8% |
| raspberries | 1.1 | 0.52 | 30% |
| sesame seeds | -0.5 | 6.31 | 10% |
| chayote | 3.2 | 0.24 | 40% |
| artichokes | 5.1 | 0.47 | 49% |
| brussel sprouts | 4.8 | 0.42 | 50% |
| coconut meat | -2.2 | 3.54 | 10% |
| pumpkin seeds | 0.6 | 5.59 | 19% |
| macadamia nuts | -1.5 | 7.18 | 6% |
| edamame | 3.1 | 1.21 | 41% |
| pine nuts | -0.7 | 6.73 | 11% |
| pecans | -1.7 | 6.91 | 6% |
| cabbage | 5.4 | 0.23 | 55% |
| portabella mushrooms | 5.2 | 0.29 | 55% |
| tofu | 1.2 | 0.83 | 34% |
| sesame butter | 0.4 | 5.86 | 21% |
| rhubarb | 4.8 | 0.21 | 55% |
macronutrients
The macronutrient split of Karen’s diet is shown in the chart below.
macro targets
While Karen’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.
| macros | lower limit | upper limit |
|---|---|---|
| protein (g) | 70 | 160 |
| fat (g) | 20 | 125 |
| carbs (g) | 0 | 70 |
| energy (calories) | 1750 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
net carbs, insulin load, insulinogenic calories
Karen’s food diary indicates she is eating 965 calories per day with an insulin load of 64g/day and with 27% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Karen’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.
| approach | % insulinogenic | insulin load (g) | net carbs (g) |
|---|---|---|---|
| typical SAD | 54% | 338 | 281 |
| average optimiser | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| Karen | 27% | 64 | 29 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Karen’s food log based on the harder to find 50% of the essential nutrients. Karen’s most nutrient dense day is August 24 2021 while her least nutrient-dense day is September 07 2021.
best and worst days
Karen’s food diary for the best and worst days are shown below for comparison. Karen should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.
Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.
Best Day
| food name | energy (kcal) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
diet log analysis
How much protein will maximise satiety?
How much fat will maximise satiety?
Should you eat more or less carbs?
How many net carbs will maximise satiety?
How much fiber will maximise satiety?
What macros contribute the most to you overeating?
How much sugar should you eat to lose weight?
Which days of the week are best/worst for you?
Does water consumption improve weight management?
Insulin Load (g)
Insulinogenic Calories (%)
Net Carbs (g)
Protein (g)
optimized recipes for you
optimized recipes for diabetes management
The meals listed below will provide more of the nutrients Karen is not getting in large quantities while also helping with her goal of blood sugar management.
- optimised electrolyte mix
- potassium caramel salted coffee
- broccoli soup
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- cauliflower soup
- roo burgers, asparagus, avo & cucumber
- lemon vegetables
- Hulk green smoothie
- broccoli, egg white, mackerel, oysters & sauerkraut
- halibut with mixed salad & seeds
- cod, veggies & pickles
- sautéed spinach with bacon
- cauliflower & spinach soup
- salmon, broccoli & vege
- eggs in a vege nest with ham
- medium fat spinach omelette
- salmon, asparagus, spinach & mushroom
- aubergine gratin
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- avocado, spinach & walnut salad
- arugula, chicory, sauerkraut & prosciutto
- green breakfast salad
- Popeye bowl
- sautéed spinach with bacon & egg
- salmon, chicory, sauerkraut & greens
- parsley & spinach salad
- arugula salad
- baked kale chips
- roasted asparagus salad with fried rice
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances