recommended approach
The food and meal lists in this report have been tailored to help Carrie 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 and being vegan.
| 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 Carrie’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Carrie 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 Carrie’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Phosphorus | 121% | |
| Sodium | 125% | |
| Methionine | 140% | |
| Zinc | 142% | |
| Potassium | 148% | |
| Vitamin D | 153% | |
| Vitamin E | 157% | |
| Magnesium | 163% | |
| Lysine | 168% | |
| Calcium | 181% | |
| Selenium | 194% | |
| Leucine | 196% | |
| Valine | 196% |
optimal foods for you
The foods listed below will provide Carrie 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 plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 3.9 | 0.17 | 7% |
| alfalfa | 4.7 | 0.23 | 19% |
| olives | -0.9 | 1.45 | 3% |
| coriander | 6.0 | 0.23 | 30% |
| chicory greens | 3.1 | 0.23 | 23% |
| corn bran | -1.0 | 2.24 | 12% |
| mustard greens | 5.4 | 0.27 | 36% |
| turnip greens | 7.4 | 0.29 | 44% |
| spinach | 8.7 | 0.23 | 49% |
| blackberries | 1.5 | 0.43 | 27% |
| beet greens | 3.6 | 0.22 | 35% |
| avocado | -4.9 | 1.6 | 8% |
| brazil nuts | -0.8 | 6.59 | 9% |
| banana pepper | 3.3 | 0.27 | 36% |
| raspberries | 0.4 | 0.52 | 30% |
| asparagus | 6.8 | 0.22 | 50% |
| coconut milk | -6.1 | 2.3 | 8% |
| flax seed | -2.9 | 5.34 | 12% |
| coconut cream | -5.6 | 3.3 | 8% |
| wheat bran | 3.6 | 2.16 | 38% |
| tofu | 1.3 | 0.83 | 34% |
| peanut butter | -0.6 | 5.9 | 18% |
| sesame seeds | -3.2 | 6.31 | 10% |
| arugula | 4.2 | 0.25 | 45% |
| pumpkin seeds | -1.1 | 5.59 | 19% |
| chard | 5.6 | 0.19 | 51% |
| watercress | 10.4 | 0.11 | 65% |
| pili nuts | -4.2 | 7.19 | 7% |
| zucchini | 1.8 | 0.17 | 40% |
| almonds | -2.4 | 6.07 | 15% |
| coconut meat | -6.3 | 3.54 | 10% |
| hazelnuts | -4.1 | 6.29 | 10% |
| almond butter | -2.6 | 6.14 | 16% |
| parsley | 4.0 | 0.36 | 48% |
| eggplant | -1.0 | 0.25 | 34% |
| portabella mushrooms | 5.6 | 0.29 | 55% |
| collards | -0.4 | 0.33 | 37% |
| pine nuts | -4.4 | 6.73 | 11% |
| chives | 3.3 | 0.3 | 48% |
| walnuts | -4.2 | 6.19 | 13% |
| pecans | -6.1 | 6.91 | 6% |
| butternuts | -3.4 | 6.12 | 17% |
| jalapeno peppers | -1.0 | 0.27 | 37% |
| macadamia nuts | -6.6 | 7.18 | 6% |
| lettuce | 2.9 | 0.15 | 50% |
| sesame butter | -2.8 | 5.86 | 21% |
| peanuts | -4.0 | 5.99 | 18% |
| artichokes | 2.6 | 0.47 | 49% |
| sauerkraut | -1.1 | 0.19 | 39% |
| broccoli | 2.8 | 0.35 | 50% |
| chinese cabbage | 3.7 | 0.12 | 54% |
| summer squash | 0.7 | 0.19 | 45% |
| natto | 0.0 | 2.11 | 39% |
| pickles | -1.5 | 0.12 | 40% |
| cucumber | -1.5 | 0.12 | 40% |
| red peppers | -1.3 | 0.31 | 40% |
| radishes | -0.7 | 0.16 | 42% |
| cauliflower | 1.7 | 0.25 | 50% |
| edamame | -0.7 | 1.21 | 41% |
| spirulina | 8.4 | 0.26 | 70% |
| okra | 1.3 | 0.22 | 50% |
| pistachio nuts | -4.2 | 5.69 | 22% |
| rhubarb | 2.6 | 0.21 | 55% |
| chayote | -2.2 | 0.24 | 40% |
| white mushroom | 5.8 | 0.22 | 65% |
| soybeans (sprouted) | 0.9 | 0.81 | 49% |
| yeast extract spread | 4.4 | 1.85 | 59% |
| cashews | -3.9 | 5.8 | 26% |
| celery | 0.0 | 0.18 | 50% |
| brussel sprouts | -0.5 | 0.42 | 50% |
| gooseberries | -0.1 | 0.44 | 52% |
| turnips | -0.7 | 0.21 | 51% |
| shiitake mushroom | 1.5 | 0.39 | 58% |
| boysenberries | 0.0 | 0.5 | 54% |
| kale | 1.6 | 0.28 | 60% |
| passion fruit | -0.9 | 0.97 | 52% |
| seaweed (laver) | 7.6 | 0.35 | 80% |
| red cabbage | -1.2 | 0.29 | 55% |
| cabbage | -1.3 | 0.23 | 55% |
| snap beans | -0.7 | 0.15 | 58% |
| coconut | -5.7 | 4.43 | 34% |
| lupin seeds | -0.5 | 3.71 | 51% |
| strawberries | -4.0 | 0.32 | 49% |
| radicchio | 2.1 | 0.23 | 68% |
| miso | -3.5 | 1.98 | 49% |
| hummus | -5.1 | 1.77 | 45% |
| onions | 0.1 | 0.32 | 65% |
macronutrients
The macronutrient split of Carrie’s diet is shown in the chart below.
protein
Carrie’s protein intake is 1.9g/kg LBM or 89g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.
The table below shows how Carrie’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 19 |
| RDI/sedentary | ~11% | 0.8 | 38 |
| typical | ~16% | 1.2 | 56 |
| minimum nutrient optimiser | ~24% | 1.8 | 65 |
| Carrie | 25% | 1.89 | 89 |
macro targets
While Carrie’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) | 65 | 150 |
| fat (g) | 20 | 115 |
| carbs (g) | 0 | 60 |
| energy (calories) | 1550 |
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
Carrie’s food diary indicates she is eating 1534 calories per day with an insulin load of 83g/day and with 22% 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 Carrie’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 |
| Carrie | 22% | 83 | 33 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Carrie’s food log based on the harder to find 50% of the essential nutrients. Carrie’s most nutrient dense day is January 21 2018 while her least nutrient-dense day is December 14 2017.
best and worst days
Carrie’s food diary for the best and worst days are shown below for comparison. Carrie 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) |
|---|---|
| Lemon Juice, Fresh | 5 |
| Organic Traditions, Amla Berry Powder | 15 |
| Avocados, Raw, All Commercial Varieties | 224 |
| Bragg, Nutritional Yeast Seasoning | 40 |
| Arugula, Raw | 10 |
| Coffee, Prepared From Grounds | 12 |
| Nordic Naturals, Algae Omega | 30 |
| Jeff's Naturals, Whole Castelvetrano Olives | 100 |
| Hemp Milk, Plain or Original, Unsweetened | 70 |
| Turmeric, Ground | 5 |
| Now, Whole Psyllium Husks | 35 |
| Kuli Kuli Inc., Pure Moringa Vegetable Powder | 105 |
| Spinach, Raw | 35 |
| Roasted Nori Sheet | 50 |
| Chia Seeds | 49 |
| Tofu, Raw, Not Silken, Cooked, Extra Firm | 283 |
| Natto | 92 |
| Olive Oil | 119 |
| Good Karma, Unsweetened Flax Milk | 25 |
| Broccoli Seeds, Sprouted, Raw | 48 |
| Endive, Curly, Raw | 87 |
| Curry Powder | 20 |
| Coriander Leaf, Fresh | 4 |
| Bubbies, Kosher Dill Pickles | 6 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Kale, Raw | 25 |
| Collards, Raw | 13 |
| Organic Girl, Super Greens | 12 |
| Broccoli Seeds, Sprouted, Raw | 16 |
| Lemon Juice, Fresh | 5 |
| Sunwarrior, Plant-based Protein, Chocolate | 150 |
| Feel Good Organics, Amla Powder | 15 |
| Avocados, Raw, All Commercial Varieties | 104 |
| Flax Seeds, Not Fortified | 56 |
| Good Karma, Unsweetened Flax Milk | 25 |
| Brami, Lupini Snack, Sea Salt | 180 |
| NOW, Psyllium Husk Powder | 23 |
| Turmeric, Ground | 5 |
| Hemp Milk, Plain or Original, Unsweetened | 70 |
| Jeff's Naturals, Whole Castelvetrano Olives | 100 |
| Nordic Naturals, Algae Omega | 30 |
| Coffee, Prepared From Grounds | 6 |
| Macadamia Nuts, Roasted, Salted | 148 |
| Olive Oil | 358 |
| Blackberries, Fresh | 13 |
| Arugula, Raw | 10 |
| Bragg, Nutritional Yeast Seasoning | 80 |
| Broccoli, Raw | 93 |
| Broccoli Seeds, Sprouted, Raw | 16 |
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 Carrie is not getting in large quantities while also helping with her goal of blood sugar management.
- optimised electrolyte mix
- eggs, sardines, oysters & broccoli
- Ahi tuna & asparagus
- halibut with mixed salad & seeds
- salmon, broccoli & vege
- pan fried fish, olive & tomato salad (lean)
- salmon, asparagus, spinach & mushroom
- green breakfast salad
- Popeye bowl
- salmon, spinach, sauerkraut, cottage cheese & olives
- baked salmon & asparagus
- tuna, salad & sprouts
- turkey & spinach egg white omelette
- baked snapper & salad
- salmon, mushrooms & bell peppers
- seared tuna with olive salsa
- seared tuna on bok choy
- prawn & stir fry vege
- mackerel & spinach omelette
- salmon scrambled eggs with avocado
- salmon, chicory, sauerkraut & greens
- potassium caramel salted coffee
- salmon bites
- smoked salmon with watercress
- Hulk green smoothie
- surf & turf
- low fat mackerel & spinach omelette
- shrimp fajitas topped an egg
- garlic & chilli prawns
- chicken liver mushroom pate
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances