recommended approach
The food and meal lists in this report have been tailored to help Ingunnn 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 Ingunnn’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Ingunnn 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 Ingunnn’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Iron | 44% | |
| Vitamin E | 54% | |
| Calcium | 63% | |
| Vitamin D | 71% | |
| Copper | 76% | |
| Potassium | 76% | |
| Manganese | 81% | |
| Phosphorus | 82% | |
| Vitamin C | 83% | |
| Folate | 88% | |
| Panto Acid (B5) | 96% | |
| Thiamin (B1) | 97% | |
| Zinc | 105% |
optimal foods for you
The foods listed below will provide Ingunnn 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 |
|---|---|---|---|
| sweetbread | 0.3 | 3.18 | 12% |
| liver sausage | -0.8 | 3.31 | 12% |
| cream | -2.4 | 3.4 | 6% |
| egg yolk | -0.4 | 2.75 | 18% |
| lamb | -1.8 | 6.39 | 4% |
| sour cream | -2.2 | 1.98 | 13% |
| bologna | -2.2 | 3.1 | 11% |
| liverwurst | -1.1 | 3.26 | 16% |
| beef brains | -0.8 | 1.51 | 22% |
| lamb liver | 5.0 | 1.68 | 48% |
| liver pate | -1.5 | 3.19 | 16% |
| cream cheese | -2.4 | 3.5 | 11% |
| butter | -2.8 | 7.18 | 2% |
| bacon | -2.3 | 4.17 | 11% |
| ham | 0.2 | 1.49 | 29% |
| knackwurst | -2.0 | 3.07 | 16% |
| bratwurst | -1.7 | 3.33 | 16% |
| lamb brains | -0.3 | 1.54 | 27% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 0.7 | 3.05 | 14% |
| fish roe | 4.0 | 1.43 | 47% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 11.4 | 0.17 | 7% |
| chicory greens | 13.4 | 0.23 | 23% |
| coriander | 12.2 | 0.23 | 30% |
| escarole | 9.6 | 0.19 | 24% |
| beet greens | 11.2 | 0.22 | 35% |
| mustard greens | 9.9 | 0.27 | 36% |
| spinach | 11.8 | 0.23 | 49% |
| alfalfa | 5.4 | 0.23 | 19% |
| watercress | 13.7 | 0.11 | 65% |
| banana pepper | 7.3 | 0.27 | 36% |
| parsley | 9.9 | 0.36 | 48% |
| asparagus | 10.2 | 0.22 | 50% |
| turnip greens | 8.4 | 0.29 | 44% |
| arugula | 8.5 | 0.25 | 45% |
| chard | 9.5 | 0.19 | 51% |
| chives | 8.7 | 0.3 | 48% |
| red peppers | 6.7 | 0.31 | 40% |
| avocado | 0.2 | 1.6 | 8% |
| olives | -0.9 | 1.45 | 3% |
| cucumber | 6.2 | 0.12 | 40% |
| pickles | 6.2 | 0.12 | 40% |
| okra | 8.3 | 0.22 | 50% |
| broccoli | 8.3 | 0.35 | 50% |
| lettuce | 7.8 | 0.15 | 50% |
| zucchini | 5.8 | 0.17 | 40% |
| chinese cabbage | 8.5 | 0.12 | 54% |
| blackberries | 2.7 | 0.43 | 27% |
| jalapeno peppers | 4.6 | 0.27 | 37% |
| sauerkraut | 4.8 | 0.19 | 39% |
| sunflower seeds | 2.1 | 5.46 | 15% |
| cauliflower | 7.1 | 0.25 | 50% |
| eggplant | 3.7 | 0.25 | 34% |
| collards | 4.2 | 0.33 | 37% |
| summer squash | 5.5 | 0.19 | 45% |
| celery | 6.4 | 0.18 | 50% |
| radishes | 4.7 | 0.16 | 42% |
| hazelnuts | 0.6 | 6.29 | 10% |
| coconut milk | -2.0 | 2.3 | 8% |
| flax seed | 0.0 | 5.34 | 12% |
| coconut cream | -1.8 | 3.3 | 8% |
| chayote | 3.4 | 0.24 | 40% |
| raspberries | 1.2 | 0.52 | 30% |
| portabella mushrooms | 6.5 | 0.29 | 55% |
| almonds | 0.5 | 6.07 | 15% |
| coconut meat | -2.0 | 3.54 | 10% |
| corn bran | -2.2 | 2.24 | 12% |
| wheat bran | 3.5 | 2.16 | 38% |
| almond butter | 0.4 | 6.14 | 16% |
| pili nuts | -1.1 | 7.19 | 7% |
| brussel sprouts | 4.9 | 0.42 | 50% |
| brazil nuts | -1.0 | 6.59 | 9% |
| radicchio | 8.5 | 0.23 | 68% |
| pecans | -1.6 | 6.91 | 6% |
| macadamia nuts | -1.5 | 7.18 | 6% |
| sesame seeds | -1.3 | 6.31 | 10% |
| pine nuts | -0.9 | 6.73 | 11% |
| cabbage | 5.4 | 0.23 | 55% |
| edamame | 2.7 | 1.21 | 41% |
| sesame butter | 0.6 | 5.86 | 21% |
| kale | 6.3 | 0.28 | 60% |
| artichokes | 4.0 | 0.47 | 49% |
macronutrients
The macronutrient split of Ingunnn’s diet is shown in the chart below.
protein
Ingunnn’s protein intake is 2.3g/kg LBM or 93g/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 Ingunnn’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 | 16 |
| RDI/sedentary | ~11% | 0.8 | 32 |
| typical | ~16% | 1.2 | 48 |
| minimum nutrient optimiser | ~24% | 1.8 | 55 |
| Ingunnn | 36% | 2.32 | 93 |
macro targets
While Ingunnn’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) | 55 | 130 |
| fat (g) | 15 | 100 |
| carbs (g) | 0 | 55 |
| energy (calories) | 1350 |
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
Ingunnn’s food diary indicates she is eating 1047 calories per day with an insulin load of 66g/day and with 25% 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 Ingunnn’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 |
| Ingunnn | 25% | 66 | 14 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Ingunnn’s food log based on the harder to find 50% of the essential nutrients. Ingunnn’s most nutrient dense day is January 30 2018 while her least nutrient-dense day is January 29 2018.
best and worst days
Ingunnn’s food diary for the best and worst days are shown below for comparison. Ingunnn 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) |
|---|---|
| Keto coffee | 149 |
| Coffee, Prepared from Instant | 13 |
| Cream, Fluid, Heavy Whipping | 153 |
| Salmon, Atlantic, Farmed, Cooked from Fresh or Frozen | 247 |
| White Sea Bass | 124 |
| Endive, curly, cooked | 62 |
| Spinach, Cooked from Fresh | 41 |
| Olivio, Extra Virgin Olive | 119 |
| Balsamic Vinegar | 5 |
| Chicken Breast, Skin Removed Before Cooking | 208 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Keto coffee | 149 |
| pannekake egg og linfr�¸ | 159 |
| Avocado, Green Skin, Florida Type | 182 |
| Onion, White, Yellow or Red, Raw | 14 |
| Tuna, Canned, Light, Oil Pack, Drained | 40 |
| Arugula, Raw | 10 |
| Lettuce, Romaine or Cos | 34 |
| Olivio, Extra Virgin Olive | 179 |
| Balsamic Vinegar | 5 |
| Turkey, retail parts, thigh, meat only, cooked, roasted | 80 |
| Pork Chops, Loin, Fresh, No Visible Fat Eaten | 214 |
| Starbucks, macchiato, with whole milk, solo | 10 |
| Tea, Instant, All Flavors or Plain, Unsweetened | 2 |
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 Ingunnn is not getting in large quantities while also helping with her goal of blood sugar management.
- baked kale chips
- lean burgers, spinach & mushrooms
- chicken liver mushroom pate
- broccoli soup
- potassium caramel salted coffee
- lemon vegetables
- cauliflower soup
- roo burgers, asparagus, avo & cucumber
- cod, veggies & pickles
- Hulk green smoothie
- sautéed spinach with bacon
- optimised electrolyte mix
- cauliflower & spinach soup
- broccoli, egg white, mackerel, oysters & sauerkraut
- halibut with mixed salad & seeds
- arugula salad
- cruciferous juice
- green juice
- quick fish salad with mussels
- salmon & salad bowl
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- arugula, chicory, sauerkraut & prosciutto
- roast turmeric cauliflower
- eggs in a vege nest with ham
- sautéed spinach & mushrooms
- parsley & spinach salad
- avocado, spinach & walnut salad
- salmon, broccoli & vege
- aubergine gratin
- medium fat spinach omelette
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances