The food and meal lists in this report have been tailored to help Kevin get more of the nutrients that he is not currently getting a lot of while also helping him to meet his 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 |
The chart below shows the micronutrients provided by Kevin’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Kevin with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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.
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.
Going forward, we want to prioritise the micronutrients that Kevin’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin D | 35% | |
Vitamin K1 | 43% | |
Calcium | 49% | |
Vitamin E | 50% | |
Magnesium | 52% | |
Vitamin C | 55% | |
Omega-3 | 57% | |
Potassium | 65% | |
Folate | 67% | |
Thiamin (B1) | 88% | |
Zinc | 90% | |
Iron | 91% | |
Vitamin A | 97% |
The foods listed below will provide Kevin with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . The foods are ranked in descending order of priority (from the top of the page to the bottom).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
liver sausage | -0.4 | 3.31 | 12% |
cream | -3.1 | 3.4 | 6% |
beef brains | 0.4 | 1.51 | 22% |
liverwurst | -0.2 | 3.26 | 16% |
sweetbread | -2.3 | 3.18 | 12% |
lamb | -2.5 | 6.39 | 4% |
sour cream | -3.0 | 1.98 | 13% |
egg yolk | -1.2 | 2.75 | 18% |
butter | -3.5 | 7.18 | 2% |
bologna | -3.4 | 3.1 | 11% |
liver pate | -1.9 | 3.19 | 16% |
lamb brains | 0.1 | 1.54 | 27% |
cream cheese | -3.2 | 3.5 | 11% |
bacon | -3.0 | 4.17 | 11% |
kielbasa | -2.7 | 3.25 | 15% |
blood sausage | -3.0 | 3.79 | 14% |
knackwurst | -3.0 | 3.07 | 16% |
lamb liver | 5.8 | 1.68 | 48% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
mackerel | 2.1 | 3.05 | 14% |
caviar | 4.6 | 2.64 | 33% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
endive | 14.8 | 0.17 | 7% |
chicory greens | 15.9 | 0.23 | 23% |
coriander | 16.4 | 0.23 | 30% |
beet greens | 16.5 | 0.22 | 35% |
mustard greens | 16.2 | 0.27 | 36% |
escarole | 12.1 | 0.19 | 24% |
spinach | 17.2 | 0.23 | 49% |
parsley | 16.6 | 0.36 | 48% |
turnip greens | 14.8 | 0.29 | 44% |
arugula | 14.1 | 0.25 | 45% |
alfalfa | 6.1 | 0.23 | 19% |
chives | 14.5 | 0.3 | 48% |
chard | 14.7 | 0.19 | 51% |
lettuce | 14.3 | 0.15 | 50% |
chinese cabbage | 14.9 | 0.12 | 54% |
collards | 9.4 | 0.33 | 37% |
watercress | 16.4 | 0.11 | 65% |
asparagus | 11.8 | 0.22 | 50% |
zucchini | 8.9 | 0.17 | 40% |
banana pepper | 7.5 | 0.27 | 36% |
olives | -1.9 | 1.45 | 3% |
red peppers | 8.5 | 0.31 | 40% |
avocado | -0.6 | 1.6 | 8% |
jalapeno peppers | 6.7 | 0.27 | 37% |
broccoli | 10.6 | 0.35 | 50% |
sauerkraut | 6.7 | 0.19 | 39% |
cucumber | 6.7 | 0.12 | 40% |
pickles | 6.7 | 0.12 | 40% |
okra | 9.6 | 0.22 | 50% |
summer squash | 7.6 | 0.19 | 45% |
blackberries | 2.1 | 0.43 | 27% |
flax seed | 0.5 | 5.34 | 12% |
coconut milk | -2.8 | 2.3 | 8% |
celery | 7.9 | 0.18 | 50% |
kale | 10.9 | 0.28 | 60% |
coconut cream | -2.6 | 3.3 | 8% |
corn bran | -2.5 | 2.24 | 12% |
eggplant | 2.9 | 0.25 | 34% |
sunflower seeds | 0.3 | 5.46 | 15% |
hazelnuts | -0.6 | 6.29 | 10% |
pili nuts | -1.2 | 7.19 | 7% |
brussel sprouts | 7.1 | 0.42 | 50% |
almonds | 0.4 | 6.07 | 15% |
radishes | 4.7 | 0.16 | 42% |
brazil nuts | -1.1 | 6.59 | 9% |
walnuts | -0.2 | 6.19 | 13% |
coconut meat | -3.0 | 3.54 | 10% |
sesame seeds | -1.2 | 6.31 | 10% |
cauliflower | 6.8 | 0.25 | 50% |
edamame | 4.6 | 1.21 | 41% |
almond butter | 0.3 | 6.14 | 16% |
raspberries | 0.7 | 0.52 | 30% |
macadamia nuts | -2.2 | 7.18 | 6% |
wheat bran | 4.0 | 2.16 | 38% |
cabbage | 7.7 | 0.23 | 55% |
pumpkin seeds | 0.3 | 5.59 | 19% |
pecans | -2.7 | 6.91 | 6% |
pine nuts | -1.3 | 6.73 | 11% |
sesame butter | 0.9 | 5.86 | 21% |
onions | 10.0 | 0.32 | 65% |
The macronutrient split of Kevin’s diet is shown in the chart below.
Kevin’s protein intake is 1.2g/kg LBM or 88g/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 Kevin’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
scenario | % calories | g/kg LBM | for you (g/day) |
---|---|---|---|
minimum (starvation) | ~6% | 0.4 | 30 |
RDI/sedentary | ~11% | 0.8 | 61 |
typical | ~16% | 1.2 | 91 |
minimum nutrient optimiser | ~24% | 1.8 | 105 |
Kevin | 18% | 1.15 | 88 |
While Kevin’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) | 105 | 245 |
fat (g) | 30 | 160 |
carbs (g) | 0 | 80 |
energy (calories) | 2200 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
Kevin’s food diary indicates he is eating 1943 calories per day with an insulin load of 73g/day and with 15% 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 Kevin’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 |
Kevin | 15% | 73 | 24 |
The chart below shows a comparison of the nutrient density of Kevin’s food log based on the harder to find 50% of the essential nutrients. Kevin’s most nutrient dense day is January 06 2018 while his least nutrient-dense day is January 03 2018.
Kevin’s food diary for the best and worst days are shown below for comparison. Kevin 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) |
---|---|
Fried Eggs, Whole Egg | 303 |
Avocados, Raw, All Commercial Varieties | 322 |
Garlic, Fresh | 4 |
Lime, Fresh | 10 |
Sour Cream | 57 |
Clint's, Texas Salsa, Mild | 30 |
Bacon, Pork | 150 |
Coffee, Prepared From Grounds | 5 |
Beef Steak, Rib Eye, Visible Fat Eaten | 567 |
Mozzarella Cheese, Whole Milk | 194 |
Parmesan Cheese, Dry, Grated | 105 |
Cream, Fluid, Heavy Whipping | 153 |
Worst Day
food name | energy (kcal) |
---|---|
Fried Eggs, Whole Egg | 303 |
Avocados, Raw, All Commercial Varieties | 322 |
Garlic, Fresh | 4 |
Lime, Fresh | 10 |
Sour Cream | 57 |
Clint's, Texas Salsa, Mild | 30 |
Bacon, Pork | 150 |
Coffee, Prepared From Grounds | 9 |
Macadamia Nuts, Roasted, Salted | 945 |
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)
The meals listed below will provide more of the nutrients Kevin is not getting in large quantities while also helping with his goal of blood sugar management.
NOTE: these recipes are not optimized for your allergies/intolerances