Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Brishti 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 Brishti’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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.

Omega-6 : Omega-3
1.7
Zinc : Copper
6.1
Potassium : Sodium
0.7
Calcium : Magnesium
2.7
Iron : Copper
12.5
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Brishti’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: depression, fatigue, inflammation, headaches.

nutrient % DRI prioritize
Manganese 97%
Potassium 101%
Vitamin E 107%
Iron 112%
Calcium 117%
Magnesium 119%
Sodium 128%
Phosphorus 131%
Vitamin D 144%
Zinc 152%
Panto Acid (B5) 159%
Cystine 393%
Folate 335%
Niacin (B3) 365%
Vitamin C 371%
Selenium 319%
Copper 202%

optimal foods for you

The foods listed below will provide Brishti 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).

Animal based foods

food name nutrient density energy density insulin load
liver sausage -0.1 3.31 13%
egg yolk 1.3 2.75 18%
sweetbread -1.0 3.18 12%
whole egg 3.2 1.43 30%
beef brains 0.4 1.51 22%
liverwurst -0.8 3.26 16%
turkey liver 9.1 1.89 47%
bologna -3.0 3.10 11%
chicken liver 9.8 1.72 50%
lamb brains 1.4 1.54 27%
liver pate -1.6 3.19 16%
bratwurst -1.5 3.33 16%
lamb -4.0 6.39 5%
lamb liver 7.9 1.68 48%
bacon -4.2 4.17 11%
knackwurst -3.2 3.07 16%
ham 0.3 1.49 29%
kielbasa -3.4 3.25 15%
meatballs -2.4 2.86 19%
pork ribs -2.3 3.61 18%
headcheese -2.9 1.57 20%
veal liver 10.1 1.92 55%
duck -2.4 3.37 18%
lamb kidney 7.9 1.12 52%
salami -2.3 3.78 18%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 2.0 3.05 14%
caviar 5.7 2.64 33%
anchovy 6.7 2.10 44%
fish roe 7.3 1.43 47%
sardine 4.4 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 15.0 0.17 7%
chicory greens 17.0 0.23 23%
coriander 17.6 0.23 30%
escarole 11.8 0.19 24%
alfalfa 8.8 0.23 19%
beet greens 14.3 0.22 35%
spinach 16.8 0.23 49%
mustard greens 11.9 0.27 36%
asparagus 15.3 0.22 50%
wheat bran 12.4 2.16 38%
turnip greens 12.4 0.29 44%
arugula 12.7 0.25 45%
banana pepper 9.2 0.27 36%
olives -2.1 1.45 3%
parsley 13.3 0.36 48%
avocado -0.7 1.60 8%
chard 13.6 0.19 51%
zucchini 9.8 0.17 40%
blackberries 5.2 0.43 27%
chives 12.6 0.30 48%
sunflower seeds 3.7 5.46 15%
okra 12.0 0.22 50%
lettuce 11.7 0.15 50%
collards 7.1 0.33 37%
jalapeno peppers 7.1 0.27 37%
chinese cabbage 12.8 0.12 54%
broccoli 11.6 0.35 50%
sauerkraut 7.0 0.19 39%
radishes 8.1 0.16 43%
red peppers 7.4 0.31 40%
brazil nuts 0.8 6.59 9%
summer squash 8.7 0.19 45%
corn bran -2.0 2.24 12%
eggplant 4.6 0.25 35%
pickles 6.3 0.12 40%
cucumber 6.3 0.12 40%
raspberries 3.0 0.52 30%
flax seed -0.2 5.34 12%
coconut milk -3.8 2.30 9%
celery 9.3 0.18 50%
hazelnuts -0.1 6.29 10%
portabella mushrooms 11.1 0.29 55%
watercress 14.7 0.11 65%
cauliflower 9.3 0.25 50%
chayote 5.7 0.24 41%
coconut cream -3.4 3.30 8%
sesame seeds -1.1 6.31 10%
almonds 0.1 6.07 15%
tofu 2.9 0.83 34%
pili nuts -2.3 7.19 7%
coconut meat -4.1 3.54 10%
almond butter 0.1 6.14 16%
sesame butter 1.7 5.86 21%
pine nuts -1.3 6.73 11%
pumpkin seeds 0.4 5.59 19%
pecans -3.6 6.91 6%
walnuts -1.8 6.19 13%
peanut butter -0.6 5.90 18%

macronutrients

The macronutrient split of Brishti’s diet is shown in the chart below.

macro targets

While Brishti’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) 80 140
fat (g) 15 105
carbs (g) 0 35
energy (calories) 1450

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

Brishti’s food diary indicates she is eating 934 calories per day with an insulin load of 69g/day and with 29% 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 Brishti’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
Brishti 29% 69 12

daily nutrient score

The chart below shows a comparison of the nutrient density of Brishti’s food log based on the harder to find 50% of the essential nutrients. Brishti’s most nutrient dense day is February 13 2019 while her least nutrient-dense day is February 15 2019.

best and worst days

Brishti’s food diary for the best and worst days are shown below for comparison. Brishti 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)
Eggs, Cooked 155
Salmon, Pink, Canned, Drained 117
Prawns, Cooked from Frozen 36
Green Peas, Cooked from Frozen 8
Onion, White, Yellow or Red, Cooked 2
Spinach, Cooked from Fresh 41
Mushrooms, Cooked from Fresh 11
Eggs, Cooked 78
Eggs, Cooked 47
Salmon, Pink, Canned, Drained 172
Mackerel, Canned, Drained 59
Onion, White, Yellow or Red, Cooked 2
Basil, Dried 5
Avocados, Raw, All Commercial Varieties 120
Lettuce, Iceberg 8
Lettuce, Romaine or Cos 6
Parsley, Fresh 1
Red Bell Peppers, Raw 11
Coconut Oil 20

Worst Day

food name energy (kcal)
Chicken Breast, Skin Removed Before Eating 208
Macro, Organic Kalamata Olives 52
Broccoli, Cooked From Fresh 16
Avocados, Raw, All Commercial Varieties 120
Eggs, Cooked 233
Mackerel, Canned, Drained 98
John West, Anchovies, Fillets in Olive Oil 57
Spinach, Cooked from Fresh 41
Amaranth leaves, cooked 14
Onion, White, Yellow or Red, Cooked 6
Jalapeno Peppers, Raw 2
Coconut Oil 41

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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