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 |
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).
The supplements listed below will provide Brishti 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.
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 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% |
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).
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% |
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% |
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% |
The macronutrient split of Brishti’s diet is shown in the chart below.
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.
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 |
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.
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 |
Insulin Load (g)
Insulinogenic Calories (%)
Net Carbs (g)
Protein (g)
The meals listed below will provide more of the nutrients Brishti is not getting in large quantities while also helping with her goal of blood sugar management.
NOTE: these recipes are not optimized for your allergies/intolerances