recommended approach
The food and meal lists in this report have been tailored to help Manfred 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 |
micronutrient profile
The chart below shows the micronutrients provided by Manfred’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Manfred 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.
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 Manfred’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: fatigue, hypertension, inflammation, insomnia, low testosterone.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 23% | |
| Potassium | 40% | |
| Zinc | 44% | |
| Calcium | 46% | |
| Sodium | 50% | |
| Niacin (B3) | 54% | |
| Folate | 57% | |
| Panto Acid (B5) | 64% | |
| Thiamin (B1) | 66% | |
| Magnesium | 68% | |
| Vitamin C | 74% | |
| Vitamin B6 | 87% | |
| Iron | 88% |
optimal foods for you
The foods listed below will provide Manfred 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).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| liver sausage | -0.1 | 3.31 | 12% |
| chicken liver | 8.0 | 1.72 | 50% |
| cream | -3.4 | 3.4 | 6% |
| egg yolk | -0.8 | 2.75 | 18% |
| lamb kidney | 6.5 | 1.12 | 52% |
| liverwurst | -1.2 | 3.26 | 16% |
| bologna | -2.7 | 3.1 | 11% |
| lamb liver | 5.5 | 1.68 | 48% |
| sweetbread | -2.8 | 3.18 | 12% |
| sour cream | -3.2 | 1.98 | 13% |
| lamb | -2.9 | 6.39 | 4% |
| beef brains | -1.3 | 1.51 | 22% |
| liver pate | -1.8 | 3.19 | 16% |
| ham | 0.2 | 1.49 | 29% |
| bratwurst | -2.0 | 3.33 | 16% |
| bacon | -3.0 | 4.17 | 11% |
| knackwurst | -2.6 | 3.07 | 16% |
| blood sausage | -2.7 | 3.79 | 14% |
| pork ribs | -1.8 | 3.61 | 18% |
| veal liver | 6.5 | 1.92 | 55% |
| headcheese | -2.3 | 1.57 | 20% |
| butter | -3.9 | 7.18 | 2% |
| turkey liver | 4.3 | 1.89 | 47% |
| feta cheese | -1.3 | 2.64 | 22% |
| cream cheese | -3.5 | 3.5 | 11% |
| meatballs | -2.1 | 2.86 | 19% |
| kielbasa | -2.8 | 3.25 | 15% |
| frankfurter | -2.7 | 2.9 | 16% |
| lamb brains | -1.1 | 1.54 | 27% |
| limburger cheese | -2.1 | 3.27 | 19% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | -0.1 | 3.05 | 14% |
| caviar | 3.0 | 2.64 | 33% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 11.2 | 0.17 | 7% |
| chicory greens | 10.8 | 0.23 | 23% |
| coriander | 11.5 | 0.23 | 30% |
| alfalfa | 8.2 | 0.23 | 19% |
| escarole | 8.5 | 0.19 | 24% |
| beet greens | 9.7 | 0.22 | 35% |
| mustard greens | 9.5 | 0.27 | 36% |
| parsley | 11.6 | 0.36 | 48% |
| spinach | 11.6 | 0.23 | 49% |
| chinese cabbage | 12.2 | 0.12 | 54% |
| banana pepper | 7.2 | 0.27 | 36% |
| arugula | 9.3 | 0.25 | 45% |
| chives | 9.8 | 0.3 | 48% |
| okra | 9.8 | 0.22 | 50% |
| zucchini | 7.0 | 0.17 | 40% |
| lettuce | 9.1 | 0.15 | 50% |
| turnip greens | 7.5 | 0.29 | 44% |
| asparagus | 8.3 | 0.22 | 50% |
| sauerkraut | 5.6 | 0.19 | 39% |
| avocado | -1.3 | 1.6 | 8% |
| wheat bran | 6.4 | 2.16 | 38% |
| jalapeno peppers | 4.9 | 0.27 | 37% |
| chard | 8.0 | 0.19 | 51% |
| cucumber | 5.2 | 0.12 | 40% |
| pickles | 5.2 | 0.12 | 40% |
| watercress | 11.4 | 0.11 | 65% |
| red peppers | 5.3 | 0.31 | 40% |
| olives | -3.2 | 1.45 | 3% |
| flax seed | 0.8 | 5.34 | 12% |
| collards | 4.3 | 0.33 | 37% |
| cauliflower | 7.0 | 0.25 | 50% |
| summer squash | 5.6 | 0.19 | 45% |
| corn bran | -1.7 | 2.24 | 12% |
| yeast extract spread | 9.3 | 1.85 | 59% |
| radishes | 4.4 | 0.16 | 42% |
| coconut milk | -2.8 | 2.3 | 8% |
| blackberries | 0.7 | 0.43 | 27% |
| broccoli | 6.3 | 0.35 | 50% |
| sesame seeds | -0.6 | 6.31 | 10% |
| eggplant | 1.8 | 0.25 | 34% |
| coconut cream | -3.0 | 3.3 | 8% |
| celery | 5.3 | 0.18 | 50% |
| pili nuts | -1.6 | 7.19 | 7% |
| pumpkin seeds | 0.5 | 5.59 | 19% |
| sesame butter | 1.1 | 5.86 | 21% |
| brazil nuts | -1.5 | 6.59 | 9% |
| coconut meat | -3.0 | 3.54 | 10% |
| sunflower seeds | -0.7 | 5.46 | 15% |
| portabella mushrooms | 6.2 | 0.29 | 55% |
| tofu | 1.5 | 0.83 | 34% |
| raspberries | 0.2 | 0.52 | 30% |
| macadamia nuts | -2.2 | 7.18 | 6% |
| pecans | -2.4 | 6.91 | 6% |
| chayote | 2.2 | 0.24 | 40% |
| artichokes | 4.4 | 0.47 | 49% |
| hazelnuts | -2.1 | 6.29 | 10% |
| brussel sprouts | 4.2 | 0.42 | 50% |
| pine nuts | -1.8 | 6.73 | 11% |
| edamame | 2.5 | 1.21 | 41% |
| shiitake mushroom | 5.8 | 0.39 | 58% |
macronutrients
The macronutrient split of Manfred’s diet is shown in the chart below.
macro targets
While Manfred’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) | 70 | 160 |
| fat (g) | 20 | 130 |
| carbs (g) | 0 | 70 |
| energy (calories) | 1750 |
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
Manfred’s food diary indicates he is eating 1187 calories per day with an insulin load of 52g/day and with 18% 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 Manfred’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 |
| Manfred | 18% | 52 | 25 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Manfred’s food log based on the harder to find 50% of the essential nutrients. Manfred’s most nutrient dense day is November 25 2019 while his least nutrient-dense day is March 08 2020.
best and worst days
Manfred’s food diary for the best and worst days are shown below for comparison. Manfred 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 | 240 |
| Egg Whites Only, Cooked | 17 |
| Spinach, Cooked from Fresh | 46 |
| Olive Oil | 133 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Grapeseed Oil | 884 |
| Olive Oil | 884 |
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 Manfred is not getting in large quantities while also helping with his goal of blood sugar management.
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- roo burgers, asparagus, avo & cucumber
- broccoli, egg white, mackerel, oysters & sauerkraut
- eggs, sardines, oysters & broccoli
- optimised electrolyte mix
- lemon vegetables
- sautéed spinach with bacon
- cod, veggies & pickles
- arugula salad
- halibut with mixed salad & seeds
- pork loin in green salsa with cauliflower
- salmon, broccoli & vege
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- roast turmeric cauliflower
- chicken breast, mushrooms, broccoli, spinach, asparagus
- baked kale chips
- Ahi tuna & asparagus
- broccoli soup
- cauliflower & spinach soup
- salmon, asparagus, spinach & mushroom
- cruciferous juice
- arugula, chicory, sauerkraut & prosciutto
- potassium caramel salted coffee
- eggs in a vege nest with ham
- chicken liver, eggs & greens
- Hulk green smoothie
- salmon, chicory, sauerkraut & greens
- liver & eggs
- parsley & spinach salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances