Banting Orange List

The Banting Orange List includes those foods that aren’t bad enough to go onto the Red list or quite healthy enough to be on the Green list of foods.

The reason some foods just miss the Green list & get allocated to the Banting Orange List isn’t so much because they’re that bad for you, but purely because they contain more than 6g of carbohydrate for 100g of the product.

Remember the Banting diet is all about limiting your carbohydrate intake so any food item found exceeding the allowable amount of carbs finds its way onto either the Banting Orange list or the Red list of foods.

Therefore foods found on the Orange Banting Foods List (below) can be eaten in moderation and will only contain between 6g to 25g of carbohydrate per 100g of the product and will not contain gluten, grains, vegetable oils, sugars etc…

Fruits make up the majority of this list due to its high sugar content which is something Tim Noakes goes to great lengths to emphasize.

It sounds as though he avoids fruit altogether due its sugar content (especially bananas) due to his high level of CR (Carb Resistance) & IR (Insulin Resistance).

In fact he recommends that you self-experiment to find your optimum daily carbohydrate intake which will depend on your personal level of insulin resistance (IR).

However if you are not diabetic or obese it’s probably safe to eat from the orange food list in moderation.

As everyone is different (there isn’t one diet that is perfect for everyone) it is always best to consult a registered nutritionist, dietician or your medical practitioner to get the right eating plan for your body.

Banting Diet Orange List

Vegetables

• Butternut 1½ Cups (Pumpkin is on the Green List)
• Carrots 5
• Sweet potato ½ Cup

Fruits

This is one area where the Banting & Paleo diets differ – fruit is allowed on the Paleo diet (although high sugar fruit in moderation) otherwise they are very similar ways of eating.

• Apples 1½
• Bananas 1 small
• Blackberries 3½ Cups
• Blueberries 1½ Cups
• Cherries (sweet) 1 Cup
• Clementines 3
• Figs 3 small
• Gooseberries 1½ Cups
• Grapes (green) under 1 Cup
• Guavas 2
• Kiwi fruits 3
• Litchis 18
• Mangos, sliced, under 1 Cup
• Nectarines 2
• Oranges 2
• Pawpaw 1
• Peaches 2
• Pears (Bartlett) 1
• Pineapple, sliced, 1 Cup
• Plums 4
• Pomegranate ½
• Prickly pears 4
• Quinces 2
• Raspberries 2 Cups
• Strawberries 25
• Watermelon 2 Cups

Nuts

• Cashews (raw) 6 Tbsp
• Chestnuts (raw) 1 Cup

Sweeteners

• Honey (raw) 1 tsp (don’t kid yourself into thinking honey is a good replacement for sugar, it’s not & just as bad as sugar is for you except for a little nutritional value – always choose raw, organic honey if you have to have it)

Lastly if you are aiming to promote ketosis to lose weight you should be aiming to ingest less than 50g a day (this could vary from person to person depending on your levels of CR & IR) which would mean that you could only have 1 ½ apples a day from the Orange Banting Food List.

Sources

• Professor Tim Noakes: https://en.wikipedia.org/wiki/Tim_Noakes
• RealMealRevolution: http://realmealrevolution.com/real-food-lists#green

If you’re still not totally sure what to eat, these Banting Styled LCHF Keto Recipes will help you prepare healthy, wholesome, nutrient dense meals for breakfast, lunch & supper