If you haven’t heard of Banting yet, it’s one of the latest diets to endorse a low-carb, high-fat lifestyle. The hardest part of any diet is knowing what you can and cannot eat. that’s why we’ve put together the Banting Diet Food List. This list ranks all the foods you can eat and the ones to avoid when “Banting.”

So what is Banting?

Banting is the name of one of the latest diets that focuses on low-carb, high-fat foods as a way to maintain normal blood sugar and insulin levels, and in doing so, lose weight and regain health and energy. The diet is named after William Banting, who popularized a similar diet in 1863 and was very successful in transforming himself from an obese and sickly undertaker to an energetic and lean one.

The Banting Diet focuses on eliminating all refined carbohydrates, sugars, and processed foods and rather focuses on natural ingredients (and organic or free-range when possible). You are allowed meat, vegetables, fats, nuts, and dairy, but you should limit the amount of sugary fruits and starchy vegetables. Anything that is processed or has preservatives, sugar, and simple carbohydrates is completely off the menu.

People following this diet are advised to eat a maximum of 25g – 50g of net carbohydrates (net carbs) per day. Net carbohydrates are total carbohydrates minus dietary fiber and sugar alcohols; the reason this is deducted from the total carbohydrate measurement is because fiber and sugar alcohols do not have an impact on blood sugar levels. Blood sugar levels in turn increase the level of insulin in the blood, which is the main reason why the body stores unhealthy fats.

To make it easier for people starting this diet, the foods are placed on three lists: The Green List; The orange list and the red list.

The green list

The foods on the Green List are those that you can eat freely and every day. The foods on this list contain between 0g – 5g of net carbohydrates (net carbs) per 100g.

  • All fresh raw animal protein (including shellfish)

  • Naturally cured sausages and sausages

  • Eggs

  • Sweeteners (only erythritol, xylitol, and stevia are allowed)

  • Unsweetened whole cream and whole milk dairy products (eg, double cream yogurt, cheese)

  • Coconut cream, milk and water

  • Teas and black coffee

  • Animal fat and lard

  • Butter

  • Oils (such as olive, coconut avocado)

  • Nuts and nut butters (except those on the orange list)

  • Seeds and seed butters

  • Vegetables (except those on the orange and red lists)

  • All seasonings that occur naturally and are unsweetened.

The orange list

These are foods that should be enjoyed only occasionally because the net carbohydrate content ranges from 6g to 25g per 100g serving.

  • These vegetables: pumpkin, parsnip, peas, sweet potato

  • These nuts: cashews, chestnuts

  • Dry wine and unsweetened spirits (eg, Vodka, brandy)

  • Bitter chocolate (only 70-90%)

  • All fruit (fresh not dried)

The red list

The Red List are those foods or food products that should be avoided completely. This is because they are very high in carbohydrates or sugar, or include ingredients that are toxic to the body (such as preservatives, additives, artificial sweeteners, or seed oils).

  • Nuts (including plums and grapes)

  • Vegetables

  • Dad

  • Corn

  • All baked goods and pastries

  • All processed and sweetened dairy products

  • Rice Milk and Soy Milk

  • Beer and Cider

  • All carbonated drinks (including diet drinks)

  • Sports and energy drinks

  • All fruit juice

  • Crumbled and battered foods

  • Popcorn

  • All grains (for example, rice and couscous)

  • All pasta

  • All bread

  • Sweetened and processed sauces and spreads (for example, peanut butter)

  • All sugars and sugar derivatives (eg, maple syrup, honey, fructose)

  • All processed meat products, including vegetarian soy products.

The Banting Diet Food List: What Can You Eat When Banting?

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