Lose the bananas, the cereal, all the Coca Cola, the honey, the toast, the other fruit, the pasta dish, the crusty quiche, and the crusty pizza. Welcome to the club.
Here's a list of foods I eat from, and all my recipes are made from these ingredients. Nothing on this list spikes my blood sugar. I eat less than 50 carbs per day to keep my A1c in the 5s.
ANIMAL PROTEIN: Beef, Pork, Poultry, Lamb, Game Animal ( all parts - no fillers) 85 - 100% Fat. Cured Meats & Sausages ( bacon, salami,chirizo, bratwurtz, hot dogs, etc.) with no sugar added after curing process. Fish & Shellfish - all kinds. Eggs - as many as you wish. Broths with no sugars or added thickeners.
DAIRY: Cottage Cheese - Full Fat. Cream Cheese - Full Fat. Greek Yogurt - Plain, Full Fat. Hard & Soft Cheese ( Natural Full Fat, NO Processed Cheese Foods). Heavy Whipping Cream / Double Cream. Ricotta Cheese - Full Fat. Sour Cream - Full Fat. Unsweetened Nut Milks: Almond, Coconut, Macadamia.
VEGETABLES: Artichoke. Asparagus. Brocolli. Brussel sprouts. Cabbage. Cauliflower (use as rice substitute). Celery. Cucumber. Eggplant aka aubergine. Garlic. Green beans aka wax beans. Jicama. Leeks. Mushrooms. Okra. Olives. Onions: all types. Peppers: all types. Pickles: sugar free. Pumpkins. Radish. Rutabaga (use as potato substitute). Sauerkraut. Snap Peas aka Snow Peas. Spaghetti Squash. Squash Blossoms & Greens. Tomatoes. Turnips (use instead of potatos: fry, mash, roast, stew). Yellow aka Summer Squash. Zucchini aka courgettes. All GREENS: lettuces, spinach, collard greens, kale, bok choy, turnip greens, etc.
FRUITS: Avocado: 1/4 cup maximum. Berries: 1/4 cup only if blood sugar is controlled. Coconut: unsweetened. Lemons & Limes.
FATS: Any rendered animal fat: Lard, Duck Fat, etc. Avocado Oil. Bacon Fat. Butter: Cream & Salt. Coconut Oil. Ghee: Clarified butter. Macadamia Oil. Mayonnaise: full fat, no added sugars. Olive Oil. Sesame Oil.
NUTS & SEEDS: Almond or almond butter. Brazil Nuts. Hazelnuts. Macadamia. Peanuts (very few, count them). Peanut Butter: All natural peanuts and salt only. Pecans. Pine Nuts: pigloni. Walnuts. Chia seeds. Flax seeds. Pumpkin seeds: pipitas. Sesame seeds. Sunflower seeds.
FLOUR: Almond Flour. Coconut Flour. Other Compliant Nut Flours.
THICKENING AGENTS (use in place of flour/cornstarch): Xantham gum. Cream Cheese. HWC: (heavy whipping cream) aka double cream.