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Table of Contents
- 1 Alphabetical List Of All Food Categories
- 2 Baby Food
- 3 Bars
- 4 Beans
- 5 Breakfast Heat and Serve/Ready to Eat
- 6 Broth/Bone Stock
- 7 Burrito Shell
- 8 Butter
- 9 Cacao Nibs
- 10 Candied Ginger
- 11 Candy
- 12 Cauliflower “Rice”
- 13 Cereal
- 14 Cheese
- 15 Cheese Crisps
- 16 Chicken Stock
- 17 Chips
- 18 Chocolate Baking Chips
- 19 Coconut Oil
- 20 Coconut Flakes
- 21 Coconut Almond Butter
- 22 Coffee
- 23 Corn Chips
- 24 Corn tortilla
- 25 Crackers
- 26 Condiments and Salad Toppings
- 27 Cookies & Dough
- 28 Cream
- 29 Creamer (for coffee)
- 30 Deli Meat
- 31 Dinner Heat and Serve/Ready to Eat
- 32 Flour Tortilla with Lard
- 33 Frosting
- 34 Frozen Yogurt
- 35 Frozen Meals
- 36 Ghee
- 37 Ginger (Candied)
- 38 Graham Crackers
- 39 Granola
- 40 Hemp Hearts
- 41 Hot Dogs
- 42 Hummus
- 43 Ice Cream
- 44 Jam and Jelly
- 45 Juice
- 46 Ketchup
- 47 Liverwurst and Braunschweiger
- 48 Mayo
- 49 Milk
- 50 Muffins
- 51 Mustard
- 52 Natural Flavor
- 53 Nutritional Yeast
- 54 Nuts and Seeds
- 55 Olive Oil
- 56 Pasta
- 57 Pasta Sauce
- 58 Peanut Butter and Nut Butters
- 59 PUFF Pastry
- 60 Nut butters
- 61 Peanut Oil
- 62 Pesto
- 63 Pickles
- 64 Pickle Popsicles
- 65 Pickled Veggies
- 66 Pizza Crust
- 67 Popcorn
- 68 Pork Rinds
- 69 Protein bars (see Bars, above)
- 70 Rice
- 71 Salad Dressing
- 72 Salsa
- 73 Sandwich Meat
- 74 Sauerkraut
- 75 Sausage
- 76 Snack Foods
- 77 Spaghetti
- 78 Spaghetti sauce
- 79 Soda
- 80 Soy Sauce
- 81 Sunflower Seeds
- 82 Stevia
- 83 Sundried Tomato
- 84 Sweet Bell Peppers
- 85 Taco Shells
- 86 Tortilla Chips
- 87 Tortilla Shell
- 88 Tuna (Canned)
- 89 Water
- 90 Whipped Cream
- 91 Wraps
- 92 Yogurt
- 93 Snack Foods
- 94 Short Cuts
- 95 Precooked Meats
- 96 Sauces
- 97 Sliced Vegetables
- 98 Frozen vegetables
- 99 Ready to Eat (or almost)
- 100 Foods by Store
- 101 Publix
- 102 Shopping online: Find the best deals!
- 103 Ready-to-Eat (or nearly so) Foods
- 104 Healthy Food Categories
Alphabetical List Of All Food Categories
Great sliced in salads (with olive oil, garlic, olives and sundried tomatoes)
Buy if sold in olive oil or water and sold in glass jars. Cans are ok too but change the flavor a little. Avoid if sold in any of the 3C or 3S oils.
Avocados ripen slowly in the fridge. The California avocados are my favorite and they turn from dark green to darker nearly black when ripe and give slightly when you squeeze them. You can also scoop out the ripe avocado flesh and freeze it. Most guacamole sold in US restaurants is made from frozen avocados and nobody seems to notice.
Refined has less flavor and is better for high heat uses like deep frying than unrefined.
Unrefined is more nutritious. Most stores these days carry one of the above options and all brands are good, organic brands are better.
- Chosen Foods (Publix and Costco)
- Kirkland (Costco only)
Mail order by Serenity Foods. https://myserenitykids.com/collections/baby-food
“Our baby food pouches include healthful fats and nutrient-dense foods to support growth and development, without the added sugars, preservatives, or hormones that are too commonly found on shelves.”
AVOID NITRATES and NITRITES
Nitrate free (check ingredients, avoid if lists any nitrates or nitrites, like sodium nitrate or potassium nitrite )
Uncured Usually listed right on the front (“cured” refers to containing nitrates”)
- Applegate Farms has nitrate-free bacon from animals that did not get antibiotics or weird hormones
- Applegate Farms (Publix and Costco)
- Publix Greenwise brand
It’s relatively easy to find seed oil-free barbecue sauces, most grocery stores carry multiple brands. MotherRaw.com has about 30% less sugar than most other brands. https://motherraw.com/collections/condiments/products/organic-original-bbq-sauce
- Autumn’s Gold Grain Free Granola Bars are made with oats and coconut oil. Available online, Costco, and elsewhere. https://www.autumnsgold.com/products/grain-free-granola-bars-toasted-cinnamon-almond/
- Primal Kitchen Collagen Bars. These come in 3 flavors and I like all of them. Very chewy, but goes down well with a glass of whole milk, which by the way would make a very good breakfast or light (about 40o calorie) lunch. https://www.primalkitchen.com/collections/collagen-nut-and-seed-bar
- Bulletproof Collagen Protein Bars. These are also delicious and help sustain your energy for hours so you don’t need to snack. Would also make a great breakfast or light lunch with a glass of milk. https://www.bulletproof.com/food-drink/quality-snacks
- Kind NUT Bars There are many delicious flavors to choose from.
- Avoid their other products including protein bars, which have highly processed soy and other proteins, Kind KIDS bars, which are smaller, have less protein and twice as much sugar, and their breakfast bars, which have canola oil.
- Rx Bars are somewhat high in carbs and sugar from all the dates but otherwise, excellent ingredients, and folks love them. Available in multiple flavors online and at Publix https://www.publix.com/pd/rxbar-protein-bar-12-gram-peanut-butter/RIO-PCI-521755
Best to buy dry beans and cook them yourself. Soak overnight to save cook time and activate phytase enzymes. Canned are ok just less nutritious due to extended shelf time and excess heating during the canning that destroys heat-sensitive nutrients.
Brand: Bob’s Red Mill does not irradiate their products.
Sprouted grain is best, it breaks down slowly in the digestive system thus you avoid the fat building effect of whole wheat flour and other flours
- Ezekiel Sprouted Grain Bread, comes in many flavors all are good. Sold in the Freezer Aisle (near gluten-free products at Publix) check yours here: https://www.publix.com/pd/food-for-life-ezekiel-49-bread-sprouted-grain-flax/RIO-PCI-153843
- Simply Nature Sprouted grain bread at Aldi’s: https://www.aldi.us/en/grocery-goods/quality-brands/simply-nature/pantry/pantry-detail/ps/p/simply-nature-knock-your-sprouts-off-sprouted-7-gr-1/
- Genuine Bavarian and Mestemacher are two brands you can order online, taste slightly sweet and are very good with cheese and spreads. I recommend these as they are free of flour and made of intact seeds and/or sprouted grains: https://www.vitacost.com/genuine-bavarian-organic-whole-rye-bread-17-6-oz
Breakfast Heat and Serve/Ready to Eat
Breakfast Sandwich https://realgoodfoods.com/collections/breakfast-sandwiches-1 in FL Sold at Walmart, Publix
- Walmart sells Simply Asia Ramen flavored and Pho flavored broth
- See also Chicken Stock below
- Publix sells chicken and beef https://www.publix.com/pd/kitchen-basics-original-chicken-bone-broth/RIO-PCI-528612
See listings below under C as Corn Tortilla and under T for Tortilla Shell, Wheat
Best brands are grass fed but all real butter is better than margarine and fake butters.
- Kerrigold (Irish), Organic Pastures Pasture Butter (in green foil), Anchor (New Zealand)
- Other real butter brands
These are dried crumbles of cacao, which is the fruit chocolate is made from. They are unsweetened and go great with coconut flakes. Many brands available from various online retailers. They come as a sweetened with a dusting of organic cane sugar (I love these) and unsweetened
- The brand I like best is Navitas Naturals, here’s the sweetened:
- And unsweetened. https://www.vitacost.com/navitas-organics-cacao-nibs-4-oz?csrc=GPF-PA-Food%20%26%20Beverages-858847000758&ci_gpa=pla&ci_kw=&ci_src=17588969&ci_sku=858847000758&csrc=GPF-PA&mtp=sNtOajnv2-dc%7cpcrid%7c97670539573%7cproduct%7c858847000758&pgrid=18627411973&ptaid=aud-141322979771:pla-108756438731&gclid=CjwKCAjwhevaBRApEiwA7aT538gLfucNLYJgAhe8BPTkjXrubSLgeGY3Dk4ERnz0qsquSN9G_BuQShoCwCoQAvD_BwE
- Other brand examples: Now Foods, Sun Superfoods Shiloh Farms
As with all dried fruit, chop fine and don’t use much!
Available in the spice aisle at Publix and by mail order
Smart sweets, stevia-sweetened gummy bears are available online and in a variety of stores
Green Giant, available at Publix in the freezer section has no additives
See Granola, below
Grass fed Dubliner Cheddar is delicious (Costco sells it)
Dutch Edam Cheese (cheap from Costco)
Parm Crisps: Made from parmesan cheese and various herbs/spices. Available at ABC (DISCOUNT of 40% for employees) Publix and of course online.
“Whisps” A Dorito alternative available in Publix and other grocery store chains: https://whisps.com/products/cheddar-cheese-crisps
Chicken stock made from chicken meat, veggies herbs and spices is flavorful and nutritious. Chicken stock made from all those ingredients PLUS bone and joint material is a kind of bone broth. Bone broth is healing miracle that nobody should try to live without, and, as we explain in our book Deep Nutrition: Why Your Genes Need Traditional Food is a missing food group from the American diet.
- They make a chicken and a beef stock from real bones https://www.publix.com/pd/kitchen-basics-original-chicken-bone-broth/RIO-PCI-528612
- Top Recommendation: Kirkland Signature Organic Chicken Bone Broth 32 fl oz, 6 ct
- Tastes a little better plain but not as full of the broth benefits: Kirkland Organic Chicken Stock- From Costco. For $10 you get six 32 ounce packages. https://www.costco.com/Kirkland-Signature-Organic-Chicken-Stock-32-fl-oz%2C-6-count.product.100334015.html
- Another good option: Pacific Organic Chicken Bone Broth. For $21 you get twelve 8 ounce packages. If that seems like a complete rip off compared to the Costco brand, it helps to understand that Pacific bone stock is a more concentrated source of the compounds that make bone broth special. Needs salt.
- AVOID: Swanson Organic Chicken Stock, Whole Foods 365 Organic Chicken Stock, Imagine Foods Organic Chicken Broth
More companies are offering potato chips made with olive, avocado or coconut oil. Warning: these are highly delicious and addictive!
- Boulder Canyon makes chips with avocado oil, or coconut oil or olive oil chips–they say one of these oils right on the front of the package making it easier to identify online. They also make chips with bad oils so just be sure to get the avo, coconut or olive and double check the ingredients. Available through Amazon, Vitacost and other retailers online.
- Good Health makes avocado and olive oil chips https://www.amazon.com/Health-Kettle-Style-Potato-5-Ounce/dp/B001CX1D5U/?tag=drcate09-20 and https://www.amazon.com/Good-Health-Avocado-Chips-5-Ounce/dp/B001HTIPQO/?tag=drcate09-20
Chocolate Baking Chips
Hershey’s Special Dark Chocolate Baking Chips, 12 oz
Keep your servings to 1 Tbsp and add to your yogurt with nuts for example, instead of honey and fruit. Or make your own nutty trail mix.
Unrefined coconut oil has more flavor than refined coconut oil. If you don’t like the flavor of coconut but want to use it to help you get over a snacking habit, then use refined coconut oil. It will have a lot less flavor and a little bit less nutrition. Most stores these days carry one of the above options and all brands are good, organic brands are better.
Get unsweetened. (Tastes great with Cacao nibs.) Flakes come in varying sizes. Toasted coconut available as well, for an extra flavorful treat. Many brands available but not necessarily at grocery stores.
- Bob’s Red Mill
- Simple Truth
- Great American Spice
Online examples: Let’s do organic https://www.vitacost.com/lets-do-organic-coconut-flakes-7-oz?csrc=GPF-PA-Food%20%26%20Beverages-043182005227&ci_gpa=pla&ci_kw=&ci_src=17588969&ci_sku=043182005227&csrc=GPF-PA&mtp=s5yUuLgUH-dc%7cpcrid%7c97670539573%7cproduct%7c043182005227&pgrid=18627411973&ptaid=aud-141322979771:pla-108758983931&gclid=CjwKCAjwhevaBRApEiwA7aT53_wHrW8JLnN1Zbu8SnE8nRLpenV9MjBLuGlyLqCdyleCbPDxsleRtBoCICwQAvD_BwE
Coconut Almond Butter
(Recommended by a team member with a sweet tooth, hits the spot on Ezekiel sprouted raisin cinnamon bread)
ALL coffee is good!
For an extra treat, with zero sugar, consider flavored coffees. For example
- Barissimo Apple Crisp (Available at Aldi’s and Amazon)
- Barissimo Maple Bacon
Xochitl White Corn Chips are available online
Made of Corn Masa, which is better than cornflour
Make sure the one you buy has no vegetable oil. One six-inch corn tortilla shell has around 15 grams of carbs.
Most grocery stores have Mission or another brand. Publix does carry Mission and some Publix also carry an organic version. You can also order ahead from Target and other large retailers. Before ordering online as always make sure to find the ingredients and make sure there are no vegetable oils.
- La Tortilla Factory (my favorite)
- Old El Paso
- La Banderita
- Del Campo
These crackers are selected because they contain no inflammation-promoting, toxic fats. (See also Cheese Crisps)
- Keebler Export Soda Crackers (not great for diabetics) (available at Walmart) Regular flour, limit to max of 2 full size per day (can raise blood sugar fast)
- Mary’s Gone Crackers, original. Slow Carb&Very flavorful, due to many toasted seeds. (raise blood sugar less)https://www.vitacost.com/marys-gone-crackers-organic-seed-crackers-original-6-5-oz-20?csrc=GPF-PA-Food%20%26%20Beverages-897580000106&ci_gpa=pla&ci_kw=&ci_src=17588969&ci_sku=897580000106&csrc=GPF-PA&mtp=sQhT4o1KJ-dc%7cpcrid%7c97670539573%7cproduct%7c897580000106&pgrid=18627411973&ptaid=aud-141322979771:pla-108758147531&gclid=CjwKCAjwhevaBRApEiwA7aT5363yFGWqvxNRBlyI36-MCRxt5BZpYpNZ4aIu4GP1egIoPEYeryeW-RoC734QAvD_BwE
- Ak-Mak Crackers. Very simple: wheat flour, sesame oil, salt. Thick and sturdy, good for spreading stuff onto. They call themselves a ‘cracker bread’ (slow carb because they raise blood sugar less) https://akmakbakeries.com/products/ak-mak-cracker/
- Carr’s brand crackers. Caution: Just 3 of their flavors are free of the toxic fats: 1) Carr’s Table Water Original Crackers, 2) Carr’s Table Water Crackers Baked with Toasted Sesame Seeds e) Carr’s Whole Wheat Crackers
- Cauliflower Crackers: https://www.amazon.com/Ground-Up-Cauliflower-Crackers-Salt/dp/B07D3GBKK/?tag=drcate09-20
- Wasa brand flatbread/crispbread https://www.publix.com/pd/wasa-crispbread-flax-seed/RIO-PCI-147237
- Excelsior brand cinnamon water crackers (supposedly tough enough to spread with stuff) https://www.publix.com/pd/excelsior-water-crackers-cinnamon/RIO-PCI-191079
- Excelsior brand plain water crackers (supposedly tough enough to spread with stuff) https://www.publix.com/pd/excelsior-water-crackers/RIO-PCI-191015
Condiments and Salad Toppings
- Apple cider vinegar–all brands are good
- Balsamic vinegar–all brands are good
- Horseradish–all brands I’ve seen so far are good
- Ketchup–see heading below under “Ketchup” for brands that are lowest in sugar
- Kimchi–often fermented, extremely good for gut health
- Mustard–all brands I’ve seen so far are good
- Mayo (see section below under “Mayo”)
- Pickles–dill pickles are better than sweet pickles
- Sauerkraut–fermented brands available at Whole Foods Market and health stores, nonfermented brands will still be very healthy
- Sundried tomatoes (in olive oil) see below
- Brands: Keebler, Simply Made line. Available flavors: Butter cookies, Chocolate chip, Crispy Lemon Thins https://www.keebler.com/en_US/cookies-and-more/simply-made.html
- Coconut Macaroons: Jennies Coconut Macaroons
- Chocolate Chip: Pepperidge Farm Farmhouse (any style) example https://www.pepperidgefarm.com/product/farmhouse-thin-crispy-milk-chocolate-chip-cookies/
- HighKey Snacks Keto Mini Cookies https://www.amazon.com/HighKey-Snacks-Keto-Mini-Cookies/dp/B07JYS45BT/ref=sr_1_1_sspa?keywords=HighKey%2BSnacks&qid=1563298285&s=gateway&sr=8-1-spons&th=1/?tag=drcate09-20
- Sweet Lorens Cookie Dough (vegan) https://sweetlorens.com/our-products/
BEST OF THE BEST: Organic Valley Grassmilk Cream, Wallaby, and due to the grass-fed benefits including a lot of brain-building omega-3
NEXT BEST: Organic creams, like Horizon or any store brand that is organic
All other cream brands are still recommended and good!
Creamer (for coffee)
Avoid non-dairy creamers containing Hateful 8 seed oils
- Baileys Coffee Creamer (made with real cream): https://www.thespiritsbusiness.com/2019/01/baileys-reintroduces-coffee-creamers/
- Chobani Coffee Creamer (made with real cream) https://www.chobani.com/products/coffee-creamer/?gclsrc=aw.ds&
- Coffee Mate also now has a line made with real cream https://www.coffeemate.com/products/natural-bliss/ (Avoid their many non dairy creamer products)
- VEGAN option: Coffee Creamers made by Malk Milk with little to no added sugar http://malkorganics.com/products/
Look for nitrate-free. Nitrates are a cheap way to preserve meat that’s not so great for your kidneys.
A Nitrate Free Brand at many grocery stores is Applegate Farms, almost everything is nitrate-free
Aldi’s carries uncured Black Forest Ham.
Publix Nitrate-Free brand of Deli Meat is Greenwise, not by the deli but by where they sell bacon and regular meats
Boar’s Head products (Publix carries Boar’s Head) that are nitrate-free (according to their customer service person):
- Simplicity, an all-natural line (best bet from Boar’s Head)
- Bold Bourbon Ridge Uncured Smoked Ham
As well as any of these
- Roast beef
- Turkey except for turkey ham
Some of these may list soy oil or another vegetable oil, that’s likely due either to being an anticaking agent in the spice mix or being browned in the oil before baking. Not ideal but fortunately there’s not a significant amount of veg oil in deli meats, generally speaking.
Dinner Heat and Serve/Ready to Eat
Real Foods stuffed chicken https://realgoodfoods.com/collections/stuffed-chicken sold in FL at Publix, Walmart
Flour Tortilla with Lard
Tortillas made using lard are unlikely to have veg oil (but check the label anyway).
If carbs are not a problem for you, you can get them uncooked, cook them yourself and they taste amazing.
Simple Mills brand sold at Publix and Whole Foods Market comes in Vanilla and Chocolate and is made from coconut and palm, no toxic oils. The company website has more info including where sold. https://simplemills.com/Shop/Product.aspx?type=Frostings
Yogurtland makes a minimally sugared frozen yogurt that seems to hit the spot–at least for yogurt lovers. Use nuts for the topping or fruit. Most of the calories come from ‘fiber’ which is a slow-digesting carbohydrate, and therefore better than flour and most other desserts.
See listings for Breakfast Heat and Serve and Dinner Heat and Serve, above
Ghee is also known as “clarified” butter. You can think of it as refined butter because just as with the refined oils the elements that add some of the distinctive flavors have been removed, along with some of the nutrition. Ghee was invented in tropical India when they had no refrigeration and butter would go bad if not clarified. I don’t recommend ghee unless you need it to achieve certain flavors or have a problem with dairy protein because it’s simply less nutritious than butter.
Ghee does have a higher smoke point than butter, and so can be more easily used for extended high heat cooking applications like stir-frying. With that in mind, you should know that you can use butter plus another oil for stir fry with fantastically flavorful results. (See Stir Fry section in Fast Meal Ideas)
Many companies make this my favorite is NOW https://www.vitacost.com/now-foods-real-food-crystallized-ginger-slices-12-oz
Pamela’s Honey Grahams (they have no nasty oils but do have quite a bit of sugar) Available at Publix
Purely Elizabeth brand made with coconut oil and a bunch of nutritious grains. Granola is high in carbs so it’s better used as a topping on yogurt than eaten by the bowl if you’re diabetic/prediabetic or doing low carb. https://purelyelizabeth.com/collections/granola-2
Makes an excellent topping for yogurt and chia pudding, instead of granola
Grass-fed is best, nitrate-free all-natural are next best.
All-natural nitrate-free brand: Applegate Farms example of how to buy/order ahead and pick up in-store from Target
Look for hummus made with OLIVE oil
Example: Publix Deli Hummus
Breyers makes a Carb Smart line in multiple flavors available at Walmart, Publix and more
Publix sells a low carb Rebel Ice Cream made with real cream in a variety of wild flavors
See also Pickle Popsicles below
Jam and Jelly
Look for fruit spreads with 7 grams of sugar or fewer per Tbsp
Smuckers makes a low sugar line available at Publix: https://www.google.com/search?q=smuckers+low+sugar+preserves&oq=smuckers+low+sugar+preserves&aqs=chrome..69i57j0l5.4338j0j4&sourceid=chrome&ie=UTF-8
AVOID the Smuckers NO SUGAR line, which has Splenda and Splenda is regular sugar with chlorine molecules attached and causes colon polyps.
Crofters make an organic premium line available at Publix
Minute maid makes a variety of juices with zero or minimal sugar
- Aldi’s Ketchup
- Trader Joe’s Ketchup
- Heinz Ketchup
- Publix Organic Ketchup
Liverwurst and Braunschweiger
Any brand of liverwurst is super healthy so get whatever you can find! Braunschweiger is a mix of beef meat and beef liver, and is actually good (does not taste at all livery. The healthiest of both will be from grass-fed animals
TIP: If you like miracle whip, add your own paprika to plain mayo.
- SIR KENSINGTON HAS THE BEST TASTING MAYO
- Sir KENSINGTON is made with avocado oil, available at Publix, Costco, online from Walmart, and Vitacost example: https://www.vitacost.com/sir-kensingtons-mayonnaise-gluten-free-avocado-oil?csrc=GPF-850551005371&CSRC=GPF-PA-Google_PLA_PRO_Food+%26+Beverages-&network=g&keywordname=&device=c&adid=92700046740888322&matchtype=&gclick=Cj0KCQjwivbsBRDsARIsADyISJ9Bqh8_rbMkIkvCrihhGwzXCyAc8FIaStohPZnVP6xNvMIZXaUtxIgaAsw1EALw_wcB&ds_agid=58700005286948120&targetid=&gclid=Cj0KCQjwivbsBRDsARIsADyISJ9Bqh8_rbMkIkvCrihhGwzXCyAc8FIaStohPZnVP6xNvMIZXaUtxIgaAsw1EALw_wcB&gclsrc=aw.ds
- Also comes in Chipotle flavored
- Chosen Foods makes Avocado oil mayo and coconut oil mayo, both available online google “Chosen foods avocado oil mayo” or “chosen foods coconut oil mayo”
- To me, this one is not yummy
- Primal Kitchens makes Avocado oil mayo, available at Walmart, Costco, and online google “Primal Kitchen avocado oil mayo”
The best quality milk available from standard stores is going to say Grass-Fed or Pasture Raised, and Organic Valley and Wallaby are examples.
- Horizon also makes an organic brand
- My personal choice is raw milk (and raw cream) that I get from local farms. It’s a pain in the neck to hunt down and costs an arm and a leg, but I prefer it due to its superior flavor and nutritional value.
Shelf-stable milk is a great accompaniment to food bars for anyone who needs to eat from their car.
- Best Quality: Maple Hill 100% Grass-Fed Shelf, Stable, Single Serve
- Runner up: Organic Valley makes organic, shelf-stable, single-serve cartons
- Borden is the less expensive option (because it’s not organic)
Baking Mix: Simple Mills is available at Publix and other grocery stores. They make a variety of muffin mixes where all you do is add eggs water and a healthy oil (or even better, melted butter). The company website shows the flavors and more info: https://simplemills.com/Shop/Product.aspx?type=AlmondFlourBakingMixes
Mustard is a great condiment, you can buy pretty much any brand and it will be good. Mustard don’t have bad oils, and most brands don’t add much if any extra sugar. Mustard has turmeric, which is good for your joints.
Bakto offers a huge variety of natural extracts
Alive Foods is the best brand, no artificial B vitamins are added (most brands add them)
Nuts and Seeds
Blue Diamond Almonds Whole Natural (Available at Publix)
Planters brand available at Publix
Mauna Loa Dry Roasted Mac Nuts with Sea Salt (or any brand without vegetable oil) https://www.amazon.com/Mauna-Loa-Roasted-Macadamia-Natural/dp/B07KMKMZ3G/ref=asc_df_B07KMKMZ3G/?tag=hyprod-20&linkCode=df0&hvadid=309837824615&hvpos=1o1&hvnetw=g&hvrand=16723066621027779719&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9011774&hvtargid=pla-584978843708&psc=1&tag=&ref=&adgrpid=67184459012&hvpone=&hvptwo=&hvadid=309837824615&hvpos=1o1&hvnetw=g&hvrand=16723066621027779719&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9011774&hvtargid=pla-584978843708/?tag=drcate09-20
Wonderful Brand salted roasted and de-shelled (or any brand, but these are super tasty)
Pumpkin Seeds, Sprouted
Harvested For You, Go Raw, and Alive Foods are popular brands
Harvested For You are the tastiest in my opinion
Planters brand available at Publix
Grades of Quality
The best olive oil is first cold-pressed unrefined. The next best is extra virgin unrefined. The other grades are all more highly refined. Avoid light olive oil, which is the lowest grade fit for human consumption.
Unrefined olive oil has more flavor than refined. If you don’t like the flavor of olive but want to use it for higher heat, massive quantity applications, like deep frying, then use the refined olive oil. It will have a little bit less flavor and nutrition. Most stores these days carry one of the above options and all brands are good, organic brands are better.
Filtered versus Unfiltered
Not to be confused with refining, the highest grades of olive oil can be purchased filtered or unfiltered. Filtered olive oil may have a cloudy appearance due to olive particles being suspended in the oil. Some people feel that unfiltered olive oil has a better taste. But filtered and unfiltered oil have the same health benefits. There is one major difference between filtered and unfiltered olive oil and that is shelf life.
The olive particles in unfiltered olive oil will continue to ferment in the bottle. The sediment on the bottom of the bottle will accelerate the oxidation of the olive oil once the container has been opened. Filtering helps maintain stability and preserve the healthy qualities of your olive oil.
If you buy unfiltered olive oil, look for the freshest bottles available (look for best by date rather than a harvest date) and use the bottle quickly after opening. Like all olive oils, protect it from heat and oxygen and make sure the cap is tightly sealed between uses.
EAT REGULAR PASTA!
You don’t need to avoid pasta if you keep your portions under control. So like 1/2 cup of cooked pasta is a good limit unless you’re someone who works out 1.5 or more hours a day on a regular basis.
Explore Cuisine makes bean-based pastas that are high in protein and fiber and lower in carbs so less likely to raise blood sugar or insulin. I have tried the black bean spaghetti and can tell you it is coarser than regular spaghetti and the water you boil it in gets black and the color of the pasta is blackish-grey but the taste is neutral and it works nicely to absorb sauces. https://www.explorecuisine.com/en/products/bean-pastas.html
The edamame spiral pasta is also a good stand-in for real pasta
Simply Nature brand is the same idea, sold at Aldi’s and online https://www.google.com/search?q=simply+nature+edamame+spaghetti&source=lnms&tbm=shop&sa=X&ved=0ahUKEwihlKf4-ofjAhWEdN8KHbZzB54Q_AUIECgB&biw=1034&bih=762
Low Carb Pasta
Trader Joes Heart of Palm Pasta gets rave reviews from my patients
(see Spaghetti Sauce, below)
Peanut Butter and Nut Butters
Creamy and Crunchy, same rules apply: No added sugar or toxic oils. These brands are best:
PUBLIX GREENWISE: Crunch and Creamy available, no sugar or extra oils added.
Best: fresh ground peanut butter, example
Organic, all-natural at Aldi’s
Smuckers makes an organic, all natural peanut butter under $4 at Publix (and online retailers) In creamy or crunchy (it has a layer of oil on top that you need to stir in, see no stir below if you don’t like that)
SKIPPY Brand NO STIR NATURAL Peanut Butter (no oil on top)
Maranatha Organic No Stir Peanut Butter is available at many health food stores, and online including shipments via Walmart
Jif makes an all natural peanut butter without hydrogenated or vegetable oils, just palm oil which is an “ok” oil available at target and elsewhere, example https://www.target.com/p/jif-174-natural-creamy-peanut-butter-40oz/-/A-13264003
If you can make *fancy* things like Danish, and pot pies, please get the good stuff, made with butter!
- Seasonally from Trade Joes: https://www.thekitchn.com/trader-joes-all-butter-puff-pastry-262862
- By mail from: https://www.cuisineryfoodmarket.com/index.php/puff-pastry-dough.html
Nuttzo makes nut/seed spreads in several interesting flavors. You can find them online or in publix . “Google Nuttzo seven nut and seed spread” for purchasing options and flavors as well as texture, comes in smooth and chunky. The nuts and seeds cost more than peanuts, so this costs about twice as much or more as peanut butter
Maranatha Organic Almond butters come in raw, roasted, crunchy and creamy. Available online and at many Publix in aisle 8.
Costco and Wynn Dixie have the best prices in FL (to my knowledge)
Unrefined peanut oil has more flavor than refined. If you don’t like the flavor of peanut but want to use it for higher heat applications than olive or butter, like deep frying, then use refined peanut oil. It will have a little bit less flavor and nutrition. Most stores these days carry one of the above options and all brands are good, organic brands are better.
Olive oil-based pesto sauces go great with many types of meat and veggies. Make sure the brand you get contains ONLY olive oil and no other oils. Alessi brand products currently use olive oil and are available at PUBLIX and Walmart.
Dill pickles are all very healthy, so all brands are good. The best kind of dill pickles are fermented, not pickled, meaning the bacteria in the brine create their own preserving acids. They cost more than pickles that are pickled in vinegar. The most common brand of fermented whole dill pickles is:
Bubbies, which is available at Publix, Whole Foods, and most health food stores.
Trader Joe’s and Aldi’s sell fermented pickles as well, which often say real pickles or you might have to look for the most expensive ones and check the ingredients to make sure there is no vinegar.
Pickle juice is high in vinegar and electrolytes, sold unfrozen and you stick in your freezer. Most brands have artificial colors but are otherwise pretty healthy due to being sugar and veg oil-free.
Pickled veggies just might be the secret to your success. Slice them up and add to salad, sandwiches or omelets, or snack on them after dinner when you want something crunchy.
Mezzetta, Mt Olive and Vigo brands at Publix (located in Aisle 6)
Cauliflower pizza crust, at Publix https://www.publix.com/pd/green-giant-cauliflower-pizza-crust-original/RIO-PCI-561289
Orville Redenbacher’s Naturals Light Classic Butter & Sea Salt Microwave Popcorn (palm oil and real butter, no seed oils)
Lesser Evil has many options https://lesserevil.com/products/dark-chocolate-himalayan-pink-salt this is just one example
4505 Brand. These are a favorite due to at least claiming to be humanely raised https://4505chicharrones.com/
Epic brand also claims to be sourcing from better quality animal farms https://epicbar.com/pork-skins-overview
Publix carries the following brands that are free of toxic oils:
Protein bars (see Bars, above)
See cauliflower “rice,” above
Primal Kitchens uses avocado oil. Many flavor varieties and available in Walmart, Publix, and online.
MotherRaw.com uses olive oil. Many flavor varieties are available ONLINE and in select stores. Sold in INDIVIDUAL packets for travelers as well as bigger bottles for home use. https://motherraw.com/collections/dressings
Ranch Dressing Made easy with Hidden Valley ranch dressing mix: Use the SIR KENSINGTON MAYO instead of regular mayo
Green salsa rarely has added sugar, Publix sells Mr. Renfros and a number of other brands. Hot, not hot, whatever you like. Example: https://www.publix.com/pd/mrs-renfros-green-salsa-jalapeno-hot/RIO-PCI-127183
Red salsa more often has added sugar.
See heading called Deli Meat above
As with pickles, sauerkraut are a healthy appetizer/fast vegetable for on the road. And as with pickles, naturally fermented sauerkraut is healthier than sauerkraut pickled in vinegar for the same reasons as pickles are healthier when fermented than when pickled in vinegar (see above).
Bubbies brand is available at Whole Foods Market and most health food stores. Trader Joes often has one or more fermented sauerkrauts as well.
- Aidells, the smoked sausage chicken products are nitrate-free and vegetable oil-free: most of the burgers are vegetable oil-free except for the Poblano Queso Fresco. (Avoid the meatballs due to vegetable oil) Click this link for the fast easy recipe because: You can make meatballs!
- Applegate Farms, all products are nitrate-free and vegetable oil-free.
(Remember ingredients are always changing so always read ingredients!)
Search for these in the list above. You can use your browser’s find feature. (Not healthy enough to live off of or eat for breakfast lunch and dinner.)
- Bars (granola bars and protein bars);
- cacao nibs, sweetened (add to homemade trail mix)
- candied ginger (add to homemade trail mix)
- Cheese Crisps
- Chips, potato
- Chocolate baking chips
- corn chips
- cookies and dough
- graham crackers
- pumpkin seeds
- pickle popsicles
- pork rinds
- soda (substitutes)
- water flavor drops
(see pasta, above)
- Ragu makes a line using only olive oil and no junk oils called Simply Chunky sold at a lot of Publix and other locations, check local availability with this online tool, which includes meat and no meat versions
- Rao’s sauces are made with olive oil check the label in case they change, available at Publix where they are cheaper than Earthfare (This tip comes from Janelle N in HR)
- Victoria’s pasta sauces available online are the ‘absolute best’ according to some.
The beverages I’d recommend to satisfy the craving for bubbly cool refreshments are:
- La Croix sparkling Water: Sold in packs of 12, comes in several different flavors as well as a variety pack of all their flavors. Best deals at Target, Office Depot, are also inexpensive at Costco and Sam’s club.
- Bubly Sparkling water available at Publix
- Any sparkling water with zero calories and all natural ingredients
Kikkoman and Yamase, the original, not the low sodium version. These are naturally brewed and have a milder flavor and are healthier than the Bragg’s aminos and other hydrolyzed soy sauces. You can order from both Target or Walmart and can often find at Costcos.
Harvested for You are the tastiest brand in my opinion
Sweetleaf brand has less aftertaste
IN OLIVE OIL or dehydrated in no oil or water etc. Popular for use in SALADS and quick sauces for chicken or fish
Publix sells Bellino brand in aisle 2
Sweet Bell Peppers
Slice up into salad or steam with broccoli
Publix Sells with produce
Siete brand Taco shells available at Walmart, Amazon and many online. Not exactly corn flavored but definitely seed oil free. Here are the ingredients: Cassava Flour, Avocado Oil, Pumpkin Seed Meal, Pumpkin Powder, Sea Salt, Psyllium Husk Powder.
Siete brand cassava chips available at Amazon, Costco (I recommend this brand because they use Avocado oil, not because they’re ‘grain free’)
Wheat (for burritos quesadillas)
Brand: Ole Foods Extreme Wellness High Fiber Carb Lean at Aldi’s
Corn (see listing above under the Cs for Corn Tortilla)
Make sure it’s in water or olive oil, not any of the Hateful8 seed oils
I recommend finding products flavored with natural fruit and herb essences. Right now the only ones I can find are La Croix and Hint. No doubt, more are likely on the way.
The following are zero calorie beverages with no added sugar and no artificial sweeteners.
BEST: Flavored Sparkling Water
Brand: La Croix https://www.lacroixwater.com/
Cost about $20 for 24 twelve-ounce cans (Amazon, Costco)
BEST: Flavored Still Water
Brand: Hint: https://www.drinkhint.com/
Cost $17-21 dollars per case of 12 sixteen-ounce bottles.
These contain sweeteners, artificial flavors, and glycerine, making them less ideal but still better than soda, juice, and not drinking enough water.
Brand: Sweetleaf https://sweetleaf.com/stevia_products/sweetleaf-water-drops/
Flavored stevia drops that you add to sparkling or still water
Cost about $2.40 for a bottle that makes 48 eight-ounce servings.
Do-It-Yourself Flavored Water
1 cup fruit such as citrus or berries
2 sprigs of herbs such as thyme or mint
8 cups water
Combine all ingredients together in a pitcher. Muddle to release the juices or leave the fruit to float.
- Lemon, Lime, and Orange
- Raspberry and Lime
- Pineapple and Mint
- Lemon and Cucumber
- Blackberry and Sage
- Watermelon and Rosemary
- Mango and Blueberries
- Orange and Vanilla
- Strawberry and Basil
- Cherry and Lime
- Blackberry and Ginger
- Peach and Vanilla Bean
- Honeydew and Lime
- Pineapple, Raspberry, and Mint
- Peach, Lemon, and Thyme
Make yourself from scratch from heavy cream or
buy in an aerosol get the NO SUGAR cans
AVOID COOL WHIP it’s not made with cream or anything natural. It’s made of hydrogenated vegetable oil, very bad fats
Publix sells Cheese wraps (Cheddar and Parmesan)
BEST: buy plain and be aware that vanilla is not plain.
Get plain whole milk, Greek or regular. If you can’t find whole milk be sure to add some good fats.
Greek versus Regular: Greek is more mellow than regular, it has less acid and more protein. Regular has more minerals and probiotics and the acid enhances your digestive health.
Do not buy MOST flavored yogurts, see exception below
Best tasting regular yogurts:
Stonyfield Cream Top Grass Milk. Other good yogurts: Horizon and Organic Valley. Any plain, whole milk yogurt is going to be good for you.
Best Greek Yogurt. Any organic brand. If you can’t afford organic, any unflavored yogurt will be good for you.
Lowest Carb Yogurt: YQ by yoplait.
Best flavored yogurt: Two Good Yogurt 2G sugar, available at Publix and elsewhere (80 calories BUT not enough fat to help you lower your blood sugar, so I would buy this and then add a dollop of whipped cream or tbsp sour cream)
Not that I recommend snacks, but here’s the list of foods to search for in the list above (or use your browser’s find feature):
Bars (granola bars and protein bars); Sweetened cacao nibs (add to homemade trail mix); candied ginger (add to homemade trail mix); Candy; Cheese Crisps; Chips; Chocolate baking chips; corn chips; crackers; cookies and dough; graham crackers; muffins; pumpkin seeds, sprouted; pickle popsicles; pork rinds; soda (substitutes); water flavor drops.
These pre-prepared all-natural ingredients can help you to get meals together in much less time. When you go out to eat at most chain restaurants, keep in mind most are taking these shortcuts anyway.
You can buy ready-to-eat meats that are already grilled, baked, or boiled at a variety of stores. More stores sell chicken than anything else, then ham, then turkey, and the least often available is pre-cooked roast beef. You can add these meats to salads, vegetable casseroles, rice and beans, and soft corn tortillas. The flavor is not going to be as good as if you made it yourself, so be sure to add something flavorful that you do like, such as cheese, barbeque sauce, salsa, garlic salt, stir fry sauce, ketchup, Tobasco or any herbs and spices you like.
Hollandaise Mix, Knorr: Great on steamed veggies, chicken, eggs, and fish
There is a tiny bit of canola in this mix but you’ll be adding plenty of healthy fats from butter and milk so all the good fat makes it worth the little bit of bad.
You can find a wide variety of sliced vegetables and even riced cauliflower these days. Most stores carry these near where they sell the tubs of salad greens. Common pre-sliced fresh vegetables are carrots, broccoli, cauliflower, onions, and mushrooms, and there are bags that contain combinations that work great for stir-fries and for casseroles.
They don’t keep as long as whole veggies so use within a few days. Also be sure to cook them as opposed to eating them raw, as the extra handling can increase the risk of germs that you will kill if you cook them adequately.
Frozen peas, green beans, lima and string beans, spinach and other veggies are generally already cooked and you can simply warm them up in a pot with butter and salt, or add to a pot of hot chicken stock along with meat for a quick drop in soup (see Fast Easy Meals, below)
- Specific Shortcuts
- Chicken: Rotisserie
- Veggies: Creamed Spinach, Green Giant Steamers
Ready to Eat (or almost)
Starkist Tuna Creations
Just tuna, broths and spices. Variety pak available. Sold at Publix, online and elsewhere.
All you need is a spoon! Or add to cottage cheese, lettuce, Ezekiel toast, or crackers
Just Crack an Egg
They provide the bowl, veggies and other mostly natural ingredients, you provide the egg. Cooks in the microwave https://www.justcrackanegg.net/ Sold at Winn Dixie
Foods by Store
These products are selected for superior quality and best price:
If you like cheese, it’s probably worth being a Costco member just for the cheese especially since most unopened packages of cheese will keep for months. Costco has had the prices for high-quality cheeses that can cost 2-3 times as much elsewhere. For example:
Dubliner Irish Cheddar, roughly 2-pound block
Cave Aged Comte, roughly 1 pound block
Parmesan and Pecorino Romano, roughly 1 pound wedges
Manchego (sheep cheese, very mild and nutty), roughly 1-2 pound wedges
French Sheep Cheese Petit Basque, Comes in 1.2 lb. size round. https://www.markys.com/Cheese-and-Butter/french-sheep-cheese_petit-basque-1-lb..html?utm_source=googlebase&utm_medium=feed&utm_campaign=export_feed&gclid=CjwKCAjwhevaBRApEiwA7aT531VlqnQH3ZdyhxmqYlri599DKsAcUzTOLL8W2BMc11HL810J7g_a1hoC2t0QAvD_BwE
Totally delicious and goes amazingly well sliced to ? inch and wrapped with deli sliced turkey meat or Costco’s Prosciutto di Parma (http://www.citterio.com/en/product/prosciutto-di-parma-dop-68612 ) and microwaved for about 10 seconds per ounce to slightly melt.
Kirkland Signature Organic Chicken Stock: https://www.costco.com/Kirkland-Signature-Organic-Chicken-Stock-32-fl-oz%2C-6-count.product.100334015.html
Costco is the best source for organic and nitrate-free deli meats in Florida, better quality than the Boar’s head carried at Publix
Kirkland Signature Oven Roasted Turkey Breast Browned in Vegetable Oil (browned in vegetable oil–sadly, but still I recommend because the meat itself is less processed than most other brands)
Kirkland Signature Sliced Roast Beef
Publix Greenwise deli meat is all nitrate free! In the regular line, their poultry is nitrate-free except turkey ham
Avocado oil mayo brands that Costco carries include Primal Kitchen, Chosen Foods, and Sir Kensington
Kirkland brand Olive oils are generally the best deals and are excellent quality
Both the kind in the 1 Liter glass jar (Toscano)
And the organic and not organic kinds in the 2 Liter plastic jar https://www.costco.com/Kirkland-Signature-Extra-Virgin-Olive-Oil%2C-2L.product.100334844.html
Costco carries a number of precooked products that with a little creativity or instructions from my soon-to-be-available recipe book can be used to rapidly assemble healthy meals. The following are a great deal for 2-3 (or more) pounds of tasty ready-to-eat meat. You just have to slice it.
Kirkland Turkey Breast, Oven Browned (Sold near the deli meat, in the open refrigerators)
Kirkland Signature Hickory Smoked Fully Cooked Boneless Ham Steaks (Sold near the deli meat, in the open refrigerators)
Nature Raised Farms Gluten Free Grilled Chicken Breast Strips (Sold in the freezer section)
Ezekiel sprouted grain bread in Freezer Aisle (near gluten free products at Publix) check your local store here: https://www.publix.com/pd/food-for-life-ezekiel-49-bread-sprouted-grain-flax/RIO-PCI-153843
Aldi’s and Trader Joes sell a supposedly sprouted grain bread that also contains flour and sweeteners, and is cheaper than Ezekiel but at least in the one T2DM patient of mine who did an experiment with her CGM it shot her blood sugar up like regular bread, and Ezekiel brand did not
Certain Boar’s Head products, see Deli meat listing above for details
Butter Nation: peanut, brown sugar, cinnamon (not at every store)
Peanut butter honey
Healthy Nut butter spreads
Peanut butter, fresh ground. Publix Deli sells a fresh ground peanut butter with peanuts as the sole ingredient
Nuttzo, Nut and seed
Super healthy, no peanuts: hazelnut+cashews+almonds+flax+almonds. Any of the several Nuttzo nut spread products are going to be good
Nuttzo Seven Nut Seed Butter Power Fuel Crunchy
Nutso, Peanut butter with Nuts and seed (similar to above but with peanuts) (any nutso nut spread product is good)
Shopping online: Find the best deals!
Several online retailers will ship nonperishable foods that don’t require refrigeration direct to your door. Example: Amazon, Vitacost, iHerb, Walmart (save by ordering to pickup in store). You can find the best deals by going to the ‘shopping’ tab of your Google browser and inputting the search. For example “100% grass fed hotdog” gets you several brand options https://www.google.com/search?biw=1386&bih=755&tbm=shop&ei=7ylbW_n-Kc3ZzgLWtY_YDA&q=100%25+grass+fed+hot+dogs&oq=100%25+grass+fed+hot+dogs&gs_l=psy-ab.3…57013.58019.0.58322.214.171.124.0.0.0.184.709.0j5.5.0….0…1c.1.64.psy-ab..0.0.0….0.xn9tGPObsF8
- Sprouted pumpkin seeds
- Nutritional yeast (foods alive)
- Mary’s gone crackers
- Snacks/dessert add to salad: 4505 pork rinds
Ready-to-Eat (or nearly so) Foods
Many of their microwavable entrees are made with slow-digesting carbs and free of the toxic 3C and 3S oils. They are low in clean-burning fats, however, so I suggest you add foods like cheese, avocado, and sour cream to enhance the entree.
Recommended: Chose entrees with less than 30gm total carbohydrates, (click on the flavor option to see the carb counts) for example the Breakfast Sausage Scramble has 21 gm total carbs and would go well with an ounce or so of cheddar, Monterey jack, or farmers cheese. The chicken and wild rice stroganoff has 20 gm of total carb and would go well with a couple of tablespoons of sour cream.
Available at Publix and Target
Just Crack an Egg
They provide the bowl, veggies, and other mostly natural ingredients, you provide the egg. Cooks in the microwave https://www.justcrackanegg.net/
Starkist Tuna Creations
Just tuna, broths and spices. Variety pak available. Sold at Publix, online and elsewhere.
All you need is a spoon! Or add to cottage cheese, lettuce, Ezekiel toast, or crackers
A plant-based drink with lots of protein and energy-boosting fats about $5 per 270 calorie bottle, several flavors to choose from. Find a store easily from the company website https://drinkkoia.com/store-locator/
For more ideas, see Fast Easy Meals in this document https://docs.google.com/document/d/1pxvtS6booRNOzo6nIG_yqoRv85tmLUjogQM106NsxZM/edit#heading=h.y4i6j9wel5xm
Single serving dressings
About 50 cents each
About 50 cents each
Healthy Food Categories
You can’t go wrong with these:
Beans. When possible, starting with dry is healthier than using canned.
Broth and stock from all-natural ingredients (avoid bullion)
Condiments and sauces: Avoid all with vegetable oil (see list below under “Condiments”)
Eggs. Vital Choice is a great brand available nationwide
Herbs and spices fresh or dried
Meats include beef, poultry, pork, fish, and shellfish. Fresh, frozen, pre-cooked, and deli-style (try to avoid nitrates in deli-meat when you can).
Milk and all other real milk dairy including butter, cheese, cottage cheese, cream, cream cheese, Greek yogurt, regular yogurt (string cheese, and squeeze cheese products and anything that says ‘cheese product’ are not quite as healthy but better than starchy snacks)
Nuts. Sprouted are best, then raw, then dry roasted or cooked in healthy oil. Avoid if ingredients include vegetable oil. Nuts taste best when chilled, so keep in the fridge if you can.
Salt: Any kid of salt
Seafood and fish/shellfish including sushi, poke.
Seeds. Sprouted are best, then raw, then dry roasted or cooked in healthy oil. Avoid if ingredients include vegetable oil
Vegetables. Fresh are better than frozen. Avoid canned if possible. Fermented veggies like real pickles, kimchi and sauerkraut are super healthy. If you have diabetes or want to lose weight limit your intake of starchy vegetables like potatoes. A good substitute for baked potatoes are Turnips. A good substitute for mashed potatoes is mashed cauliflower.
Higher carb foods here include beans, peas and corn. But I still recommend them due to the fact that they are not absorbed into your blood fast and therefore don’t bump your insulin.