Live a Healthy Life with Banting

If you haven’t yet heard of Banting, it is one of the latest diets condoning a low carbohydrate and high-fat lifestyle. The hardest part of any diet is knowing what you can and can’t eat. which is why we have put together The Banting Diet Food List. This list categorizes all of the foods that you can eat and those that you should avoid when “Banting”.

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What is Banting?

Banting is the name of one of the latest diets focussing on low carbohydrate and high-fat foods as a way to sustain normal blood sugar and insulin levels, and in so doing, losing weight and regaining health and energy. The diet was named after William Banting, who in 1863 popularised a similar diet and had much success transforming himself from an obese unhealthy undertaker to a lean energetic one!

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

People following this diet are recommended to eat a maximum of 25g – 50g of net carbohydrates (net carbs) per day. Net carbs are the total carbohydrates minus dietary fiber and sugar alcohols – the reason this is deducted from the total carbohydrates measure is that the fiber and sugar alcohols do not have an impact on blood sugar levels. The blood sugar levels in turn increase the level of insulin in the blood, which is the main cause for the body to store unhealthy fat.

To make it easier for people starting this diet, the foods are placed on three lists:

  1. The Green List
  2. The Orange List
  3. The Red List

1. The Green List:

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

  • All fresh unprocessed animal protein (incl. seafood)
  • Naturally cured meat and sausages
  • Eggs
  • Sweeteners (only Erythritol, Xylitol, and Stevia are allowed)
  • Unsweetened Full fat and full cream dairy products (e.g. double cream yogurt, cheese)
  • Coconut Cream, Milk, and Water
  • Black Coffee and Teas
  • Animal Fat and Lard
  • Butter
  • Oils (such as Olive, Coconut Avocado)
  • Nuts and Nut Butters (except those on Orange List)
  • Seeds and Seed Butters
  • Vegetables (except those on Orange and Red Lists)
  • All condiments that are naturally produced and are not sweetened

2. The Orange List:

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

  • These vegetables: Butternut Squash, Parsnips, Peas, Sweet Potato
  • These Nuts: Cashews, Chestnuts
  • Dry wine and unsweetened spirits (e.g. Vodka, Brandy)
  • Dark Chocolate (70-90% only)
  • All Fruit (fresh not dried)

3. The Red List:

 The Red lists are those foods or food products that should be avoided altogether. This is because they either have a very high carbohydrate or sugar content or include ingredients that are toxic to the body (such as preservatives, additives, artificial sweeteners, or seed oils).

  • Dried Fruit (incl. prunes and raisins)
  • Legumes
  • Potato
  • Corn
  • All baked goods and confectionary
  • All processed and sweetened dairy
  • Rice Milk and Soy Milk
  • Beer & Cider
  • All Fizzy drinks (incl. diet drinks)
  • Sports and energy drinks
  • All fruit juice
  • Crumbed and battered foods
  • Popcorn
  • All grains (e.g. Rice and couscous)
  • All pasta
  • All bread
  • Sweetened and processed sauces and spreads (e.g. Peanut Butter)
  • All sugar and sugar derivatives (e.g. maple syrup, honey, fructose)
  • All processed meat products including vegetarian soy products
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I have been following this routine and became healthier by following Banting Diet.


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Seek Health with having good breakfast

breakfast fills you up before you become too much hungry, so you’re less likely to just grab whatever foods are nearby when hunger really strikes.

Eat regular meals for Healthy Life

This will help foster healthy. The healthier the food you eat, the better you’ll feel after having a meal.

Eat plenty of fruit and veg

Fruits and vegetables contain important minerals , vitamins and plant chemicals. They also contain fibre.

Eat High Fibre Foods

Fortunately, increasing your fiber intake is relatively easy, simply integrate high fiber foods into your diet.

Plan to Your Regular Meals

Start by planning your meals for the next few days or week ahead. It takes a bit of time, but it will help you save money later.

Chew Slowly and Thoroughly

chewing is considered essential to strong digestive health, helping to separate a food’s indigestible components from necessary nutrients.

Do Not Try Stock Junk Food

So if you plan to cut down on junk food, make sure you don't stop suddenly, give your body time to adapt to the new change and see how it responds positively to a healthy lifestyle.

Choosing Healthy Food

Eating a healthy, balanced diet is one of the most important effects you must carefully think for your health.

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