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 categorises all of the foods that you can eat and those that you should avoid when "Banting".
So, 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 focusses on cutting out all refined carbohydrates, sugars and processed food and rather focussing 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 being the total carbohydrates minus dietary fibre and sugar alcohols - the reason this is deducted from the total carbohydrates measure is because the fibre 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 into three lists: The Green List; The Orange List and The Red List.
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
- Sweeteners (only Erythritol, Xylitol and Stevia are allowed)
- Unsweetened Full fat and full cream dairy products (e.g. double cream yoghurt, cheese)
- Coconut Cream, Milk and Water
- Black Coffee and Teas
- Animal Fat and Lard
- 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
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)
The Red List
The Red List 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 the include ingredients that are toxic to the body (such as preservatives, additives, artificial sweeteners or seed oils).
- Dried Fruit (incl. prunes and raisins)
- 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
- 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
Click to view the most comprehensiveincluding nutritional values (calories, fat, carbohydrates, net carbs etc.) for all foods on the Banting Green, Orange and Red lists.
To find out more about Banting, visit