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Unlocking theKeto CodeThe Revolutionary New Science of Keto ThatOffers More Benefits Without DeprivationBy Dr. Steven GundryYes and No Foods
The “Yes” ListCruciferous VegetablesArugulaBok choyBroccoliBrussels sproutsCabbage, green and redCauliflowerCollardsKaleKimchiKohlrabiNapa cabbageSauerkraut (raw)Swiss chardWatercressOther Postbiotic-Boosting VegetablesArtichokesAsparagusBamboo shootsBeets (raw)Carrot greensCarrots (raw)CeleryChicoryChivesDaikon radishEndiveEscaroleFiddlehead fernsFriséeGarlicGarlic scapesGinger29Hearts of palmHorseradishJerusalem artichokes (sunchokes)LeeksLemongrassMushroomsNopales (cactus paddles; if you can’t find locally, ishesRutabagaScallionsShallotsWater chestnutsLeafy GreensBasilButter lettuceCilantroDandelion greensEndiveEscaroleFennelFriséeMesclun (baby greens)MintMizunaMustard cesRomaine lettuceSea vegetablesSeaweed and algaeSpinach1UNLOCKING THE KETO CODE YES LIST
Nut butters (if almond butter, preferably made withblanched almonds, as almond skins contain lectins)PecansPsyllium seeds/psyllium husk powderSacha inchi seedsChestnutsAlmonds (only blanched or marcona)Fruits That Act like FatsAvocado (up to a whole one per day)Olives, all typesEnergy Bars (limit to one per day, please)Adapt: coconut, chocolate (adaptyourlife.com)Gundry MD barsKeto Bars: almond butter brownie, salted caramel,lemon poppy seed, chocolate chip cookie doughKetoBars.com: mint chocolate, dark chocolate coconutalmond, chocolate-covered strawberryKeto Krisp: chocolate mint, almond butter, chocolateraspberry, almond butter chocolate chip, almond butter &blackberry jellyKiss My Keto: cookie dough, chocolate coconut,birthday cakeMariGold: ChocoNut, Pure Joy, espresso, ginger coconutPrimal Kitchen: almond spice, coconut limeRowdy Bars: keto chocolaty cookie doughStoka: vanilla almond, coco almondFast BarUncoupling OilsMCT oilPerilla oil (lots of ALA and rosemarinic acid,both uncouplers)Flaxseed oil (high lignan)Sesame oil, regular and toastedRice bran oilMacadamia oil (omega-7)Black seed oilCanola oil (non-GMO,organic only!)Olive oil, extra-virginfirst cold-pressedCod liver oil (the lemon and orange flavorshave no fish taste)Coconut oil (some effect)Red palm oil (some effect)Walnut oil (some effect)Avocado oil (some effect)FloursAlmond (blanched, not almond meal)ArrowrootCassavaChestnutCoconutCoffee fruitGrape seedGreen bananaHazelnutMilletSesame (and seeds)Sorghum flourSweet potatoTiger nutNuts and Seeds (1/2 cup per day)Barùkas (or baru) nutsPistachiosBasil seedsBrazil nuts (in limited quantities)Pine nutsWalnutsSesame seedsTahiniCoconut milk (unsweetened dairy substitute)Coconut milk/cream (unsweetened full-fatcanned)Coconut meat (but not coconut water)Pili nutsFlaxseedsHazelnutsHemp protein powderHemp seedsMacadamia nutsMilkadamia creamer (unsweetened and not the milk)2UNLOCKING THE KETO CODE YES LIST
Processed Resistant StarchesCan be eaten every day in limited quantities; those withprediabetes or diabetes should consume only once aweek on average.Barely Bread bread and bagels (only those without raisins)Bread SRSLY sourdough non-lectin bread and rice-freesourdough rollsCappello’s fettuccine and other pastaCrepini egg thinsFullove Foods keto hemp and linseed breadJulian Bakery Paleo wraps (made with coconut flour), Paleothin bread, almond bread, sandwich bread, coconutbreadLovebird CerealsMikey’s original and toasted onion English muffins,cassava flour tortillasPositively Plantain tortillasSiete chips (be careful here, a couple of my “canaries”react to the small amount of chia seeds in the chips) andtortillas (only those made with cassava and coconut flouror almond flour)Terra cassava, taro, and plantain chipsThe Real Coconut coconut and cassava flour tortillasand chipsThrive Market organic coconut flakesTrader Joe’s jicama wraps, plantain chipsUprising Food breads and crackers (Uprisingfood.com)“Foodles” (acceptable “noodles”)Big Green millet and sorghum pastasEdison Grainery sorghum pastaGundry MD sorghum spaghettiJovial cassava pastasKelp noodlesKonjac noodlesMiracle Noodle kanten pastaMiracle RiceNatural Heaven hearts of palm spaghetti andlasagna noodlesPalmini hearts of palm noodlesShirataki noodlesSlimdown360 sweet potato pasta elbow macaroniTrader Joe’s cauliflower gnocchiWild-Caught Seafood (4 ounces per day)Alaskan salmonAnchoviesCalamari/squidCanned tunaClamsCrabCodFreshwater bassHalibutHawaiian fish, including mahimahi, ono, and opahLobsterMusselsOystersSardinesScallopsShrimp (wild only)SteelheadTroutLake Superior whitefishResistant StarchesEat in moderation. People with diabetes andprediabetes should initially limit these foods.Baobab fruitCassava (tapioca)Celery root (celeriac)Glucomannan (konjac root)Green bananasGreen mangoGreen papayaGreen humSweet potatoes or yamsTaro rootTiger nutsTurnipsYucca3UNLOCKING THE KETO CODE YES LIST
Pastured Poultry (4 ounces per day)ChickenDuckGame birds (pheasant, grouse, dove, quail)GooseOstrichPastured or omega-3 eggs (up to 4 daily)TurkeyPolyphenol-Rich FruitsLimit to one small serving on weekends and only whenthat fruit is in season, or unlimited with “reverse juicing”.Best options are pomegranate and passion fruit seeds,followed by raspberries, blackberries, strawberries, thenblueberries, grapefruit, pixie tangerines, and kiwifruits(eat the skin for more polyphenols).BlackberriesRaspberriesPassion fruitPomegranatesCranberries (fresh)All citrus (no sCrispy pears (Anjou, Bosc, tarfruitApplesMeat (100 percent grass-fed and grass-finished, 4 ouncesper day)BeefBisonBoarElkGrass-fed jerky (low-sugar versions)LambPork (humanely raised, including prosciutto, Ibérico ham,Cinco Jotas ham, Canadian bacon, ham)VenisonWild gamePlant-Based Proteins and “Meats”Hemp tofuHilary’s root veggie burger (hilaryseatwell.com)Pressure-cooked lentils and other legumes (canned, suchas Eden or Jovial brand) or dried, soaked, then pressurecooked (use an Instant Pot)Quorn products: only meatless pieces, meatless grounds,meatless steak-style strips, meatless fillets, meatless roast(avoid all others as they contain lectins/gluten)Textured vegetable protein (TVP)Hemp protein powderVegg vegan egg yolks and productsPerfect Day vegan whey and caseinFlaxseed protein powderProtein isolates of and/or hydrolyzed pea, soy, or othersimilar bean powders (not the same as regular peaprotein, soy protein, lentil protein, chickpea protein—buyer beware!)Gundry MD ProPlant protein shakesVegg vegan egg yolks and productsPerfect Day vegan whey and caseinDairy Products and Replacements (top uncouplers)Goat’s-milk cheeses: feta, Brie, mozzarella, cheddarSheep’s-milk cheeses: Pecorino Romano, PecorinoSardo, feta, ManchegoGoat milk powder: Meyenberg, Hoosier Hill Farm,The Good Goat Milk CompanyGoat milk cream flakes: Mt. CapraGoat and sheep kefir (plain)Goat yogurt (plain)Sheep yogurt (plain)Coconut yogurt (plain)Lavva plant-based yogurtParmigiano-Reggiano cheeseBuffalo mozzarella: mozzarella di bufala(Italy), Buf Creamery (Uruguay)Aged cheeses from SwitzerlandAged “raw” French/Italian cheeses4UNLOCKING THE KETO CODE YES LIST
Dairy Products and Replacements Cont.Buffalo butter (available at Trader Joe’s)Kite Hill Ricotta CheeseSo Delicious Vegan Mozzarella, Cream CheeseFrench/Italian butterGoat gheeGhee (grass-fed)Organic cream cheeseOrganic heavy creamOrganic sour creamChocolate and Frozen DessertsCoconut milk dairy-free frozen desserts (the So Deliciousblue label, which contains only 1 gram of sugar; but becareful: may contain pea protein)Dark chocolate, unsweetened, 72% cacao orgreater (1 ounce per day)Enlightened ice creamKeto Ice Cream: chocolate, mint chip, sea salt caramelKiller Creamery ice cream: Chilla in Vanilla, CaramelsBack, and No Judge MintMammoth Creameries: vanilla beanNatural (non-Dutched) cocoa powder, unsweetenedNick’s vegan ice creamRebel Creamery ice cream: butter pecan, raspberry,salted caramel, strawberry, vanillaSimple Truth ice cream: butter pecan and chocolate chipHerbs, Seasonings, and CondimentsAll herbs and spices except red pepper flakesNutritional yeastSea salt (iodized)Miso pasteMustardMCT mayonnaiseAvocado mayonnaiseCoconut aminosFish saucePure vanilla extractTahiniVinegarsWasabiBeveragesChampagne (6 ounces per day)CoffeeDark spirits (1 ounce per day)Hydrogen waterKeVita brand low-sugar kombucha (coconut, coconutMojito, for example), other low-sugar kombuchasSan Pellegrino or Acqua Panna waterRed wine (6 ounces per day)Tea (all types)SweetenersAllulose (look for non-GMO)Erythritol (Swerve is my favorite, as it alsocontains oligosaccharides)Inulin (Just Like Sugar is a great brand)Local honey and/or manuka honey (very limited!)Monk fruit (luo han guo; the Nutresse brand is good)Stevia (SweetLeaf is my favorite; also contains inulin)XylitolYacon syrup (Super Yacon Syrup is available atWalmart; Sunfood Sweet Yacon Syrup is availableon Amazon)5UNLOCKING THE KETO CODE YES LIST
The “No” ListEnergy-draining foods to avoidRefined, Starchy FoodsBreadCerealCookiesCrackersPastaPastriesPotato chipsPotatoesRiceTortillasWheat flourSugar and SweetenersAgaveCoconut sugarDiet drinksGranulated sugar (even organic cane sugar)MaltodextrinNutraSweet (aspartame)Splenda (sucralose; Splenda now has an alluloseproduct that is acceptable)Sweet One and Sunett (acesulfame-K)Sweet’N Low (saccharin)VegetablesMost of these can be made safe foods withpressure cooking; marked with an (*).All beans* (including sprouts)Chickpeas* (including as hummus)Edamame*Green/string beans*Legumes*All lentils*Pea protein (unless pea protein isolate or hydrolysate)Peas*Soy*Soy protein (unless soy protein isolate or hydrolysate)Sugar snap peasTofu*Grains, Sprouted Grains, Pseudo-Grains, and GrassesBarley (cannot pressure cook)Barley grassBrown riceBuckwheatBulgurCornCorn productsCorn syrupEinkornKamutKashaOats (cannot pressure cook)PopcornQuinoaRye (cannot pressure cook)SpeltWheat (pressure cooking does not removelectins from any form of wheat)WheatgrassWhite rice (except pressure cooked white basmati ricefrom India, which is high resistant starch; American whitebasmati is not)Wild rice6UNLOCKING THE KETO CODE NO LIST
Nuts and SeedsAlmonds, unblanchedCashewsChia seedsPeanutsPumpkin seedsSunflower seedsMilk Products That Contain A1 CaseinButter (even grass-fed), unless from A2 cows, sheep,or goats, or buffaloCheeseCottage cheeseFrozen yogurtMost ice creamsKefir from American cowsCow’s milkRicottaYogurt (including Greek yogurt)Fruits (some called vegetables)Bell peppersChile peppersCucumbersEggplantGoji berriesMelons (any kind)PumpkinsSquash (any kind)TomatillosTomatoesZucchiniOilsAll “partially hydrogenated” ower“Vegetable”Herbs and SeasoningsKetchupMayonnaise (unless MCT or avocado)Red pepper flakesSoy sauceSteak sauceWorcestershire sauce7UNLOCKING THE KETO CODE NO LIST
Julian Bakery Paleo wraps (made with coconut flour), Paleo thin bread, almond bread, sandwich bread, coconut bread Lovebird Cereals Mikey's original and toasted onion English muffins, cassava flour tortillas Positively Plantain tortillas Siete chips (be careful here, a couple of my "canaries"
