Beruflich Dokumente
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I think its easier to start with the foods to avoid on AIP paleo. These foods are in accordance
with The Paleo Approach by Dr. Sarah Ballantyne. For a more complete list, consult Foods To Eat
and Avoid in The Paleo Approach.
Nightshades
White potatoes, tomatoes, bell or sweet peppers, chili peppers, eggplants, tomatillos, cayenne,
jalepenos, habanero, Anaheim, Serrano, and chili peppers, naranjillas, paprika, pepinos,
pimentos, tamarillos, goji berries, cape gooseberries, garden huckleberries and ashwaganda.
Eggs
Artificial food color, artificial and natural flavors, emulsifiers (carrageenen, cellulose gum, guar
gum, lecithin, xanthan gum), hydolyzed vegetable protein, monosodium glutamate, nitrates or
nitrites (naturally occuring are okay), olestra, phosphoric acid, propylene glycol, textured
vegetable protein, trans fat (partially hydrogenated vegetable oil).
Alcohol
Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pine nuts, pistachios, peanuts,
pumpkin, pecans, walnuts, and any flours, butters, oils, or other products derived from them.
Dairy
Butter, buttermilk, butter oil, cheese, cottage cheese, cream, milk, curds, dairy-protein isolate,
ghee, heavy cream, ice cream, kefir, sour cream, whey, whey-protein isolate, whipping cream,
and yogurt.
Processed Vegetable Oils
Canola oil (rapeseed), corn oil, cottonseed oil, palm kernel oil, peanut oil, safflower oil, sunflower
oil, and soybean oil.
Legumes
Black beans, black-eyed peas, butter beans, calico beans, cannellini beans, chickpeas (garbanzo
beans), fava beans (broad beans), Great Northern beans, green beans, Italian beans, kidney
beans, lentils, lima beans, mung beans, navy beans, pinto beans, peanuts, peas, runner beans,
split peas, and soybeans (including edamame, tofu, tempeh, other soy products, and soy
isolates, such as soy lecithin).
Coffee
Grains
Barley, corn, durum, kamut, millet, oats, rice, rye, sorghum, spelt, wheat (all varieties including
einkorn and semolina), and wild rice.
Gluten
Barley, rye, and wheat, and foods derived from these ingredients.
Added Sugars
Agave, agave nectar, barley malt, barley malt syrup, beet sugar, brown rice syrup, brown sugar,
cane crystals, cane juice, caramel, coconut sugar, corn sweetener, corn syrup solids, date sugar,
dehydrate cane juice, demerara sugar, dextrin, dextrose, evaporated cane juice, fructose, fruit
juice concentrate, galactose, glucose, glucose solids, high fructose corn syrup, honey, inulin, malt
syrup, maltodextrin, maltose, monk fruit, muscovado sugar, palm sugar, rapadura, raw cane
sugar, raw sugar, refined sugar, rice bran syrup, rice syrup, treacle, sorghum syrup, sucanat,
sucrose, sugar, turbinado sugar, and yacon syrup.
Sugar Alcohols
Nonnutritive Sweeteners
Chia, flax, hemp seeds, poppy, pumpkin, sesame, and sunflower, and any flours, butters, oils, or
other products derived from them.
Anise, annatto, black caraway (Russian caraway, black cumin), celery seed, coriander, cumin, dill,
fennel, fenugreek, mustard, and nutmeg.
High-glycemic-load foods
Foods To Eat
Fruits
Apples, apricots, Asian pears, bananas, blueberries, blackberry, cherries, clementines, cranberry,
figs, guava, grapes, grapefruit, kiwi, lemons, limes, mango, melons, nectarine, oranges, papaya,
peaches, pears, persimmons, plums, pluots, plantains, pomegranate, raspberry, strawberry,
tangerine, and watermelon.
Vegetables
Asparagus, arugula, artichoke, avocado, artichoke hearts, brussels sprouts, basil, beet, beet
greens, broccoli, broccoli rabe, burdock, bok choy, cabbage, carrots, cauliflower, celery, celeriac,
chard, collard greens, chard, cucumber, daikon radish, dandelion greens, fennel root, green
cabbage, green beans, jicama, Jerusalem artichoke, kale, kohlrabi, leeks, lettuce, mustard greens,
Napa cabbage, okra, onions, red cabbage, radish, shallot, scallion, spinach, summer squash,
turnips, water chestnuts, watercress, and zucchini.
Dense Carbs
Acorn squash, beets, butternut squash, plantain, lotus root, sweet potato, taro, cassava and
yams.
Fungi
Fish
Cod, flounder, herring, halibut, hake, mackerel, oysters, red snapper, salmon, shellfish, tuna,
sardines, skate, trout, etc.
Meat
Beef, buffalo, bison, chicken, cornish game hen, duck, emu, goose, goat, organic sliced meats
(gluten and sugar free), lamb, pork, ostrich, sausage (without fillers or nightshade spices), quail,
squab, turkey, venison, uncured nitrate/nitrite-free deli meats and franks and bacon.
Offal
Coconut oil, extra virgin olive oil, animal fat, avocado oil, duck fat, and tallow.
Coconut
Coconut oil, coconut butter, coconut milk, coconut cream, coconut aminos, coconut kefir,
unsweetened coconut yogurt, and unsweetened coconut flakes.
Beverages
Broths, coconut kefir, freshly-made veggie/fruit juice, filtered or distilled water, green smoothies,
herbal tea, kombucha, kefir water, and mineral water.
Teas
Fermented Foods
Beet kvass, carrots, cucumbers, green papaya, kombucha, kimchee, kefir water, lacto-fermented
vegetables and fruits, pickles, pickled ginger, unsweetened coconut kefir (without corn- or rice-
based thickening agents), pickles fermented with salt, and sauerkraut.
Condiments
Apple cider vinegar, Balsamic vinegar, coconut vinegar, Red Boat fish sauce, coconut aminos, and
ume plum vinegar.
Bay leaves, basil, chives, chamomile, chervil, cinnamon, cloves, cilantro, dill, garlic, ginger,
horseradish, lemongrass, marjoram, mace, oregano, parsley, peppermint, rosemary, sage, sea
salt, spearmint, saffron, shallots, tumeric, thyme, and tarragon.
Sugar Substitutes
Cinnamon, mint, and ginger. Honey, maple syrup, molasses, unrefined cane sugar, and date
sugar, in moderation.
Vanilla extract, green and black tea, salt (use pink or gray), moderate-glycemic vegetables and
fruits like grapes, watermelon, mango, pineapple, dried fruits, and dehydrated fruits.
List adapted from The Paleo Approach by Sarah Ballantyne, PhD. For a more complete list,
consult The Paleo Approach Foods To Avoid and Foods To Eat lists.