Roatan / Prospera adapted groceries shopping list

In each category, products sorted descending from most nutrient-dense to least, based on my personal research and experience.

Oils

Eat as much as you want:

• Extra Virgin Olive

• Coconut oil, MCT

• Avocado oil, almond

Nuts and Seeds

Eat as much as you want:

• (Fresh)

• Pecan

• Chia

• Sunflower Seeds

Eat in moderation:

• Pistachios

Fresh Produce

Anything that's green is good. Eat as much as you want.

Both stores have a good selection of produce.

• Brussels

• Cabbage(salad mix)

• Beets (including greens)

• Green

• Sweet

• Bok

• Green

• Shallots

Night Shades

Eat in moderation.

• Bell

Fruits

Eat as much as you want:

• Lemon (fresh, not canned juice)

• Lime (fresh)

Eat in moderation:

Eat a little bit (if you really want):

• Grapefruit (only when NOT taking Metformin )

Starches

Eat a little bit (if you really want):

• Carrot, Yam, Sweet

• White rice (only if cooked as described bellow)

Recipe for cooking white rice, to make its starches resistant to digestion, and thus lower its glycemic index and glycemic load:

1. Drop a teaspoon of coconut (or olive) oil into boiling water, before adding rice.

2. Slow cook it for about 40+ minutes.

3. After cooking, stick it in the fridge for 12+ hours.

4. Serve cold. If reheating, do NOT go over 140 degrees Fahrenheit.

Meat and Seafood

Eat as much as you want:

• Beef or lamb (fresh, meat or organs)

• Wild caught frozen fish, clams,

Eat in moderation:

• Duck, goose, turkey or chicken (fresh)

Dairy

Eat as much as you want:

• Ghee

• Organic grass-fed

• Brown

• Coconut Milk

Eat a little bit (if you really want):

• Parmesan Cheese

• Yougurt or Kefir

• Fresh cheese

Spices, herbs and seasoning

• Black

• Himalayan Pink

• Basil, Thyme,

• Apple

Snacks, Sweets, and Baking

Eat as much as you want:

• 100% Dark Chocolate (if you find some)

Eat in moderation:

• Whey Protein

• Nut (Coconut, Almond, Cashew, Pecan)

• Nut and seed

• Erythritol and Monk Fruit Sweetener, allulose (natural sweeteners)

• Xylitol, Stevia (natural sweeteners)

Beverages

• Green teas

• Herbal teas (mint, chamomile, ginger, etc.)

• Filtered or fresh spa water

• Coffee (see Bulletproof Coffee recipe)

Minimize and avoid

• All Sugar, (Agave) Nectar, Fructose, (Mapple) Syrop, Honey , Molases , dried

• Sweet fruits (Honeydew, Cantaloupe)

• All sweet drinks (including "sport" drinks), fruit

• Conventional desserts (Ice Cream, Cookies, Cakes, Granola Bars, Chocolate, Candy)

• All alcohols

• Most cheap fats (non-grass-fed Lard, Hydrogenated Vegetable Oil, Canola Oil, Soybean Oil, Corn Oil, Cottonseed Oil, Safflower Oil, Sunflower Oil, Rice Bran Oil, Peanut Oil, Sesame Oil, Margarine, Shortening, Vegan Butter)

• Other

• Soy, most vegetable proteins (Soy Protein Isolate, Tofu, Tempeh, Seitain)

• Mercury-rich fish (Tuna, Shark, Marlin, King Mackerel)

• Trans fat, all deep-fried foods

• HCA (Heterocyclic Amines) found in all charred meats

• All grains (bad to worst: Quinoa, Oats, Hemp Hearts, Kamut, Barley, Rye, Triticale, Corn, Weat)

• Most starches (Potatoes , Breadfruit )

• All processed meats

• (Non-grass-fed) diary (including Milk, Yogurt and Cheese) from USA/

References