There are a couple of lists on this page by different authors.

Meat, Fish and Poultry (buy organic if possible and wild or grass fed – not made with bread fillers). 

• bacon (save fat in fridge for cooking)
• Salami, Kielbasa, bratwurst, pepperoni – read ingredients.  Avoid MSG and nitrates.
• pork ribs
• Ground pork, elk, beef etc
• Steaks – whatever cut you like
• venison and wild game
• mackerel
• caviar, fish roe
• trout, salmon
• Sardines, herring, anchovy
• crab, lobster, shrimp, clams, oysters and mussels ( mussels have some carbs so limit)
• Cornish game hens, chicken, duck, turkey
• Organ meat-Brains- beef, lamb, lamb liver, kidney, tongue, sweetbread- some of these are naturally high in carbs, so measure amounts and read labels

Vegetables and fruit – the more variety, the better!

• escarole
• zucchini
• avocado
• beet greens
• olives
• spinach
• asparagus
• mustard greens
• banana peppers
• turnip greens
• parsley
• collards
• lettuce
• watercress
• summer squash
• Chinese cabbage
• chard
• cauliflower
• mushrooms – all types
• chives
• okra
• eggplant
• cucumber
• pickles
• red peppers
• sauerkraut
• blackberries
• jalapeno peppers

spices

• Coriander
• Curry powder
• basil
• paprika
• sage
• cloves
• cinnamon

Nuts & Seeds:

• coconut milk, coconut cream
• sunflower seeds
• Brazil nuts
• coconut meat
• flax seed
• macadamia nuts
• organic tofu (No GMO)
• sesame seeds
• hazelnuts
• peanut better
• pumpkin seeds
• walnuts
• pecans

Eggs & Dairy

• organic egg yolk
• sour cream
• whole egg
• cream cheese
• butter
• Swiss cheese
•  cheddar, Limburger, feta
• Camembert, brie
• goat cheese, blue cheese
• Gruyere

Fats & Oils

• butter
• coconut oil (Unrefined is better for you, but I get tired of the coconut flavor so I also keep refined around to make fried foods)
• olive oil – use only cold – on salad etc

Vegetables- this is biggest volume of diet (fat is greatest source of calories).  Vegetables have lots of vitamins, minerals, antioxidants and things we do not even know we need (But God knows) keep in mind vegetables reduce risk of cancer 30% – the tiny bit of pesticide increases risk about 2% – so it is more important to eat vegetables even if not organic- just wash them.

• Acai berries – frozen
• Artichoke
• Arugula *
• Asparagus
• Avocado
• Beets & greens
• Blackberries
• Blueberries (organic)
• Bok Choy
• Broccoli – eat several times per week
• Broccoli rabe
• Brussels sprouts- several times per week
• cabbage – green and red- several times per week
• carrots (be careful -higher carb)
• cauliflower- several times per week
• Celery (organic)
• Chard
• chicory
• Chives
• Cilantro
• Collard Greens (organic)
• Cranberries
• Cucumber with skin (organic)
• Daikon
• Dandelion greens
• Eggplant
• Endive
• Escarole
• Garlic- 2 cloves per day is recommended
• Kale * all types and colors(organic)
• Kiwi (small amount)
• Kohlrabi
• Leeks
• Lemon
• Lettuce- all types except iceberg (organic)
• Limes
• Mizuna
• Mushrooms- all types
• Mustard Greens *
• Okra
• Olives, green & black
• Onions – red, yellow & white – these are higher carb, but good for fighting cancer
• Papaya
• Parsley
• Peppers, Green, red, orange, yellow (Organic)- these are higher carb, so be careful not to have too many
• Pomegranate
• Pumpkin
• Radicchio
• Radish & Leaves
• Raspberries – red or black
• Rhubarbs
• Romaine Lettuce
• Rutabagas
• Scallions
• Spinach * (organic)
• Strawberries (organic)
• Squash – yellow summer & little winter
• Tatsoi *
• Tomatoes, red & yellow – (Organic)
• Turnips & Greens *
• Yams – little lower carb than sweet potatoes
• Watercress
• Wheat grass
• Zucchini with skin

Try for freshest vegetables – sometimes I just freeze extra vegetables or buy frozen

fruits.

• blackberries
• blueberries
• cranberries
• raspberries

PANTRY

Oils – do not fry with or heat these oils- heat damages them- I keep a few of these

• Avocado oil
• Flax oil
• Hemp Oil
• Olive oil – extra virgin
• Walnut oil

Cooking oils- these are OK at higher temps.

• clarified butter/ghee
• butter from grass fed cows (fridge)
• lard, chicken fat
• Coconut oil – if add a pinch of salt, it does not have coconut flavor.  should have 3-5 T per day

Vegetable oils are high in omega 6, which causes inflammation- so minimize their use.

CANNED Fish – Anchovies,  Halibut, Herring (kipper snacks), Salmon, Sardines Trout, Tuna (I always get tuna in oil)

Sea Vegetables/algae (I just take a certified organic Spirulina and kelp every day – should try to be more adventurous)

Nuts & seeds- do not have too many of these, or your carbs will be too high

• Almonds *
• walnuts
• hazelnuts
• cashews – higher in carbs
• brazil nuts
• pistachios
• sunflower seeds
• pumpkin seeds
• sesame seeds
• chia seeds
• flax seed- I grind and put 1 T in smoothie

Sweeteners: count each packet as 1 carb and have no more than 3 in a day.  Some studies show that artificial sweeteners interfere with good gut bacteria and some seem to cause insulin to rise like sugar – so use all sparingly

• Whole leaf stevia – I buy this online and put in my smoothie.
• Truvia – mixture of Erythritol and stevia
• Sweetleaf Stevia- be sure powdered stevia does not have maltodextrin or dextrose.  It is tricky to follow recipes, because some stevia has inulin (no problem) and some is pure.  Read the side of the package to see how much= tsp of sugar
• xylitol might be Ok In very small amounts – there are xylitol gums that prevent tooth decay

Other staples:

• Organic full fat coconut milk – canned
• organic unsweetened nut milk (almond, hazelnut) – but it is very easy to make your own.  Just soak almonds 6 -24 hours and put in blender with water and a little flavored stevia.
• Almond flour
• coconut flour
• coconut unsweetened
• Stevia leaves
• Sunflower butter
• Almond butter
• unsweetened dark chocolate – see recipes can have 1.5 oz daily
• dark chocolate with 85 percent cocoa
• Coconut aminos (a little like soy sauce – I mix with soy sauce)
• Herbs and spices without added sugar or salt (Cinnamon, Tumeric, ginger, coriander etc)
• Sea salt (iodized)
• Tomato paste or
• Wasabi (paste may have gluten to read label)
• cocoa powder – a bit higher in carb
• baking soda
• spices – avoid combination spices and garlic salt – have garlic powder & salt separately

Beverages

• 1 glass red wine per day- Pinot noir is high in resveratrol
• water
• club soda
• coffee
• tea – black, green, white, red, oolong, matcha, herbal
• alcohol- no more than 1 drink for women and 2 for men. Gluten free beer, vodka or gin, wine that is not sweet
• hot cocoa made with little cocoa, stevia, cream & coconut oil

Following list from a website that analyzed most nutrient dense and lowest insulin impact.  Best at top by HIS standard.  It is not necessarily the lowest carb, so read labels: If you do not like organ meat (I don’t), you can order desiccated organ meat online

https://optimisingnutrition.com/2015/04/06/optimal-foods-for-blood-sugar-regulation-and-nutritoinal-ketosis/

food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
beef brains	7	22%	8	151	1.27
lamb brains	7	27%	10	154	1.12
lamb liver	21	48%	20	168	1.1
lamb kidney	23	52%	15	112	1.09
beef tongue	0	16%	11	284	1.09
sweetbread	-2	12%	9	318	1.07
bacon	-2	11%	11	417	1.05
salami	2	18%	17	378	1.05
kielbasa	-1	15%	12	325	1.03
bratwurst	0	16%	13	333	1.03
liver sausage	-3	13%	10	331	1.02
turkey liver	18	47%	21	189	1.02
pepperoni	0	13%	16	504	1.02
pork ribs	1	18%	16	361	1.01
ground turkey	7	30%	19	258	0.98
park sausage	3	25%	13	217	0.98
chicken liver pate	8	34%	17	201	0.97
turkey bacon	-1	19%	11	226	0.97
pork sausage	1	20%	16	325	0.97
meatballs	-1	19%	14	286	0.95
T-bone steak	4	26%	19	294	0.94
chicken liver	18	50%	20	172	0.94
knackwurst	-4	16%	12	307	0.92
beef sausage	-2	18%	15	332	0.92
bologna	-7	11%	9	310	0.91
liver pate	-3	16%	13	319	0.91
turkey	1	20%	21	414	0.89
beef kidney	18	52%	20	157	0.88
roast beef	9	38%	21	219	0.86
duck	-3	18%	15	337	0.86
blood sausage	-5	14%	13	379	0.85
frankfurter	-5	17%	12	290	0.85
lamb rib	-2	19%	17	361	0.84

seafood
food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
mackerel	6	14%	10	305	1.35
caviar	15	33%	23	264	1.21
fish roe	22	47%	18	143	1.17
cisco	10	29%	13	177	1.17
trout	19	45%	18	168	1.09
salmon	23	52%	20	156	1.07
sardines	11	36%	16	185	1
herring	11	36%	19	217	1
anchovy	16	44%	22	210	0.98
sardine	11	37%	19	208	1
sturgeon	15	49%	16	135	0.87

FRIDGE- Vegetables and Fruit

vegetables and fruit
	nutrient density				combines all
food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
broccoli	25	36%	3	22	1.66
endive	16	23%	1	17	1.65
chicory greens	15	23%	2	23	1.6
alfalfa	10	19%	1	23	1.52
coriander	16	30%	2	23	1.5
escarole	12	24%	1	19	1.45
zucchini	19	40%	2	17	1.33
avocado	-2	8%	3	160	1.3
beet greens	14	35%	2	22	1.28
curry powder	4	13%	14	325	1.28
olives	-7	3%	1	145	1.24
spinach	22	49%	4	23	1.23
basil	20	47%	3	23	1.16
paprika	9	27%	26	282	1.14
asparagus	19	50%	3	22	1.08
mustard greens	9	36%	3	27	1.05
banana pepper	8	36%	3	27	1.01
sage	6	26%	26	315	1
turnip greens	13	44%	4	29	0.97
cloves	10	35%	35	274	0.96
parsley	15	48%	5	36	0.96
collards	7	37%	4	33	0.95
lettuce	16	50%	2	15	0.95
watercress	26	65%	2	11	0.94
summer squash	12	45%	2	19	0.93
Chinese cabbage	18	54%	2	12	0.91
chard	16	51%	3	19	0.91
cauliflower	15	50%	4	25	0.91
portabella mushrooms	18	55%	5	29	0.89
chives	13	48%	4	30	0.88
okra	14	50%	3	22	0.88
eggplant	4	35%	3	25	0.87
cucumber	7	39%	1	12	0.86
pickles	7	39%	1	12	0.86
red peppers	7	40%	3	31	0.86
arugula	10	45%	3	25	0.84
sauerkraut	5	39%	2	19	0.83
blackberries	-2	27%	3	43	0.83
poppy seeds	-2	17%	23	525	0.82
jalapeno peppers	4	37%	3	27	0.81

• EGGS & DAIRY
  

  eggs and dairy
  food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
  egg yolk	9	18%	12	275	1.34
  cream	0	6%	5	340	1.32
  sour cream	1	13%	6	198	1.25
  whole egg	11	30%	10	143	1.22
  cream cheese	1	11%	10	350	1.19
  butter	-1	2%	3	718	1.14
  Swiss cheese	6	22%	22	393	1.08
  cheddar cheese	5	20%	20	410	1.08
  limburger cheese	1	19%	15	327	1
  feta cheese	2	22%	15	264	0.99
  camembert	1	21%	16	300	0.97
  brie	0	19%	16	334	0.93
  goat cheese	-1	21%	14	264	0.9
  blue cheese	0	21%	19	353	0.9
  gruyere cheese	1	22%	23	413	0.87
  Monterey cheese	-1	20%	19	373	0.86
  edam cheese	1	23%	21	357	0.85
  gouda cheese	1	24%	21	356	0.85
  muenster cheese	-1	21%	19	368	0.85
  mozzarella	7	34%	26	304	0.84
  Colby	-1	21%	20	394	0.82
  ricotta	-1	27%	12	174	0.81

NUTS & SEEDS

nuts, seeds and legumes
food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
coconut milk	-5	8%	5	230	1.09
coconut cream	-6	8%	7	330	1.01
sunflower seeds	1	15%	22	546	0.99
brazil nuts	-1	9%	16	659	0.98
coconut meat	-5	10%	9	354	0.98
flax seed	-2	11%	16	534	0.97
macadamia nuts	-2	6%	12	718	0.97
tofu	7	34%	8	83	0.95
sesame seeds	-3	10%	17	631	0.92
hazelnuts	-3	10%	17	629	0.88
peanut butter	0	17%	27	593	0.88
pumpkin seeds	1	19%	29	559	0.86
walnuts	-3	13%	22	619	0.83
pecans	-6	6%	12	691	0.83

• crème fraiche
• high fat cheese like brie
• high fat cream (heavy cream 36% fat) 
• avocados
• olives
• bacon
• mayo – it is great in homemade salad dressings, in tuna & egg salad, on bacon & tomato wrapped in iceberg lettuce etc, but it is generally made with vegetable oil of some type.

Horseradish

Mustard

Pickles

Sauerkraut

Sundried tomatoes are especially important for men to prevent prostate cancer.

Cheese – is a little controversial because cheese has casein and some people have milk allergies.  All milk products have quite a bit of glutamate high fat cheeses have less milk protein.  I keep an assortment of  full fat cheeses.