The Banting Green List is a collection of foods you can eat freely while following a Banting or keto diet. These foods are low in carbs, nutrient-dense, and support weight loss and health goals[2]. The focus is on whole, natural foods without processed ingredients[4]. Beginners are often advised to gradually shift from the orange list to the strict green list for best results[3].
Key food groups on the Banting Green List:
- Vegetables: Most leafy greens, cruciferous vegetables (like broccoli, cauliflower, cabbage), asparagus, cucumber, green beans, celery, peppers, courgette, mushrooms, spinach, and more. Starchy vegetables such as potatoes and sweet potatoes are excluded[6].
- Animal Proteins: All eggs, beef, lamb, pork, venison, ostrich, poultry (chicken, duck, turkey), offal (liver, heart, kidney, tongue), and naturally cured meats (bacon, chorizo, pancetta, salami, quality sausages)[6].
- Seafood: All fish (fresh and canned in brine), calamari, crab, oysters, prawns[6].
- Dairy: Full-cream milk, yogurt (Greek or plain), hard and soft cheeses, cottage cheese, cream cheese, amasai, buttermilk, and cream. Use dairy if tolerated and without added sugar[6].
- Healthy Fats and Oils: Butter, olive oil, coconut oil, avocado oil, animal fats, nuts, and seeds (including pumpkin, sunflower, chia, flaxseeds, pecans, macadamia, and almonds)[4].
- Fruits: Only avocado and olives are truly Green List fruits; all others are limited due to higher carb content[6].
- Beverages: Water, herbal teas, and plain coffee (without sugar or artificial sweeteners)[6].
On the Green List, you are encouraged to eat to satisfaction—there’s no calorie counting, and no strict portion controls. The most important practices are to keep your meals based on these whole, nutrient-dense foods and avoid high-carb, processed foods[2]. For maximum benefit, build most of your meal around non-starchy vegetables, add moderate protein, and healthy fats. Reducing processed foods and simple carbs is key to Banting’s approach[4].