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Vegetables |
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Sea Vegetable |
Fruit |
| very low starch |
low starch |
medium starch |
high starch |
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low sugar |
high sugar |
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Arame |
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| Arugula |
Broccoli |
Bok Choy |
Beet |
Dulse |
Apple |
Pineapple |
| Beet Greens |
Brussels Sprout |
Eggplant |
Parsnip |
Kombu |
Apricot |
Watermelon |
| Cilantro |
Cabbage |
Jicama |
Potato |
Laver |
Coconut |
Banana |
| Collard Greens |
Cucumber |
Bamboo Shoots |
Pumpkin |
Nori |
Blackberry |
Cantaloupe |
| Dandelion Greens |
Pepper (hot) |
Daikon |
Squash (winter) |
Agar |
Blueberry |
Mango |
| Endive |
Tomato |
Pepper (bell) |
Yam |
Hijiki |
Boysenberry |
Fig |
| Kale |
Asparagus |
Radish |
Artichoke |
Irish Moss |
Cherry |
Grape |
| Lettuce |
Cauliflower |
Water Chestnuts |
Carrot |
Kelp |
Cranberry |
Guava |
| Mustard Greens |
Celery |
Zucchini |
Corn |
Wakame |
Elderberry |
Lychee |
| Parsley |
Garlic |
Avocado |
Green Pea |
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Gooseberry |
Persimmon |
| Radicchio |
Ginger Root |
Fennel |
Rutabaga |
Mushrooms |
Rhubarb |
Pomegranate |
| Spinach |
Mushroom |
Green Bean |
Squah (summer) |
Shitake |
Lemon |
Honeydew |
| Sprouts |
Onion |
Leek |
Sweet Potato |
Button |
Lime |
Papaya |
| Swiss Chard |
Scallion |
Okra |
Celery Root |
Cremini |
Grapefruit |
Dried Currant |
| Turnip Greens |
Shallot |
Olive |
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Truffle |
Pear |
Date |
| Watercress |
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Turnip |
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Chanterelle |
Kiwi |
Dried Fig |
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Trumpet |
Longanberry |
Dried Prune |
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Nectarine |
Raisin |
| Nuts and Seeds (raw and sprouted) |
Grains (soaked and sprouted) |
Peach |
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gluten-free |
gluten |
Plum |
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| Almonds |
Brazil Nuts |
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Raspberry |
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| Cashews |
Hazelnuts |
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Amaranth |
Organic Wheat |
Strawberry |
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| Chestnuts |
Flax Seeds |
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Buckwheat |
Rye |
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| Pine Nuts |
Macadamia Nuts |
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Teff |
Oats |
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| Pistachios |
Pecans |
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Millet |
Barley |
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| Poppy Seeds |
Pumpkin Seeds |
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Quinoa |
Spelt |
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| Sesame Seeds |
Walnuts |
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Basmati Rice |
Kamut |
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| Sunflower Seeds |
Chia Seeds |
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Brown Rice |
Farro |
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| Salba Seeds |
Hemp Seeds |
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Wild Rice |
Bulgur |
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Black Rice |
Semolina |
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Non GMO Corn |
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Non GMO Polenta |
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Protein |
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Legumes |
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Wild Fish |
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| Other |
low mercury |
moderate |
high (1x month) |
highest (avoid) |
Navy bean |
Red Bean |
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Pinto bean |
Kidney bean |
| Protein Powder |
Anchovies |
Striped Bass |
Chilean Sea Bass |
Marlin |
White bean |
Tempeh |
| Organic Tempeh |
Catfish |
Alaskan Cod |
Bluefish |
Orange roughy |
Aduki bean |
Black-eyed Pea |
| Nutritional Yeast |
Flounder |
Halibut |
Grouper |
Tilefish |
Black bean |
Garbanzo bean |
| Legumes (beans) |
Salmon |
Mahi Mahi |
Yellowfin tuna |
Swordfish |
Fava bean |
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| Nuts |
Sole |
Monkfish |
Albacore Tuna |
Shark |
Lentil |
Tofu |
| Seeds |
Tilapia |
Skate |
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Mackerel |
Lima bean |
Soy bean |
| Organic Eggs |
Trout |
Snapper |
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Bigeye Ahi Tuna |
Mung bean |
Edamame |
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Whitefish |
Sea Trout |
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| Fats and Oils |
Herbs |
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Condiments |
Spices |
Sweetener |
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| Coconut Butter |
Anise |
Mint |
(no high fructose corn syrup) |
Cardamom |
Raw Honey |
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| Coconut Oil |
Basil |
Cilantro |
Mustard |
Cayenne |
Coconut Sugar |
| Cacao Butter |
Bay Leaf |
Parsley |
unrefined sea salt |
Chili Powder |
Yacon Syrup |
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| Ghee (clarified butter) |
Caraway |
Thyme |
Nama Shoyu |
Cinnamon |
Grade B Maple Syrup |
| Olive Oil |
Chive |
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Wasabi |
Clove |
Molasses |
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| Flax Oil |
Dill Weed |
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Carob |
Coriander |
Stevia |
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| Borage Oil |
Fennel |
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Garlic Powder |
Cumin |
Coconut Nectar |
| Hemp Oil |
Fenugreek |
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Coconut Vinegar |
Curry Powder |
Date Syrup |
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| Black Current Oil |
Marjoram |
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Balsamic Vinegar |
Ginger |
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| Sesame Oil |
Mustard Seed |
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Red Wine Vinegar |
Mace |
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| Almond Oil |
Oregano |
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Brown Rice Vinegar |
Nutmeg |
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| EFA Oil Blend |
Parsley |
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Apple Cider Vinegar |
Paprika |
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| Wheat Germ Oil |
Peppermint |
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Horse Radish |
Pepper |
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| Canola Oil |
Rosemary |
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Hot Sauce |
Saffron |
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| Margarine |
Sage |
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Organic Agave Ketchup |
Turmeric |
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| Soybean Oil |
Savory |
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Nutritional yeast |
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| Vegetable Oil |
Spearmint |
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Lemon Juice |
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| Peanut Oil |
Tarragon |
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Miso |
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| Beverages |
Other |
Desserts |
Super Foods |
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| Filtered Water (reverse osmosis best) |
Raw Nut Butter |
Coconut Ice Cream |
Mesquite |
Guarana |
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| Tea (loose leaf is best) |
Coconut Yogurt |
Fresh Fruit Popsicle |
Salba |
Yerba Mate |
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| Fresh Vegetable Juice |
Saurkraut |
Raw Desserts |
Hemp Seeds |
Maca |
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| Hemp Milk |
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Pickles |
Raw Chocolate |
Lucuma Powder |
Chia Seeds |
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| Almond Milk |
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Roasted Peppers |
Hot Cacao |
Cacao |
Lecithin |
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| Rice Milk |
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Sundried Tomato |
Carob |
Pomegranate Concentrate |
| Coconut Milk |
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Peanut butter |
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Spirulina |
Black Cherry Concentrate |
| Oat Millk |
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Chlorella |
Acai |
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| Fresh Fruit Juice |
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Dried Goods |
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Reishi |
Camu Camu |
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Maitake |
Goldenberry |
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Coconut Flour |
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Tocotriene |
Maqui Berry |
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Buckwheat Flour |
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Bee Pollen |
Jungle Peanut |
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Hemp Flour |
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Royal Jelly |
Raw honey |
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Quinoa Flour |
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Mulberry |
Yacon |
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Splet Flour |
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Goji berry |
Grasses |
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Quinoa Pasta |
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Longan fruit |
Phytoplankton |
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Rice Pasta |
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Molasses |
Agave Nectar |
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Whole Wheat Pasta |
Nutritional Yeast |
Tomato Concentrate |
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Buckwheat Noodles |
Baobab Fruit |
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Whole Wheat Bread Crumbs |
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Vegetable Stock |
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Organic Canned Beans |
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Organic Canned Rice |
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Organic Tomatoes |
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Organic Tomato Sauce |
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Raw Crackers |
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Gluten Free Crackers |
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Frozen |
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Sprouted Bread (Ezekial/Alvarado St) |
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Frozen fruit (for smoothies) |
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Hi Lauren,
First off, thanks so much for your blog, I stumbled upon it while searching for vegan recipes, and am absorbed. May I please ask where certain items on the “grocery list” have been crossed out? In particular, soy products, which I consume on a regular basis. Thank you!
The soy products have been crossed out because I do not recommend eating them. I actually have written a whole article on soy, which will be helpful in answering your question further. You can find it HERE.
I love all the foods you listed and agree with all just agave. Agave is high fructose sweetener and is very processed to get in its form. I used to think it was good because it said “raw” and so like honey, I thought raw meant good. But Agave is a huge natural food industry lie, so please consider reading a little on its negatives. Thank you for this list, it was very helpful and is a great fridge list to keep around.
HI Nickki, I would agree and the only reason it is mentioned here is because I actually found one small brand called Sun Fire that is based out of Austin that actually carries an amazing agave. But with that being said, he follows its processing very intimately and makes sure that nothing is heated, and that the source is very pure. But once again, yes, most all agave is not very good.