Banting food lists

Banting food lists

The banting food lists that tell you what you can and can’t eat…

When following a banting lifestyle, it is imperative that you eat according to the below lists. These lists are formulated around the carbohydrate content of the foods on them.

They are based on the colours; green, orange and red. Green being what you can eat in abundance, orange being what you should limit and red is the no-go list.


The Green List:

This is the all-you-can-eat banting list – you can eat whatever you want from this list  without worrying about the carbohydrate content – because all the foods on this list will be between 0 to 5g/100g. All flavourings and condiments are okay, as long as they don’t contain sugars and preservatives or vegetable (seed) oils.

TIP: Try not to eat too much protein at each meal and always include as much fat as you can.

The Orange List:


The orange banting is made up of ingredients that contain between 6g and 25g of carbs per 100g (6% – 25%).

These ingredients are all fresh unless otherwise specified.

The Red List:

The red banting list is made up of foods that you should avoid as they are high in carbohydrates.

If you have to, try and eat these very occasionally and restrict the amount when you do. They won’t do anything to help you in your attempt to reach your goal.

Joni van der Merwe

About Joni van der Merwe

Your Family’s Digital editor. Avid retweeter. When I’m not scrolling Instagram you’ll find me in my garden. Keen on DIY and I don’t believe there’s anything that can’t be fixed with some chalk paint.


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