The Energy Paradox By Dr. Steven Gundry

Yes and No Foods for Energy The “Yes” List

Cruciferous Vegetables • arugula • bok choy • broccoli • Brussels sprouts Other Vegetables • cabbage (green and red) • artichokes • cauliflower • asparagus • collards • bamboo shoots • kale • beets (raw) • kimchi • carrot greens • kohlrabi • carrots (raw) • napa cabbage • celery • radicchio • chicory • sauerkraut (raw) • chives • Swiss chard • daikon radish • watercress • fiddlehead ferns • garlic Leafy Greens • garlic scapes • algae • ginger • basil • hearts of palm • butter lettuce • horseradish • cilantro • Jerusalem artichokes (sunchokes) • dandelion greens • leeks • endive • lemongrass • escarole • mushrooms • fennel • nopales (cactus; available online) • mesclun (baby greens) • okra • mint • onions • mizuna • parsnips • mustard greens • puntarella • parsley • radishes • perilla • rutabaga • purslane • scallions • red and green leaf lettuces • shallots • romaine lettuce • water chestnuts • sea vegetables • seaweed Fruits That Act like Fats • spinach • Avocado (up to a whole one per day) • Olives, all types

1 THE ENERGY PARADOX | YES LIST Energy Bars (limit to one per day, please) • Adapt Bars: Coconut and Chocolate • B-Up (made by Yup): Chocolate Mint, Chocolate Chip Cookie Dough, Sugar Cookie • GundryMD Bars • Keto Bars: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough Oils • MariGold Bars: ChocoNut, Pure Joy, Espresso, • algae oil (Thrive culinary brand) Ginger Coconut • avocado oil • Primal Kitchen Bars: Almond Spice and Coconut Lime • black seed oil • Quest Bars: Lemon Cream Pie, Banana Nut, Strawberry • canola oil (non-GMO, organic only!) Cheesecake, Cinnamon Roll, Double Chocolate Chunk, • coconut oil Maple Waffle, Mocha Chocolate Chip, Peppermint Bark, • cod liver oil (the lemon and orange flavors have Chocolate Sprinkled Doughnut, Cinnamon Roll no fish taste) • Rowdy Bars: Keto Chocolaty Cookie Dough • macadamia oil • Stoka: Vanilla Almond and Coco Almond • MCT oil • olive oil (extra virgin) Flours • perilla oil • almond (blanched) • pistachio oil • arrowroot • red palm oil • cassava • rice bran oil • chestnut • sesame oil (plain and toasted) • coconut • walnut oil • coffee fruit • grape seed Nuts and Seeds (1/2 cup per day) • green banana • almonds (only blanched or Marcona) • hazelnut • Barùkas nuts • millet •Brazil nuts (in limited amounts, about 3 a day for selenium) • sesame (and seeds) • chestnuts • sorghum flour • coconut (not coconut water) • sweet potato • coconut milk (unsweetened dairy • tiger nut • substitute) • coconut milk/cream (unsweetened, full-fat, canned) • flaxseeds • hazelnuts • hemp protein powder • hemp seeds • macadamia nuts • Milkadamia creamer (unsweetened) • nut butters (if almond butter, preferably made with peeled almonds, as almond skins contain lectins) • pecans • pili nuts • pine nuts • pistachios • psyllium seeds • Sacha Inchi seeds • sesame seeds • tahini (sesame paste) • walnuts 2 THE ENERGY PARADOX | YES LIST Processed Resistant Starches (can be eaten every day “Foodles” (acceptable “noodles”) in limited quantities, but those with prediabetes or • Cassava pastas diabetes should consume only once a week on average) • Edison Grainery sorghum pasta • Barely Bread’s bread and bagels • GundryMD’s Pasta (only those without raisins) • Jovial cassava pastas • Cappello’s fettucine and other pasta • Kanten Pasta • California Country Gal Sandwich Bread • kelp noodles • Egg Thins by Crepini • konjac noodles • Julian Bakery Paleo Wraps (made with coconut flour), • millet pasta (Bgreen Food brand, all Paleo Thin Bread Almond Bread, Sandwich Bread, types except angel hair pasta) Coconut Bread • Miracle Noodles • Mikey’s Original and Toasted Onion English Muffins • Miracle Rice • Positively Plantain tortillas • Natural Heaven Hearts of Palm • Real Coconut Coconut and Cassava Flour Tortillas Spaghetti and Lasagna and Chips • Palmini Hearts of Palm Noodles • Siete brand chips (be careful here—a couple of my • shirataki noodles canaries react to the small amount of chia seeds in the • Slim Pasta chips) and tortillas (only those made with cassava and • Sweet Potato Pasta elbow macaroni coconut flour or almond flour) • Trader Joe’s Cauliflower Gnocchi • Simple Mills Almond Flour Crackers sorghum pasta • SRSLY sourdough non-lectin bread Seafood (any wild-caught, 4 ounces per day) and rice-free sourdough rolls • Alaskan salmon • Terra Cassava, Taro, and Plantain Chips • anchovies • Thrive Market Organic Coconut Flakes • calamari/squid • Trader Joe’s Jicama Wraps • clams • Trader Joe’s Plantain Chips • cod • baobab fruit • crab • cassava (tapioca) • freshwater bass • celery root (celeriac) • halibut • glucomannan (konjac root) • Hawaiian fish, including mahi-mahi, ono, and opah • green bananas • lobster • green mango • mussels • green papaya • oysters • green plantains • sardines • jicama • scallops • millet • shrimp (wild only) • parsnips • tuna (canned) • persimmon • whitefish • rutabaga • sorghum • sweet potatoes or yams • taro root • tiger nuts • turnips • yucca

3 THE ENERGY PARADOX | YES LIST Pastured Poultry (4 ounces per day) • chicken • duck • game birds (pheasant, grouse, dove, quail) • goose • ostrich • pastured or omega-3 eggs (up to 4 daily) Fruits (limit to one small serving on weekends and only • turkey when that fruit is in season) (Best options are pomegranate and passion fruit seeds, followed by raspberries, Meat (100 percent grass-fed and grass-finished, 4 blackberries, strawberries, then blueberries) ounces per day) • apples • beef • apricots • bison • blackberries • boar • blueberries • elk • cherries • grass-fed jerky (low-sugar versions) • citrus (no juices) • lamb • crispy pears (Anjou, Bosc, Comice) • pork (humanely raised, including prosciutto, • kiwis Iberico ham, 5J ham), Canadian bacon, ham • nectarines • venison • passion fruit • wild game • peaches • plums Plant-Based Proteins and “Meats” • pomegranates † Soaking and pressure cooking instructions for lentils and legumes are • raspberries easily found online. • strawberries • hemp tofu • Hilary’s Root Veggie Burger Dairy Products and Replacements • Kelp Jerky (limit to 1 ounce cheese or 4 ounces yogurt per day) • Pressure-cooked lentils and other legumes (canned, • buffalo butter (available at Trader Joe’s) such as Eden or Jovial brand) or dried, soaked†, then • buffalo mozzarella (Italian) pressure cooked (use an Instant Pot) • A2 casein milk • Quorn products: only Meatless Pieces, Meatless Grounds, • cheeses from Switzerland Meatless Steak-Style Strips, Meatless Fillets, Meatless • coconut yogurt (plain) Roast (avoid all others, as they contain lectins/gluten) • French/Italian butter • French/Italian cheese • ghee (grass-fed) • goat’s and sheep’s milk kefir (plain) • goat’s milk cheese • goat’s milk creamer • goat’s milk yogurt (plain) • Kite Hill Cream Cheese Alternative • Kite Hill (plant-based) yogurts • Kite Hill ricotta (almond-based) • Lavva (plant-based) yogurt • organic cream cheese • organic heavy cream • organic sour cream • Parmigiano-Reggiano • sheep’s milk cheese • sheep’s milk yogurt (plain) • whey protein powder (grass-fed cow, goat, sheep)

4 THE ENERGY PARADOX | YES LIST Herbs, Seasonings, and Condiments Chocolate and Frozen Desserts • avocado mayonnaise • coconut milk dairy-free frozen desserts (the So Delicious • coconut aminos blue label, which contains only 1 gram of sugar) • fish sauce (no sugar added) • dark chocolate, unsweetened, 72% or greater • herbs and spices (all except chile flakes) (1 ounce per day) • miso • Enlightened Ice Cream • mustard • Keto Ice Cream: Chocolate, Mint Chip, Sea Salt Caramel • nutritional yeast • Killer Creamery Ice Cream: Chilla in Vanilla, Caramels • sea salt (ideally iodized) Back, No Judge Mint • tahini • Mammoth Creameries: Vanilla Bean • vanilla extract (pure) • nonalkalized cocoa powder • vinegars (any without added sugar) • Rebel Creamery Ice Cream: Butter Pecan, Raspberry, • wasabi Salted Caramel, Strawberry, and Vanilla • Simple Truth Ice Cream: Butter Pecan and Sweeteners Chocolate Chip • allulose (look for non-GMO) • erythritol (Swerve is my favorite, as it also contains Beverages oligosaccharides) inulin (Just Like Sugar is a great brand) • Champagne (6 ounces per day) • local honey and/or manuka honey (very limited!) • coffee • monkfruit; also known as luo han guo • dark spirits (1 ounce per day) (Lakanto brand is good) • hydrogen water • stevia (SweetLeaf is my favorite) • KeVita brand low-sugar kombucha • xylitol (such as coconut and coconut Mojito) • yacón (Sunfood Sweet Yacon Syrup • Pellegrino or Panna water is available on Amazon) • red wine (6 ounces per day) • tea (all types)

5 THE ENERGY PARADOX | YES LIST The “No” List Energy-draining foods to avoid

Refined, Starchy Foods Sugar and Sweeteners • bread • agave • cereal • coconut sugar • cookies • diet drinks • crackers • granulated sugar (even organic cane sugar) • pasta • maltodextrin • pastries • NutraSweet (aspartame) • potato chips • Splenda (sucralose) • potatoes • Sweet One from Sunett (acesulfame-K) • rice • Sweet’n Low (saccharin) • tortillas • wheat flour Vegetables *Allowable only if they are properly prepared in a pressure cooker. Grains, Sprouted Grains, Pseudo-Grains, and Grasses • beans* (all, including sprouts) † The Indian variety of white basmati rice is high resistant starch; • chickpeas* (including as hummus) the American variety not. • edamame • barley (cannot pressure cook) • green beans • barley grass • legumes* • brown rice • lentils* (all) • buckwheat • pea protein • bulgur • peas • corn • soy • corn products • soy protein • corn syrup • sugar snap peas • einkorn • textured vegetable protein (TVP) • kamut • tofu • kasha • oats (cannot pressure cook) • popcorn • quinoa • rye (cannot pressure cook) • spelt • wheat • wheat (cannot pressure cook; pressure cooking does not remove lectins from any form of wheat) • wheatgrass • white rice (except pressure-cooked white basmati rice from India†) • wild rice

6 THE ENERGY PARADOX | NO LIST Nuts and Seeds • almonds with peels Milk Products That Contain A1 Casein • cashews • butter (even grass-fed), unless from • chia seeds • A2 cows, sheep, or goats • peanuts • cheese • pumpkin seeds • cottage cheese • sunflower seeds • frozen yogurt • ice cream Fruits (some called vegetables) • kefir • bell peppers* • milk • chiles* • ricotta • cucumbers* • yogurt (including Greek yogurt) • eggplant* • goji berries Oils • melons (any kind) • canola (most is GMO) • pumpkin • corn • squash (any kind) • cottonseed • tomatillos* • grape-seed • tomatoes* • partially hydrogenated oils • zucchini • peanut *must be peeled, deseeded and pressure cooked • safflower • soy • sunflower • vegetable

Herbs and Seasonings • ketchup • mayonnaise (except avocado mayonnaise) • red chile flakes • soy sauce • steak sauce • Worcestershire sauce

7 THE ENERGY PARADOX | NO LIST