Low-Glycemic Mediterranean Diet
High-quality fats, moderate protein, with varied cuts, lots of vegetable, modest slow carbs, and near-zero added sugar.
Why this pattern works
Keep blood sugar steady, feed the gut well, and load meals with clean fats and minerals. Vegetables deliver potassium, magnesium, and citrate for kidney comfort. Moderate protein protects strength without overloading kidneys. High-quality fats provide anti-inflammatory energy that resists rancidity. Carbs are modest and slow. Stevia or monk fruit can be used whenever a sweet taste is desired without adding sugar.
Vegetables for minerals, kidney comfort, and gut health
Build plates around non-starchy vegetables: leafy greens, brassicas (broccoli, cauliflower, cabbage, Brussels sprouts), cucumbers, zucchini, peppers, onions, garlic, herbs, and mushrooms. These provide potassium, magnesium, and citrate that support kidney acid–base balance and smooth blood-pressure handling. Fiber and inulin from vegetables feed beneficial bacteria and improve regularity. Enzyme-rich plants like pineapple, kiwi, and fermented vegetables can assist digestion.
Protein: moderate portions, full-animal nutrition
Use moderate portions of protein: eggs, fish/seafood, poultry, pork, and ruminant meats. Prefer varied cuts and preparation that preserve amino acids and natural fats: slow-cook, braise, boil, pressure-cook, or roast at lower temperatures to avoid charring. Prepare whole chickens in a pot or Instant Pot to capture glycine-rich broth, dark meat, skin, and organs. Include pork shoulder, pork belly in small portions, or chops—cooked gently to retain fat quality. Keep beans and seeds minimal; if included, use small servings and soak/pressure-cook for better tolerance.
Eggs for sulfur and resilient metabolism
Eggs supply sulfur amino acids (methionine, cysteine) that feed methylation and glutathione production. Pair eggs with alliums and brassicas for additional sulfur, and with leafy greens for choline and minerals. This combination supports detox chemistry and steady energy.
Fats that fuel cleanly
Base cooking and dressings on extra-virgin olive oil, avocado/avocado oil, olives, nuts, and seeds in modest amounts, plus pasture butter or ghee if tolerated. Add fatty fish (sardines, salmon, mackerel) for omega-3s. These fats provide high-octane energy, help calm inflammation, and are less prone to rancidity than many refined seed oils.
Carbs: modest and slow; sweet taste without sugar
Keep carbs modest and low-glycemic: vegetables first, then small portions of lentils/beans or root vegetables if desired, and minimal intact whole grains. Choose fruit sparingly, favoring berries. For sweetness, use stevia or monk fruit freely as preferred—no added sugar required.
Support for detox, methylation, and glutathione
Lower sugar and processed foods reduce intestinal dysbiosis. Vegetables supply fiber, polyphenols, and inulin to grow helpful microbes. Sulfur-rich plants and eggs provide building blocks for methylation and glutathione—key liver pathways that process everyday chemicals. Stable fats reduce oxidative stress during energy production, and mineral-rich meals support the liver and kidneys while they clear by-products.
What improves with this approach
Gut
More fiber and inulin → better regularity and less bloating. Reduced sugar and refined starches starve gas-producing microbes and calm fermentation. Fermented vegetables or cultured dairy (if tolerated) add enzymes and beneficial bacteria.
Liver & Detox
Sulfur foods + eggs → support methylation and glutathione. Lower fructose and refined oils lighten liver load. Gentle hydration and minerals help move bile and water-soluble waste efficiently.
Kidneys
Potassium, magnesium, and citrate from vegetables aid fluid balance and acid–base comfort. Moderate protein respects kidney workload while maintaining strength.
Brain & Mood
Steady blood sugar and quality fats mean fewer energy crashes and clearer focus. Polyphenols and omega-3s support neuroplasticity and calmer stress signaling.
Inflammation & Methylation
Antioxidant-rich plants, olive-oil-based fats, and sulfur inputs reduce oxidative stress and help balance methylation dynamics tied to recovery, mood, and immune tone.
Heart & Cancer Risk
Lower triglycerides, improved TG/HDL ratio, and emphasis on fish, olive oil, and vegetables align with patterns linked to lower cardiovascular and cancer risk over time.
Weight & Metabolic Comfort
Higher satiety from fat/protein and fewer fast carbs make appetite easier to manage. Improved insulin sensitivity and calmer cravings support sustainable fat loss.
Simple daily template
Breakfast: Eggs with olive oil and sautéed greens; or Greek yogurt (if tolerated) with nuts/seeds and berries.
Lunch: Big salad with mixed vegetables, olives, herbs, and grilled fish, chicken, or pork; drizzle extra-virgin olive oil; small side of lentils or roasted root veg.
Snack (optional): Almonds or walnuts; kefir cup; veggie sticks with olive-oil dip.
Dinner: Salmon, pork shoulder, or braised beef; roasted broccoli/cauliflower and carrots in olive oil; small portion of beans or sweet potato if desired.
Drinks: Water or mineral water; coffee/tea as preferred. Sweetness with stevia or monk fruit as desired.
How to cook meats to retain fats and amino acids
Favor gentle methods: boiling, pressure-cooking, braising, or low-temp roasting. Collect pan juices and broth for glycine and minerals. Avoid heavy charring; finish with a quick sear only for flavor. Use whole-chicken soups, pork shoulder braises, and slow-cooked stews to capture collagen and fat-soluble nutrients.
Quick shopping list
Extra-virgin olive oil, avocados, olives, nuts, seeds (minimal), eggs, sardines/salmon, chicken (whole preferred), pork shoulder/chops, beef roasts, leafy greens, brassicas, onions/garlic, tomatoes, cucumbers, carrots, herbs, lemons, fermented vegetables, Greek yogurt/kefir (if tolerated), lentils/beans (minimal), berries, sweet potatoes.
Track progress with targeted labs
- ApoB and TG/HDL (lipoprotein risk & carb tolerance)
- Homocysteine (methylation stress)
- GGT and Glutathione (GSH/GSSG) (redox and liver load)
- Uric acid (fructose and metabolic stress signal)
- 25-OH Vitamin D (sunlight and immune tone)
- RBC Magnesium (cellular magnesium status)
- CRP (inflammation), optional insulin/A1c for glycemic trends
Order directly on this site. Results align with a diet and daily plan that fits these goals.