OTHER COMPLEX CARBOHYDRATES Portion per meal: ½ cup cooked (standard serving). Up to 1 cup cooked (maximum serving for highly active individuals)
Ancient Grains Complex Carbs: • Quinoa • Wild rice • Black rice • Brown rice (limited to ½ cup) • Buckwheat • Millet • Amaranth
Legume-Based Complex Carbs: • Lentils • Chickpeas • Black beans • Kidney beans • Pinto beans • Cannellini beans
• Navy beans • White beans • Black-eyed peas • Split peas
FRUIT OPTIONS
Portion per meal: ½ cup max per day. Reasoning is ½ cup keeps fructose low, supports insulin control, and fits the low-sugar rules. Berries (All Types Listed Below)
Blackberries Grapefruit (½ max) Lemon & lime (unlimited for flavor)
Strawberries Blueberries Raspberries
All high-sugar, high-fructose fruits are excluded.
HEALTHY FATS (STRICT CONTROLLED LIST)
Daily Fat Allowance: • 4–7 teaspoons added oils per day (1.5–2.5 tablespoons total) • ¼ to ½ avocado per day maximum • 1–2 tablespoon seeds per day
© 2025 Longevity Medical Institute®. All rights reserved.
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