All discussions with Ray Peat notes and ideas are based on my own opinions and interpretations of my notes and what I have found useful for my own use as well as from feedback from many, many, many, many others.
OTHER Ok, but NOT-to-eat-daily FOODS, with Cautions for some other foods:
If you are new to eating real foods, I suggest you only eat the foods on the ok-to-eat-DAILY list for at least 3 full months before trying any of the below.
Here is a list of other, generally considered “Peaty” foods with some cautions on others.
AND ALWAYS read labels and expiry dates. You want any product to have the least ingredients, no fillers, colors, gums, thickeners, citric acids, NOTHING else unless the ingredients are otherwise real– like carrots, celery, etc.
And switch up brands and types of foods. Nearly everything has toxins in it these days and changing out brands or going to a different but still ok fruit or meat is a good idea.
FRUIT: in general, find ORGANIC, Non-GMO and even glyphosate-free fruit when you can.
Recommended are several servings per day but at least one fruit per day.
NON-GMO papaya was excellent and is now very hard to find, but now MANGOS are probably the best bet as non-GMO.
Grapes are good.
Pears, apples, and peaches need to be cooked and eaten with butter/coconut oil as they are starchy fruits)
Oranges are great but should be juiced and strained. Any type of oranges are ok such as Valencia, Naval, Cara Cara but get ORGANIC only
Cherries are good, ripen in a paper bag
Watermelon
Lychees can be recommended.
Starfruit
Plums are ok if well ripened in a paper bag; eat with saturated fat if possible.
Fruits in general can be ripened over one or more days by placing them in a paper bag and folding down the bag and clipping with a clip.
Coconut fruit is ok if fresh or eaten only occasionally, but it can irritate IBS symptoms in some people, especially the coconut shreds, pieces, toasted things, macaroons, even coconut milks and creams because of the way they are manufactured and packaged. Even organic can have chemical and enzyme residues from the processing just like the coconut oils.
The tropical fruits are actually the best but NOT pineapple and NOT GMO papaya.
NO Pineapple can cause adverse reactions in some people because of the way bromelain works in the body, from allergic latex-like reactions, to mouth sensitivities, and diarrhea.
Bananas need to be very ripe if eaten but can be allergenic for some people.
AVOCADO is DANGEROUS to eat, see the Dangerous Items list.
NO GRAPEFRUIT IT’S Highly ESTROGENIC, avoid it and grapefruit juice.
PINEAPPLE and BANANAS and TOMATOES can produce negative physiological effects in some people
Non-GMO mango and NON-GMO papaya (and oranges pressed and strained into pulp-free juice) are the only fruit I would recommend for daily use.
VEGETABLES:
Most people are highly allergic to most vegetables including lettuces (lettuces of any kind should NOT ever be eaten if you have IBS or any gut issues at all, NEVER juice and eat raw any of the kales, chards etc because of the oxalic acids).
I suggest never eating cauliflowers or broccolis or cabbages (they are estrogenic and are famine foods).
As well, never eat fermented vegetables because of the lactic acid formations they produce in the body.
Peppers, tomatoes and corns can be highly toxic and allergenic in many.
Eat sparingly of squashes since neither summer nor winter squashes (eat these with a bit of saturated fats as they are starches) are metabolically suitable.
Most of the vegetable foods, especially the leafy greens, also contain high loads of glyphosate today because most soils now contain glyphosate, even organic soils.
But these are good:
Raw Carrots per carrot salad (NOT carrot sticks, NOT carrot bullets)
Potatoes but per the notes, with saturated fat
Yams, Sweet Potatoes (eat with saturated fats)
Bamboo Shoots
Leafy greens like Chard and Kale are very good for their minerals, but cooked in clean water for 40 minutes with the water discarded
STARCHES & GRAINS:
Avoid most of these and only eat sparingly, the grains are usually rancid before they reach a store shelf and there are other metabolic problems. Almost 100%, of even organic versions are now found to be contaminated with glyphosate (RoundUp®).
But in moderation and ORGANIC and ALL eaten with a bit of quality saturated fat you can try the following:
Masa Harina (organic, non-GMO, nixamalated corn can be eaten daily as long as there’s no flour or guar gums, etc. in them.)
Oats
Brown and white rice (might be rancid but ok in small quanitites)
Other Grains in general: Most people are allergic to wheat in the flour forms and other processed forms it is found in. Sometimes it’s tolerated if the whole grain berry is used and soaked overnight before cooking.
NO Millet or flax grains, they are estrogenic (flax particularly carcinogenic and rancid),.
Most rice is rancid.
No other type corn. Most corn is genetically engineered.
Be careful with grains, to get them the freshest you can, organic, and soak them to release some of the grain’s natural protective enzymes that make them allergenic to humans.
I have looked at some grains, such as steel cut oats with a jewelers loop (magnifying glass), and have seen fungus-looking coatings, and even worms and bugs, that to the naked eye look like part of the grain. When you add water to soak, watch out for floating debris, as it most likely is insects & insect parts as I mentioned.—Ray Peat books, newsletters, consultations.
SUGAR, SALT & OTHER:
Honey, raw and glyphosate-free only if consuming daily, but if it’s at least labeled raw and organic, it can be moderately eaten
Sugar, only 100% refined, granulated white cane sugar, this is very pure and is used medicinally as well as very sparingly if needed with egg meals (or in homemade custard and homemade ice cream)
Salt, see the Salt page, white salt, canning salt, New Zealand sea salt
Coffee
Chocolate (but avoid any product with soy ingredients, cacao chocolate if clean)
MEAT & PROTEIN:
Peat suggests about 100 grams of protein a day.
Fatty meats and fish like chicken, salmon, pork are considered dangerous now. Even Dr. Mercola has been lecturing now about no longer eating these meats/fish because the linoleic acid PUFA is so damaging to us.
Bone broth
BEST: Muscle meats from 100% grass-fed, no hormones beef or lamb
Seafood: Use great care now, most are contaminated with toxic commercial waters, mercury, other poisons: oysters (weekly if contaminant free, canned ok), crab, clams, non-fatty white fish, shrimp, mussels
Liver: 1-time per week
Shanks, oxtails
Eggs, organic, SOY-FREE, pastured
Dairy: Raw milk is best, raw milk cheeses, cottage cheese if can get with no gums, stabilizers or additives, ice cream when homemade, NO WHEY, See Dangerous Items List
SUPPLEMENTS:
See the expanded list. But in general, progesterone as Kenogen Brand Progest-E (includes Vit. E), thyroid supplement, sugar, salt, cascara, aspirin, Vit. D, Selenium, mushrooms, Vit. K
