Keto & Banting Green List

What It Is, Why It Matters, and How Not to Stuff It Up

Let’s get straight into it. No fluff.

The banting green list isn’t some fancy, niche diet thing for influencers. It’s the core of proper low-carb, healthy-fat (LCHF) living. It’s what you eat when you’re serious about ditching sugar, cutting cravings, balancing blood sugar, and actually seeing results.

Forget the random internet advice. The real green list — the one built on science and proven by thousands of South Africans who’ve dropped kilos, balanced their sugar, and felt lekker again — is strict. And it works because it’s strict.

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What Is the Banting Green List?

It's a list of foods that are safe. Legit safe. As in: no blood sugar spikes, no hidden starches, no “but it’s natural” nonsense. Just clean, real foods that keep you in ketosis, help you drop fat, support your energy, and don’t mess with your system.

If it’s on the green list, you can eat it freely. No measuring. No counting. No anxiety.

The goal: zero sugar crashes. No cravings. And sustainable energy that doesn’t make you raid the fridge at 11pm.

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The Green List Is Not a Free-For-All

Don’t get clever. Just because something is “low-carb” doesn’t mean it’s banting-approved.

The green list is for strict phase Banting. That means:

• Under 25g net carbs a day

• No grain or starch fillers

• No sneaky legumes (yes, even lentils are a no for now)

• No fake low-carb bars full of sweeteners and processed junk

You want results? Stick to the green list.

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Real Examples — What’s on the Green List?

Animal proteins: beef, lamb, chicken (skin on), eggs, fish, organ meats. Fatty cuts welcome. No lean protein obsession here.

Natural fats and oils: butter, ghee, tallow, duck fat, olive oil, coconut oil. Don’t be scared of fat — that’s literally the point of Banting.

Non-starchy veg: cauliflower, broccoli, spinach, zucchini, cucumber, lettuce, brinjals, peppers, mushrooms, kale, cabbage. Your new best friends.

Herbs and spices: garlic, parsley, thyme, oregano, chilli, cinnamon. Just don’t drown everything in store-bought marinades or “spice blends” laced with maltodextrin.

Fermented foods: kimchi, sauerkraut (no sugar added), apple cider vinegar (with the mother). These help your gut. Most people forget that.

Nuts and seeds: limited quantities only. Almonds, walnuts, pumpkin seeds, flax, chia. Don’t get carried away — these still carry carbs.

Water, tea, black coffee. Maybe a dash of cream. But no sugar. No milk. No fruit juice. No smoothies. No "but it's just a teaspoon" excuses.

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Common Mistakes People Make (That Tank Your Results)

Let’s break it down:

1. Trying to bant with sweeteners
   You’re either cutting sugar or you’re not. Artificial sweeteners (yes, even erythritol and xylitol) can trigger insulin, mess with hunger signals, and delay fat adaptation. Especially in the early weeks.

2. Overeating dairy
   Cheese, cream, butter — yes, they’re green list approved. But they’re also easy to binge. And for many people, they slow down fat loss. Track it or cut it back.

3. Too many nuts
   They’re not snack food. A few grams here and there, fine. But a whole bag of salted macadamias? That’s how you stall weight loss.

4. Using “low-carb” products that aren’t on the green list
   Just because something says “keto-friendly” doesn’t mean it belongs in your banting plan. Most of it’s marketing. Flip the label. If you see corn fibre, maltodextrin, “modified starch,” or anything that ends in -ose, drop it.

5. Not eating enough fat
   If you cut carbs but don’t increase your fat, you’ll crash. Your body needs something to burn. This isn’t low-fat. It’s low-carb, high-fat. Big difference.

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When Should You Use the Green List?

When you’re starting out. When you’ve stalled. When you want to reset.
This is your hard reset.

Green list is your strict-phase tool. It’s how you heal insulin resistance, burn stored fat, and train your metabolism to work smarter. It's not forever — but it's where you start, and where you come back to when your body's off balance.

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What Happens If You Don’t Do It Right?

You’ll stall. You’ll bloat. You’ll crave. And then you’ll think banting doesn’t work.

It does. But only if you do it properly.

This isn’t about being half-in. The green list only works when you commit. It’s a protocol. Not a maybe.

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HEBA® — Built For The Green List

Yup, every HEBA® product is green-list approved.
Grain-free. Gluten-free. No sugar. No junk. No dodgy starches or “just a bit of oats” hidden in the fine print.

Whether you’re making pap, pizza, porridge or bread — HEBA® gives you the freedom to eat well and stay 100% on track. Without the drama. Without the guessing. Without the cravings.

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Real Talk — The Green List Works

Clean carbs. Good fats. Quality protein.
That’s it. That’s the whole formula.

Don’t complicate it. Don’t try bend it.

Print the list. Stick it on your fridge. Eat from it.
That’s how you drop the fat, get your energy back, and eat like you actually care about your health.

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Want recipes that follow it to the letter?
👉 Download the FREE HEBA® Community Cookbook and stay green-list compliant without missing out on flavour.

Now you know. So go do it properly.