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The Red List

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Red List

Stay away from this list especially if you are Banting to lose weight . All the items on this list is not banting friendly and should not be consumed while Banting . Eating from this list can result in weight gain instead of  weight loss. Eating from this list is called ” FALLING OFF THE WAGON”!


  • All flours from grains – wheat flour, corn flour, rye flour, barley flour, pea flour, rice flour etc
  • All forms of bread
  • All grains – wheat, oats, barley, rye, amaranth, quinoa, teff etc
  • Beans (dried)
  • “Breaded” or battered foods
  • Bran
  • Breakfast cereals, muesli, granola of any kind
  • Buckwheat
  • Cakes, biscuits, confectionary
  • Corn products – popcorn, polenta, corn thins, maize
  • Couscous
  • Crackers, cracker breads
  • Millet
  • Pastas, noodles
  • Rice
  • Rice cakes
  • Sorghum
  • Spelt
  • Thickening agents such as gravy powder, maize starch or stock cubes


  • Beer, cider
  • Fizzy drinks (sodas) of any description other than carbonated water
  • Lite, zero, diet drinks of any description


  • Cheese spreads, commercial spreads
  • Coffee creamers
  • Commercial almond milk
  • Condensed milk
  • Fat-free anything
  • Ice cream
  • Puddings
  • Reduced-fat cow’s milk
  • Rice milk
  • Soy milk


  • All seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn)
  • Chocolate
  • Commercial sauces, marinades and salad dressings
  • Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats


  • Fruit juice of any kind
  • Vegetable juices (other than home-made with Green list vegetables)


  • All fast food
  • All processed food
  • Any food with added sugar such as glucose, dextrose etc


  • All unfermented soya (vegetarian “protein”)
  • Meats cured with excessive sugar
  • Vienna sausages, luncheon meats


  • Beetroot
  • Legumes
  • Parsnips
  • Peanuts
  • Peas
  • Potatoes (regular)


  • Agave anything
  • Artificial sweeteners (aspartame, acesulfame K, saccharin, sucralose, splenda)
  • Cordials
  • Dried fruit
  • Fructose
  • Honey (except for 1 t on orange list)
  • Malt
  • Sugar
  • Sugared or commercially pickled foods with sugar
  • Sweets
  • Syrups of any kind

Thanks to Real Meal Revolution for this easy to follow list and Prof. Tim Noakes!



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  1. This is really help full. Where does Naartjies and Oranges fitt in? Yes/no no?
    New to Banting at almost 71 years. 😜

  2. Help please! How do I check the carb content on cordials. What can I drink? Thank you. Ria

    • Sugar= Carbs. So if it contains sugar its a no. Most cordials contain sugar, only non sweetened flavoured water is allowed, like Loka and Ramlosa. Other brands are also ok but not the ones with sugar. If it contains fruit juice its a No because juice = Sugar.

  3. Hi there, I have come across a really good sweetner. It is called Suganon. It is a low kilojoule sweetner that contains no aspartame or cyclamates. However it does contain 15mg sodium saccharin. Will this be safe to use whilst banting?

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