Nutrition Topic 2. Metabolic Typing Food Groups


Metabolic Typing Food Groups

Based on the Dr. Kristal Protocol, modified by Dr. Logan

Background Information

Most people are not 100% in Group 1 or Group 2 but are in some percentage of each. Group 1 foods are higher in complex carbohydrates whereas Group 2 foods are higher in proteins and fats. If someone is vigorously exercising, during that time Group 1 may predominate even if they are normally in Group 2. For other reasons, for example, because of allergies, culture, or race genetics, this list may need modification.


Group 1 Foods

Predominant Foods: Complex Carbohydrates

Slow Oxidizers and Sympathetics


Proteins Carbs Fats
Meat Seafood Dairy + Grains Veg. Fruit Oils/Nuts
Lighter meats and less darker meats White fish mostly Low fat Most whole grains OK Mostly this list Mostly this list Use sparingly
turkey breast, chicken breast, pork, buffalo, ostrich trout, cod, haddock, perch, tuna (white), crab, shrimp cheese, cottage cheese, milk, yogurt (plain), eggs (limit) wheat, corn, barley, buckwheat, millet, brown rice, quinoa beet, broccoli, Brussel’s sprouts, cabbage, chard, cucumber, eggplant, garlic, kale, leafy greens, lettuce, onions, potatoes, squash (soft), tomatoes, yam, zucchini apples, banana, cherries, citrus, grapes, melons, peaches, pineapple, plum almonds. cashews, tahini, olive oil
Moderate use of coconut oil, sesame oil, other nuts, seeds
Minimize salty foods, organ meats, red meats Minimize oily fish Minimize oats, beans, lentils Minimize avocado, artichoke, asparagus, carrots, cauliflower, olives, peas, spinach Minimize butter, fatty foods

Group 2 Foods

Predominant Foods: Proteins and Fats

Fast Oxidizers and Parasympathetics


Proteins Carbs Fats
Meat Seafood Dairy + Grains Veg. Fruit Oils/Nuts
All are OK but emphasize dark meats All are OK but emphasize oily fish All whole milk is OK Most are OK in moderation Emphasize the following Only have the following in moderation All oils, nuts, and seeds are OK, including
beef, lamb, liver, poultry (dark), red meat anchovies, caviar/roe, herring, mackerel, salmon, sardines, tuna (dark) cheese, cottage cheese, cream, milk, ricotta, yogurt (plain)
amaranth, barley, buckwheat, corn, kamut, millet, oats, quinoa, brown rice, spelt
beans (dried)lentils
artichoke, asparagus, avocado, carrots, cauliflower, celery, green beans, mushrooms, olives, peas, spinach, winter squash
Moderately use chard, green salads, kale
apples (tart), banana (firm), blueberries, pears
Moderately use apricots, berries (other), plums
butter, nut butters, tahini, coconut, olive oil, sesame oil
almonds, brazils, cashews, pecans, pumpkin, sunflower, walnuts
Minimize wheat, white rice Minimize broccoli, potatoes, mustard greens, tomatoes, zucchini Minimize citrus fruits, grapes, fruit juice

Key items to consider with Group 2 is to limit wheat (common varieties), tomatoes, broccoli, and citrus fruits.


Download this page as a PDF for convenient format.


Leave a comment

Your email address will not be published.


This site uses Akismet to reduce spam. Learn how your comment data is processed.