Bananas and the THM Diet


Serene and Pearl have a lot to say about bananas. Here are some quotes from their book:

“A word about bananas. God made them and they are a wonderful food. We buy them for our children, who are growing and still very insulin sensitive since they have young cells and run around all day. We very rarely eat bananas ourselves, as they are more like potatoes, and can easily fatten an adult. If you don’t want to say a complete goodbye to them, stick to half a banana as a limit when eating E style. Fill up on something else and we have plenty of choices for you.” page 83

“Can we remind you again to please steer clear of bananas, or use only half a banana in an E smoothie?” p. 247

A Question and answer from the Book: I thought bananas were healthy. This is the first time I’ve been told to not eat them. What about other fruits like watermelon, pineapple, and mangoes?

Yes, bananas are healthy. God made them for a purpose. They are excellent for growing children and for people who struggle to keep on weight. !e reason for this is that they are much higher in sugars than the other fruits we suggest. Tropical fruits on a whole have less fiber and more sugar. This doesn’t mean you should totally exclude them from your diet. You can have small amounts of these with E meals, e.g., mango in some salsa, pineapple in some cottage cheese, small piece of watermelon, or half a banana. Personally, we stay away from bananas, but we had addictions to them in the past. Three in one sitting was not beyond us, so they are trigger foods for us.  p. 596

Note: Pearl and Serene recommend using banana extract in several recipes if you still want that banana flavor.

“We call bananas and other high glycemic fruits healthy since God made them, but only for those whose blood sugar can handle them. If something is chock full of vitamins and minerals and yet causes your waistline to expand and spike your blood sugar levels, which is aging and inflammatory, it is not healthy for you.” p. 596

So, how many carbohydrates are in a medium-sized banana? Twenty-seven (27). The THM diet allows 45 grams of carbohydrates in an “E” meal and only 4-9 grams of carbohydrates in an “S” meal. (Essentially zero grams of carbohydrates are allowed in an “FP” meal.)

Does this mean you can go ahead and eat a ¾ of a banana in an “E” meal or snack and not gain weight? Well, you might, but I can’t. When I eat a even 1/2 of a banana I may not gain weight that day, but I know I’m likely not going to lose any weight.



THM Creamy Mocha Smoothie Recipe (FP, E or S)

smoothie photo

A friend and I like to swap THM recipes, so today I’d like to share one of my favorites. It’s not original. It’s merely my adaptation from the THM book, but it’s delicious and, due to the glucomannan powder, very filling.

Creamy Mocha Smoothie (FP, E or S)

1 cup almond milk (FP or E) or coconut milk (S)

1/3 cup Greek yogurt or nonfat cottage cheese (FP or E) or lowfat cottage cheese (S)

1 scoop of protein powder—egg whites (FP or E) or whey (S)

1 tsp vanilla

~1/8 tsp sea salt

½ tsp glucomannan powder

2 T xylitol

1/8 cup cocoa powder

1 T flax meal

¼ tsp. any super green powder (i.e. spirulina or chlorella)

6 coffee ice cubes


1)      Blend all but the ice.

2)      Let rest 20 seconds to let the glucomannan gel.

3)      Add coffee cubes.

4)      Blend.

5)      Serve.

THM Shopping List

smoothie photo

In the THM diet book, Serene Allison and her sister Pearl Barrett have shopping lists available, but they’re not organized the way I would like. I wanted a list organized into weight loss categories and I did not want any foods on those lists that were for weight maintenance rather than weight loss.

So, below is my shopping list, categorized according to general locations in the grocery store and labeled “S” for Satisfying, “E” for Energizing or Refuel, and “FP” for Fuel Pull: (If any foods are in all three categories, I just wrote “ALL.”) Please bear in mind that the labels are important in your diet. Do not eat an E food with an S food, unless you see and S and an E together or the word ALL. As Serene and Pearl say, you might be eating an E meal and accidentally S yourself or vice versa. This can ruin your weight loss efforts for the day. But isn’t it great to finally know why you gain weight or can’t lose it? It’s better than years of not knowing and always wondering what you’re doing wrong. And you can get back on track right away or the very next day!

Dry Goods  Coffee, black – ALLTea – ALLBeans/legumes – E

Sprouted grain bread – E

Nuts and seeds – E, FP

Nut butters – E, FP

Chicken broth – ALL

Brown rice – E

100% fruit jam – E, FP


ProduceLeafy greens – SMushrooms – S

Tomatoes – E

Sweet potatoes – E, FP

All vegetables but potatoes – E

Berries – E, FP

All fruit in moderation but bananas – E

Avocado – FP

Lemons and limes in moderation – ALL

Dairy/DeliCoconut butter – SButter – S

Goat cheese – ALL

Eggs, whole omega 3 – S

Cheese, in moderation – S

Egg whites – S, E

Ricotta cheese – S

Cottage cheese regular – S

Cottage cheese, nonfat – S, E

Yogurt, plain, Greek nonfat – E

Laughing Cow or Weight Watcher’s cheese – ALL

Turkey bacon – ALL

Turkey pepperoni – ALL


Health Foods & BulkDried, unsweet coconut – SWhey protein powder – S

Hemp protein powder – S

Sprouted grain flour – E (optional)

Quinoa – E

Glucommanan powder – ALL

Fat free Reddi Wip – ALL

Glucommanan “Miracle” noodles – ALL

Defatted Peanut Flour – E, FP

Psyllium husk powder – ALL

Bragg’s liquid aminos – ALL

Kelp noodles – ALL

Any of the following sugar free sweeteners: xylitol powder, liquid stevia, stevia powder, Truvia or eyrithritol – ALL*

Almond flour – E, FP

Maca powder – ALL (optional)

Chia seeds – ALL (optional)

Goji berries – ALL (optional)

Vegetable glycerin – ALL (optional)

Canned/BakingPlain almond, hemp or flax milk – ALLCoconut oil – S

Extra virgin olive oil – S

Oil, any healthy – S

Cocoa powder – ALL

Pumpkin, whole canned –E

Cinnamon – ALL

Pumpkin pie spice – ALL

Ginger – ALL

Sea salt – ALL

Pepper – ALL


Grains, Breads, PastasWasa crackers – E, FPDreamfields Pasta – E

Sprouted wraps – E

Sprouted grain bread – E


MeatsAll nitrate- free meats – SGrass fed beef – S

Salmon – S

Chicken breast – ALL

Tilapia – ALL

Lean fish – ALL

CannedCoconut milk, full fat – SCoconut milk, nonfat – E, FP

Coconut cream – S

Tomato sauce – E

100% fruit jam/jelly – E

*I use xylitol or Truvia for sweetener.

I hope this makes understanding the book easier for you.

Please note that I will continue to add to or modify this list if I have forgotten anything or made a mistake somewhere. If anyone notices an error, please let me know so I can rectify it. Thanks!