🍎 Food guide
Allowed ✅, avoided ❌, and conditional ⚠️ foods in the Tayyibat system.
Bread & grains
- Rice (all kinds)✅ Allowed
- Freekeh✅ Allowed
- Corn✅ Allowed
- Potato & sweet potato✅ Allowed
- Whole-wheat toast(Whole wheat only)⚠️ Conditional
- White flour & its products❌ Avoid
Fats & dairy
- Olive oil✅ Allowed
- Butter & ghee✅ Allowed
- Aged cheeses (cheddar, mozzarella, romi)✅ Allowed
- Fresh milk, yogurt, white cheese❌ Avoid
Proteins
- Beef / buffalo(Once weekly)⚠️ Conditional
- Lamb(Twice weekly)⚠️ Conditional
- Natural sea fish✅ Allowed
- Liver & organ meats✅ Allowed
- Eggs❌ Avoid
- Chicken & poultry❌ Avoid
- Farmed fish❌ Avoid
Fruits
- Apple & pear (peeled)✅ Allowed
- Strawberry & berries✅ Allowed
- Grapes, figs, dates✅ Allowed
- Mango (juice)(Juice only)⚠️ Conditional
🔬 Scientific evidence (1)
Across prospective cohorts, higher dietary glycemic load was associated with a graded higher risk of type 2 diabetes.
Livesey et al. — Am J Clin Nutr 2013 ↗
- Watermelon & cantaloupe❌ Avoid
🔬 Scientific evidence (2)
Across prospective cohorts, higher dietary glycemic load was associated with a graded higher risk of type 2 diabetes.
Livesey et al. — Am J Clin Nutr 2013 ↗In a meta-analysis of observational studies, low-GI/low-GL diets were associated with reduced risk of type 2 diabetes and heart disease.
Barclay et al. — Am J Clin Nutr 2008 ↗
Sweets
- Honey & jam✅ Allowed
- Chocolate✅ Allowed
- Tahini halva & dates✅ Allowed
Drinks
- Black coffee✅ Allowed
- Green tea✅ Allowed
- Carbonated drinks❌ Avoid
Vegetables
- Zucchini(2nd degree)⚠️ Conditional
- Okra(3rd degree)⚠️ Conditional
- Eggplant(4th degree)⚠️ Conditional
- Raw leafy greens & legumes❌ Avoid