The diets react (see scores below)
Common Ingredients
- eggplant
- chayote
- cabbage
- beef
- spinach
- garlic
- tomato paste
- scotch bonnet
- thyme
Specific recipes may vary.
Incompatible with 3 of 11 diets
Diet Ratings
Haitian Legume is a vegetable-forward stew with beef that is largely keto-compatible, but requires attention to portion size and ingredient quantities. The primary vegetables — eggplant, chayote, cabbage, and spinach — are all relatively low in net carbs. Beef provides quality protein and fat. The tomato paste is the main concern, as even small amounts (1-2 tbsp) contribute 3-6g net carbs. Chayote (~3-4g net carbs per cup) and eggplant (~2-3g net carbs per cup) are moderate but manageable. A typical serving of this dish could land anywhere from 8-18g net carbs depending on portion size and tomato paste quantity, keeping it within keto limits for most practitioners but requiring mindful portioning. The dish contains no grains, sugars, or high-starch vegetables, making it a reasonable keto option with modest adjustments.
Haitian Legume contains beef as its primary protein, which is a direct animal product and categorically excluded from a vegan diet. There is no ambiguity here — beef is slaughtered animal flesh. While the vegetable base (eggplant, chayote, cabbage, spinach, tomato paste, garlic, scotch bonnet, thyme) is entirely plant-based and would be vegan-friendly on its own, the inclusion of beef makes this dish non-vegan. A vegan adaptation could replace the beef with mushrooms, jackfruit, or additional legumes, but as traditionally prepared, this dish cannot be approved.
Haitian Legume is a vegetable-rich beef stew featuring eggplant, chayote, cabbage, spinach, tomato paste, garlic, scotch bonnet pepper, and thyme — all whole, unprocessed ingredients that align strongly with paleo principles. Beef is a core paleo protein, and every vegetable in this dish was available to or analogous to what hunter-gatherers consumed. Tomato paste warrants minor attention as a concentrated, minimally processed product, but it contains no non-paleo additives in its basic form and is widely accepted in the paleo community. Garlic, thyme, and scotch bonnet are approved herbs and spices. There are no grains, legumes, dairy, seed oils, or refined sugars present. Despite the dish's name ('Legume'), it contains no actual legumes — the name refers to the French/Creole word for vegetables.
Haitian Legume is a vegetable-rich stew featuring eggplant, chayote, cabbage, spinach, garlic, tomato paste, and aromatics — all of which are highly compatible with Mediterranean diet principles. The dish is fundamentally plant-forward, which is strongly encouraged. However, beef is the primary protein, and red meat is limited to only a few times per month or once weekly in the Mediterranean diet. The quantity of beef relative to the abundant vegetables matters significantly: if beef is used sparingly as a flavoring agent within a largely vegetable-based stew, the dish leans more acceptable. If beef is a dominant component, it contradicts core principles. The otherwise excellent vegetable profile prevents a full 'avoid' rating, but the red meat inclusion prevents approval.
Haitian Legume is almost entirely plant-based despite containing beef. The dish is dominated by vegetables — eggplant, chayote, cabbage, spinach, tomato paste, garlic, scotch bonnet pepper, and thyme — all of which are explicitly excluded on the carnivore diet. The beef is present but serves as a minor component in what is fundamentally a vegetable stew. Every plant ingredient violates carnivore principles: eggplant and chayote are vegetables, cabbage and spinach are leafy vegetables, tomato paste is a processed plant product, garlic and thyme are plant-based aromatics/spices, and scotch bonnet is a plant-based pepper. There is no ambiguity here — the overwhelming majority of this dish's ingredients are forbidden on a carnivore diet. The only salvageable element would be the beef itself if isolated.
Haitian Legume is a hearty vegetable and beef stew featuring entirely Whole30-compliant ingredients. Eggplant, chayote, cabbage, spinach, garlic, tomato paste, scotch bonnet pepper, and thyme are all whole, unprocessed vegetables and seasonings explicitly allowed on Whole30. Beef is a permitted protein. Despite its name ('Legume' refers to 'vegetables' in French/Haitian Creole), this dish contains no actual legumes in the prohibited sense — it is a vegetable stew. All listed ingredients are clean and compliant with no excluded categories present.
Haitian Legume contains two high-FODMAP ingredients that make it unsuitable during the elimination phase: garlic (high in fructans — one of the most potent FODMAP triggers, avoid at any culinary amount) and eggplant (high in fructans at standard serving sizes, e.g., 75g or more). These two alone are sufficient to classify the dish as high-FODMAP. The remaining ingredients are more favorable: beef is FODMAP-free, chayote is low-FODMAP at standard servings, cabbage is low-FODMAP at ~75g, spinach is low-FODMAP at small serves (~75g raw), tomato paste has a low-FODMAP threshold of ~2 tablespoons (28g) but is often used in larger quantities in stews, scotch bonnet pepper is low-FODMAP, and thyme is low-FODMAP as an herb. However, the combination of garlic and eggplant — both used in meaningful quantities in this traditional dish — makes the overall dish high-FODMAP with no realistic modification short of removing or substituting those ingredients. Garlic-infused oil could replace garlic, but eggplant is structural to this dish and cannot simply be omitted.
Haitian Legume is a vegetable-rich stew that aligns well with many DASH principles — eggplant, chayote, cabbage, spinach, tomato paste, and aromatics like garlic and thyme are all DASH-friendly ingredients high in potassium, magnesium, and fiber. However, the primary protein is beef, which DASH limits due to saturated fat and cholesterol concerns. The dish's overall DASH compatibility depends heavily on the cut and quantity of beef used. A lean cut (e.g., sirloin or round) in a small portion (3 oz or less) would push this closer to 'approve,' while a fattier cut (e.g., chuck, short rib) or large portion would increase saturated fat intake significantly. Tomato paste can contribute moderate sodium depending on the brand and amount used. Overall, the vegetable base is exemplary, but beef as the primary protein introduces meaningful caution under DASH guidelines.
Haitian Legume is a remarkably Zone-friendly dish in its ingredient profile. The vegetable base — eggplant, chayote, cabbage, and spinach — is composed almost entirely of low-glycemic, high-fiber, polyphenol-rich vegetables that Zone methodology strongly favors. These count as 'favorable' carbohydrates and are exactly the kind of colorful, fibrous carbs Dr. Sears recommends at the foundation of Zone eating. Garlic, thyme, and scotch bonnet add flavor with negligible glycemic impact. Tomato paste contributes a modest amount of carbohydrate but also lycopene (a valued polyphenol in Sears' later anti-inflammatory work). The primary concern is the beef — Zone prefers lean protein, and the cut used in Legume matters significantly. Traditional preparations often use bone-in, fattier cuts (e.g., beef chuck or bone-in short ribs), which elevates saturated fat content beyond Zone ideals. If lean beef (e.g., sirloin, eye of round) is used and portioned to approximately 3 oz cooked (~21g protein), the dish can be well-balanced as a Zone meal. The dish naturally produces a high carb-to-protein ratio by volume, so portioning the beef generously and controlling starchy accompaniments (like rice, which is often served alongside) is key. Without rice, the dish itself skews well toward Zone ratios.
Haitian Legume is a nutrient-dense vegetable stew with a strong anti-inflammatory vegetable base — eggplant, chayote, cabbage, spinach, and tomato paste all contribute antioxidants, fiber, and phytonutrients. Garlic and thyme are well-established anti-inflammatory herbs. Scotch bonnet pepper contains capsaicin, which has documented anti-inflammatory effects. These components strongly favor an anti-inflammatory profile. The limiting factor is beef as the primary protein. Beef is categorized as 'limit' under anti-inflammatory frameworks due to saturated fat content and associations with elevated inflammatory markers like CRP and IL-6. However, the beef-to-vegetable ratio in Legume is typically quite favorable — vegetables dominate this dish and beef is used more as a flavoring agent than a centerpiece, which mitigates the concern significantly. Tomato paste is a concentrated source of lycopene, an anti-inflammatory carotenoid whose bioavailability is enhanced by cooking. Overall, the dish lands in the 'caution' range — closer to the upper end — because the abundant anti-inflammatory vegetables and spices do real work, but the beef component prevents a full 'approve' verdict under strict anti-inflammatory principles.
Haitian Legume is a nutrient-dense vegetable stew with meaningful upsides for GLP-1 patients: eggplant, chayote, cabbage, and spinach together deliver substantial fiber and micronutrients, and the tomato paste and garlic add flavor without significant calories or fat. The beef component is the primary concern — Haitian Legume traditionally uses braised beef (often a tougher, fattier cut like chuck or stew beef), which introduces saturated fat and can be harder to digest given GLP-1-slowed gastric emptying. The scotch bonnet pepper is a meaningful flag: it is one of the hotter chili varieties and may worsen reflux, nausea, or GI discomfort in GLP-1 patients who are already prone to these side effects. The dish is not fried and is vegetable-forward, which works strongly in its favor. If prepared with a lean beef cut (sirloin, round) and the scotch bonnet used sparingly or omitted, this dish moves closer to an approve. As typically prepared with a fattier braising cut and full scotch bonnet heat, caution is appropriate.
*See how scores were generated at our methodology page.
Nutritional profile
Six traits that cut across every diet.
Fiber & Plants
How much whole-plant food and fiber it delivers.
Healthy Fats
The quality of its fats (unsaturated, omega-3).
Whole / Unprocessed
How close it is to its natural, unprocessed form.
Gut Gentle
How easy it is on digestion (low FODMAP, few irritants).
Low Glycemic
How little it spikes your blood sugar.
Protein Density
How much protein it packs per calorie.
Controversy Index
Higher controversy = more disagreement between diets.
Diet-Specific Tips
Keto — 6/10View tips
- Beef provides keto-friendly protein and fat as the primary protein
- Eggplant, cabbage, and spinach are low net-carb vegetables compatible with keto
- Chayote is moderate in net carbs (~3-4g per cup) — portion control advised
- Tomato paste adds 3-6g net carbs per 1-2 tbsp — a meaningful contribution
- No grains, added sugars, or starchy vegetables present
- Cumulative carb load from multiple vegetables requires portion awareness
- Scotch bonnet, garlic, and thyme are negligible in net carbs
Paleo — 8/10View tips
- Beef is a core paleo-approved protein
- All vegetables (eggplant, chayote, cabbage, spinach) are paleo-approved
- Garlic, thyme, and scotch bonnet are approved herbs and spices
- Tomato paste is minimally processed and generally accepted in paleo
- No grains, legumes, dairy, seed oils, or refined sugar present
- Dish name is misleading — contains no actual legumes
Mediterranean — 5/10View tips
- Abundant plant-based vegetables (eggplant, chayote, cabbage, spinach) strongly align with Mediterranean principles
- Beef as primary protein conflicts with red meat limitation guidelines
- Garlic, tomato paste, and herbs are core Mediterranean-compatible aromatics
- No refined grains, added sugars, or highly processed ingredients
- No olive oil explicitly listed, though it may be used in preparation
- Overall dish is vegetable-dominant, mitigating red meat concern somewhat
Whole30 — 9/10View tips
- All vegetables (eggplant, chayote, cabbage, spinach) are Whole30-approved
- Beef is a compliant protein source
- Garlic, thyme, scotch bonnet, and tomato paste are all allowed seasonings/flavor bases
- 'Legume' is Haitian Creole for 'vegetables' — the dish contains no prohibited legumes
- No grains, dairy, added sugars, soy, or other excluded ingredients in the listed components
DASH — 6/10View tips
- Excellent vegetable diversity (eggplant, chayote, cabbage, spinach) — high in potassium, magnesium, and fiber, all core DASH nutrients
- Beef is a red meat limited by DASH due to saturated fat — cut and portion size are critical determinants
- Garlic and thyme add flavor without sodium — a DASH best practice for reducing salt dependence
- Tomato paste sodium content varies widely by brand; low-sodium versions score higher
- Scotch bonnet pepper is DASH-neutral — adds heat without fat or sodium
- No added salt, processed ingredients, or high-sodium condiments noted — preparation method matters greatly
Zone — 8/10View tips
- Excellent low-glycemic vegetable base (eggplant, chayote, cabbage, spinach) — all 'favorable' Zone carbohydrates
- High fiber content from vegetables reduces net carbs and glycemic impact
- Polyphenol-rich ingredients (garlic, scotch bonnet, spinach, tomato paste) align with Sears' anti-inflammatory emphasis
- Beef cut and fat content is the critical variable — lean cuts make this Zone-ideal; fatty cuts add excess saturated fat
- No high-glycemic carbohydrates in the dish itself; problematic only if served with white rice
- Portion control needed to balance protein (~3 oz lean beef) against the larger vegetable volume
- No processed ingredients or refined carbohydrates
Anti-Inflammatory — 6/10View tips
- Eggplant is rich in nasunin and chlorogenic acid — potent antioxidants with anti-inflammatory properties
- Spinach provides folate, vitamin K, and flavonoids that reduce inflammatory markers
- Garlic contains allicin and organosulfur compounds with well-documented anti-inflammatory activity
- Scotch bonnet pepper is high in capsaicin, which inhibits NF-κB inflammatory signaling
- Thyme contains rosmarinic acid and luteolin, both anti-inflammatory polyphenols
- Tomato paste is a concentrated source of lycopene, a carotenoid that reduces CRP and IL-6
- Beef (primary protein) is classified as 'limit' due to saturated fat and pro-inflammatory potential — key downside
- Vegetable-to-meat ratio is favorable; beef plays a secondary role, reducing its inflammatory impact
- Chayote and cabbage add fiber and vitamin C without inflammatory burden
- No refined oils, added sugars, or processed additives detected
GLP-1 Friendly — 5/10View tips
- High vegetable fiber content from eggplant, chayote, cabbage, and spinach supports GLP-1 fiber priority
- Beef is the primary protein — cut determines fat content significantly; fatty braising cuts increase saturated fat and digestive burden
- Scotch bonnet is a high-heat pepper and a meaningful reflux and nausea risk for GLP-1 patients
- Braised preparation (not fried) is a positive — easy digestibility is better than greasy or fried dishes
- No refined grains, added sugars, or processed ingredients — good nutrient density
- Protein content from beef supports the protein priority but lean cut selection matters considerably
- Portion sensitivity: a small serving of this stew with controlled beef quantity can be GLP-1 friendly; a large portion with a fatty cut is not