[ Open edition ]
Appendix H: The Shopper’s Integrity Card
A section of The Maha Principle by Mayone Maha Rajan.
Pocket Guide to the Grocery Aisle
Note: This appendix is designed as a reference card. In a print edition, it can be cut out and folded to wallet size. In the digital edition, screenshot or save the page for use in the grocery store.
SIDE A: THE VETO LIST
If you see these ingredients, put it back.
The ‘Hateful Eight’ Seed Oils (inflammatory / oxidised under heat) - Canola oil (rapeseed) - Soybean oil - Corn oil - Cottonseed oil - Sunflower oil - Safflower oil - Grapeseed oil - Rice bran oil
The Sugar Disguises (metabolic disruptors) - High-fructose corn syrup (HFCS) - Maltodextrin - Dextrose / sucrose (in processed products) - Agave nectar - Fruit juice concentrate - Invert sugar / cane sugar (in heavily processed contexts)
The Chemical Saboteurs (gut and brain disruptors) - Red 40 / Yellow 5 / Yellow 6 / Blue 1 (petroleum-derived dyes) - Potassium bromate - Polysorbate 80 - Aspartame / sucralose / acesulfame potassium - “Natural flavours” (when listed without specificity in ultra-processed products)
The Five-Ingredient Rule: If a packaged product has more than five ingredients, treat it with suspicion. If any ingredient requires a chemistry background to identify, treat it as a disqualification.
SIDE B: THE GREEN LIGHT LIST
These are the nutrient-dense staples that belong in the sovereign kitchen.
Protein — The Anchor - Ground beef, 80/20 (cheaper and more nutritious than lean) - Whole eggs (the most complete single food available) - Chicken thighs (better fat profile than breast) - Sardines and wild salmon (omega-3 dense, low mercury) - Beef liver (the most nutrient-dense food per dollar — start with liverwurst or pâté if the flavour is unfamiliar)
Fats — The Fuel - Butter (grass-fed where available) - Ghee and tallow (high-heat stable, no oxidation) - Coconut oil (metabolic fuel) - Extra virgin olive oil (cold use or low heat only)
Carbohydrates and Fiber — Seasonal Energy - White rice (low anti-nutrient load) - Potatoes and sweet potatoes - Seasonal whole fruit (berries, apples, melon) - Raw honey and genuine maple syrup (in moderation) - Fermented vegetables (sauerkraut, kimchi, pickles — live culture only) - True sourdough bread (long fermentation, short ingredients list)