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GLYCEMIC
MATRIX
GUIDE TO
LOW GI AND GL
EATING
Decreasing Glycemic Index (GI)----->
Low GD
(.051 to .100)
Moderate GD
(.101 to .150)
High GD
(.151 to 1.000)
Best choice
Low GI
(41 to 55)
Moderate GI
(56 to 69)
High GI
(70 to 100)
Worst choice
RICHARD A. PRICE
AUTHOR OF
HOW I LOST 80 POUNDS
WITH SMART CARB EATING
GLYCEMIC MATRIX
GUIDE TO
LOW GI AND GL
EATING
BY
RICHARD A. PRICE
Table of Contents
ACKNOWLEDGEMENTS....................................................................v
CHAPTER ONE:
EFFECTIVE WEIGHT MANAGEMENT............................................1
TWO POWERFUL DIETARY PRINCIPLES .................................... 1
(1) ENERGY DENSITY...................................................................... 1
(2) GLYCEMIC IMPACT ................................................................... 2
GLYCEMIC DENSITY ....................................................................... 3
INTRODUCING THE GLYCEMIC MATRIX ................................... 4
LOOKING AHEAD ............................................................................ 5
CHAPTER TWO:
GLYCEMIC MATRIX............................................................................6
NON-STARCHY VEGETABLES ....................................................... 6
FRUIT .................................................................................................. 7
STARCHES - BREAD ........................................................................ 8
STARCHES - CEREAL ...................................................................... 9
STARCHES - GRAINS AND STARCHY VEGETABLES .............. 10
STARCHES - LEGUMES ................................................................. 10
SOUPS ............................................................................................... 11
DAIRY ............................................................................................... 11
SUGARS............................................................................................ 12
FATS .................................................................................................. 12
INDULGENCES ............................................................................... 13
LOOKING AHEAD .......................................................................... 13
CHAPTER THREE:
USING THE FOOD LISTS...................................................................14
LOW GLYCEMIC LOAD DIETING ............................................... 14
LOW GLYCEMIC INDEX DIETING .............................................. 16
CHOOSING FOODS WITH A MINIMUM GI OF FORTY............. 16
THE RELATIONSHIP OF GI AND GLYCEMIC DENSITY .......... 17
NUTRITIONAL BALANCE ............................................................ 18
PUTTING IT ON YOUR PLATE...................................................... 19
LOOKING AHEAD .......................................................................... 20
CHAPTER FOUR:
FIVE GL CARBOHYDRATE LIST.....................................................22
NON-STARCHY VEGETABLES ..................................................... 22
FRUIT ................................................................................................ 24
STARCHES - BREAD ...................................................................... 26
STARCHES - CEREAL .................................................................... 27
STARCHES - GRAINS AND STARCHY VEGETABLES .............. 29
CHAPTER EIGHT:
THE CHALLENGE AHEAD...............................................................60
MY JOURNEY OF DISCOVERY .................................................... 60
THE LEADING EDGE OF WEIGHT MANAGEMENT................. 60
MOVING TO THE GLYCEMIC MATRIX ...................................... 61
THE REMAINING TASK................................................................. 61
APPENDIX A: COMBINED REFRIGERATOR LIST.....................62
APPENDIX B: BEST CEREAL SOURCES OF FIBER...................64
APPENDIX C: GLYCEMIC INDEX FACTORS................................66
APPENDIX D: BENEFITS OF FIBER................................................67
BIBLIOGRAPHY.................................................................................68
AUTHOR CONTACT INFORMATION...............................................74
ACKNOWLEDGEMENTS
So many things went into the creation of this book that
it is difcult to know where to begin. For many years I have
had the ambition to become an author. Perhaps it was because
my mother was a writer, but it seemed to be an even deeper
seated desire. My rst attempt at writing was an accounting
book which I tried, without success, to market in the traditional
manner by trying to nd an agent. Thank goodness someone
invented print-on-demand publishing which allows anyone to
publish a book. Unfortunately, it has also vastly increased the
books that vie for the purchasers attention.
The subject matter of my writings made a dramatic turn
when I became a Type 2 Diabetic. This was denitely a blessing
in disguise. It was the impetus for me to lose weight and save
myself from a possible future health calamity such as a stroke
or heart attack.
The Good Lord also gave me an analytical mind which
allowed me to sort through all of the weight management
concepts out there. At rst I was led to the principle of energy
density and the principle of the glycemic index. From these the
idea of glycemic density occurred to me. The nal conclusion
is the Glycemic Matrix which is the subject matter of this book.
Events in my life have transpired which gave me the time and
means to pursue this effort.
I would like to thank my wife, Arlene, who never doubted
me and gave me the freedom to publish my books without
complaint. Finally, I would like to thank David Mendosa who
has allowed these ideas to be promoted on his web site. Then
there are the many unknown persons who have believed in my
cause and are helping this book to become a success.
CHAPTER ONE:
EFFECTIVE WEIGHT
MANAGEMENT
TWO POWERFUL DIETARY PRINCIPLES
GLYCEMIC DENSITY
= (Net-Carbohydrate-Grams
* Glycemic-Index / 100).
/ Total-Grams-in-Serving)
The reason for this change is that the rst part of the
formula is also the formula for glycemic load. To calculate
the glycemic density, all that is needed is to divide the total
glycemic load in the serving by the total grams. Since this is
already listed in many instances, it will make our calculations
much simpler. The glycemic density now becomes equal to
the glycemic load in a gram of food.
Glycemic Matrix
Decreasing Glycemic Index (GI)----->
Low GD
(.051 to .100)
Moderate GD
(.101 to .150)
High GD
(.151 to 1.000)
Best choice
Low GI
(41 to 55)
Moderate GI
(56 to 69)
High GI
(70 to 100)
Worst choice
The foods in the upper left corner are those that would
have the lowest impact on blood sugar levels along with the
most bulk satisfaction. They will satisfy hunger the most, both
in the short term and in the long term. The foods in the lower
right corner are those that would have the highest impact on
blood sugar levels along with the least bulk satisfaction. They
will satisfy short term and long term hunger the least.
For those of you who read my prior book, here is how
the old and new glycemic density values compare. Remember
that the new method is always one forth the value of the old
method. They can easily be converted into one another.
Moderate GD
High GD
New Method
(gram basis)
0 to .050
.051 to .100
.101 to .150
More than .150
Old Method
(calorie basis)
0 to .20
.21 to .40
.41 to .60
More than .60
LOOKING AHEAD
Chapter two lists the Glycemic Matrix of various food
groups including non-starchy vegetables, fruits, bread, cereal,
other grains and starchy vegetables, legumes, soups, dairy,
sugars, fats and indulgences.
CHAPTER TWO:
GLYCEMIC MATRIX
NON-STARCHY VEGETABLES
Very Low GD
(0 to .050)
Very Low GI
(00 - 40)
Spinach
Lettuce
Cucumber
Mushrooms
Celery
Cauliower
Radishes
Cabbage
Snap peas
Broccoli
Zucchini
Brussels sprouts
Green onions
Tomatoes
Green peppers
Green beans
Asparagus
Tomato juice
Low GI
(41 - 55)
Vegetable juice
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Moderate GI
(56 - 70)
High GI
(Over 70)
FRUIT
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Cherries
Grapefruit
Peaches in juice
Apples
Pears
Plumbs
Strawberries
Apple juice
Applesauce
(no add sugar)
Prunes
Dried Apricots
Peaches
Oranges
Pears in juice
Mango
Grapes
V8 Tropical
Peaches in
light syrup
Cranberry juice
Orange juice
Kiwi
Fruit cocktail
in juice
Bananas
Dates
Cantaloupe
Apricots
Pineapple
Grape juice
Apricots
in juice
Peaches in
heavy syrup
Cranberry
sauce
Figs, dried
Raisins
Watermelon
STARCHES - BREAD
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
Pumpernickel
Wheat,
whole grain
Sourdough
Seven grain
Pita
Rye
Pancake
Corn tortilla
Corn bread
White bread
Wheat bread
Bagel
Wafe
English mufn
STARCHES - CEREAL
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Very Low GI
(00 - 40)
Zoom
Wheatena
All Bran
Low GI
(41 - 55)
Old Fash
Oatmeal
Mueslix
Moderate GI
(56 - 70)
High GI
(Over 70)
One Minute
Oatmeal
Cream of
Wheat
Instant Oatmeal
Bran Chex
Mini Wheats
Raisin Bran
Special K
Grapenuts
Golden Grahams
Cheerios
Shredded Wheat
Total
Coco Puffs
Grape Nut Flk
Corn Flakes
Crispy Rice
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Low GD
(.051 - .100)
Winter squash
Barley
Spaghetti,
protein enrich
Yams
Spaghetti,
whole wheat
Pizza
Fettucinne
Carrots
Sweet potato
Corn
Buckwheat
Moderate GI Beets
(56 - 70)
High GI
(Over 70)
Potatoes,
french fried
Potatoes,instant
Moderate GD
(.101 - .150)
High GD (Over
.150)
Spaghetti
Rice, brown
Potatoes,
boiled
Couscous
Potatoes,
mashed
Potatoes,
baked
STARCHES - LEGUMES
Very Low GD
(0 to .050)
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
Low GD
(.051 - .100)
Soybeans
Lentils
Kidney beans
Lima beans
Navy beans
Pinto beans
Peas
Baked beans
Moderate GD
(.101 - .150)
High GD
(Over .150)
SOUPS
Very Low GI
(00 - 40)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Chicken Noodle
Tomato with water
Tomato with milk
Minestrone
Low GI
(41 - 55)
Moderate GI
(56 - 70)
Split Pea
High GI
(Over 70)
DAIRY
Very Low GI
(00 - 40)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Cottage cheese
Soy milk
Milk
Yogurt
Choc milk (1%)
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
SUGARS
Very Low GI
(00 - 40)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
Sorbitol syrup
High GD (Over
.150)
Fructose
Maple syrup
(frucotse)
Low GI
(41 - 55)
Honey
Jam & Jelly
Moderate GI
(56 - 70)
Table sugar
(sucrose)
Maple syrup
(sucrose)
High GI
(Over 70)
FATS
Very Low GI
(00 - 40)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Olives
Avocados
Nuts
Peanut Butter
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
INDULGENCES
Very Low GD
(0 to .050)
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Custard
Pudding, no sugar
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD (Over
.150)
Ice Cream
premium
Ice Cream
regular
M&M Peanut
Chocolate cake
Pudding
Ice Cream,
nonfat
no added sugar
Apple mufn
Power Bar
Chocolate bar
Twix cookie bar
Blueberry muff
Banana bread
Potato chips
Pound cake
Oatmeal cookie
Moderate GI
(56 - 70)
High GI
(Over 70)
Popcorn
Cupcake
Soda crackers
Vanilla wafers
Graham crackers
Doughnuts
Pretzels
Fruit roll ups
LOOKING AHEAD
CHAPTER THREE:
USING THE FOOD LISTS
LOW GLYCEMIC LOAD DIETING
High GI
Low GI
GI GL
75 10.00
38
2.50
30
2.00
54 14.50
NUTRITIONAL BALANCE
Daily Servings
1
3-5
Whole Grains
and Starchy
Vegetables
4-8
Fruits
3 or more
Low Carb
(Non Starchy)
Vegetables
4 or more
3-7
Serving Size
75 Calories a day
or 525 a week.
45 Calories each
such as 1 tsp oil or
2 tbsp nuts.
110 Calories each
such as 3 ounces
of sh or poultry,
2 ounces of red
meat, 1 cup of
milk or yogurt, or
1/2 cup of beans.
70 Calories each
such as 1/2 cup
of cereal, grains,
vegetables, or 1
slice of bread.
60 Calories each
1/2 cup fruit.
25 Calories each
2 cups raw leafy
or 1 cup solid.
1 1/2 cup
of low carb
vegetables
3/4 cup of
grains or
starchy
vegetables
3 ounces
of meat or
meat
substitutes
I have used this portion guideline for lunch and dinner for
many years now. It is the main reason that I have been able to
manage my weight and blood sugar with diet and exercise.
Many of my family and friends have wanted me to be
more specic in specifying exactly what I eat, but I am not
really qualied to develop a collection of recipes. Perhaps I
might be able to write a future book in collaboration with an
expert in this area. Nevertheless, for their benet as well as my
own, I have created the personal meal plan on the following
page. I will usually follow this or a similar scenario.
LOOKING AHEAD
CHAPTER FOUR:
FIVE GL CARBOHYDRATE LIST
The serving size in the fruit and starch tables has a cup
portion and a tablespoon (tbsp) portion. These should be added
together to get the correct serving size for the specied GL.
NON-STARCHY VEGETABLES
Food
Serv Cal Gm Crb GI
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Spinach, raw
1 Cup 7
30 1.0 Lettuce,
1 Cup 8
47 1.0 Romaine, raw
Lettuce,
1 Cup 10 72 1.0 iceberg, raw
Cucumber, raw, 1 Cup 14 119 2.0 sliced
1 Cup 28 108 2.0 Mushrooms,
cooked
Spinach,
1 Cup 41 180 2.0 cooked
1 Cup 16 101 2.0 Celery, raw,
chopped
1 Cup 28 124 2.0 Cauliower,
cooked
Radishes, raw
1 Cup 19 116 2.0 Cabbage, raw, 1 Cup 18 70 2.0 shredded
1 Cup 25 100 3.0 Cauliower,
raw
GL GD
Food
Serv
Cal Gm Crb GI GL GD
Very Low Glycemic Index = 0 to 40 (Continued)
Very Low Glycemic Density = 0 to .050 (Cont)
Snap peas,
1 Cup 26 63 3.0 raw, whole
1 Cup 31 91 4.0 Broccoli, raw
Zucchini,
1 Cup 28 180 4.0 cooked
Brussels
1 Cup 56 156 4.0 sprouts,
cooked
1 Cup 32 100 5.0 Green onions,
raw
1 Cup 32 180 5.0 Tomatoes,
raw, chopped
1 Cup 30 149 5.0 Green pepper,
raw, chopped
1 Cup 38 135 5.0 Green beans,
cooked
Asparagus,
1 Cup 40 180 6.0 cooked
1 Cup 54 156 6.0 Broccoli,
cooked
1 Cup 43 240 8.0 Tomatoes,
cooked
1/2 Cup 21 120 5.0 33 1.6 .014
Tomato juice
Low Glycemic Index = 41 to 55
Very Low Glycemic Density = 0 to .050
Vegetable
1/2 Cup 26 120 6.0 43 2.6 .022
juice
FRUIT - 5 GL SERVINGS
Food
Cup Tbsp Cal Gm Crb GI
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Cherries
1 +2
104 165 22.8 22
Grapefruit
3/4 +2
66 205 14.2 35
Peaches,
1/2 +1
55 136 13.2 38
in juice
Apples
1 +2
63 121 13.2 38
Pears
3/4 62 108 13.1 38
Plumbs
3/4 57 124 12.8 39
Strawberries
1 1/2 +1
72 225 12.5 40
Apple juice
1/2 49 107 12.5 40
Low Glycemic Density
= .051 to .100
Applesauce, no
1/4 +3
55 98 12.5 40
added sugar
High Glycemic Density
= .151 to 1.000
Prunes
4 Prunes
82 33 17.2 29
Apricots, dried
0 +3
76 28 16.6 30
Low Glycemic Index = 41 to 55
Very Low Glycemic Density = 0 to .050
Peaches
3/4 +3
55 142 12.0 42
Oranges
1/2 +3
57 116 11.9 42
Pears, in juice
1/2 58 121 11.6 43
Low Glycemic Density
= .051 to .100
Mango
1/2 51 79 12.0 42
Grapes,
0 +3
44 63 10.9 46
Thompson,
seedless
1/4 +2
43 91 10.6 47
V8 Tropical
Fruit Juice
GD
.030
.024
.037
.041
.046
.040
.022
.047
.051
.152
.180
.035
.043
.041
.064
.079
.055
Food
Cup Tbsp Cal Gm Crb GI GD
Low Glycemic Index = 41 to 55 (Contiued)
Low Glycemic Density
= .051 to .100 (Cont)
Peaches, in
1/3 41 86 9.7 52 .059
light syrup
Cranberry
1/4 37 61 9.7 52 .082
juice
Orange juice
1/3 38 80 9.4 53 .062
Kiwi
1/4 +3
49 80 9.5 53 .063
Fruit cocktail,
1/3 42 87 9.1 55 .058
in juice
Moderate Glycemic Density = .101 to .150
Banana
3 Inch
44 50 10.1 50 .102
High Glycemic Density
= .151 to 1.000
Dates
0 +1
42 18 9.9 50 .273
Moderate Glycemic Index = 56 to 69
Very Low Glycemic Density = 0 to .050
Cantaloupe
1/2 +2
35 102 7.7 65 .049
Low Glycemic Density
= .051 to .100
Apricots
1/2 +1
46 96 8.7 57 .052
Pinneapple
1/2 37 78 8.5 59 .065
Grape juice
1/4 33 62 8.3 60 .080
Apricots,
1/4 +1
35 73 8.3 61 .069
in juice
Moderate Glycemic Density = .101 to .150
Peaches, in
0 +3
37 47 8.5 58 .105
heavy syrup
Food
Cup Tbsp Cal Gm Crb GI
Moderate Glycemic Index = 56 to 69 (Continued)
High Glycemic Density
= .151 to 1.000
Cranberry
0 +1
36 23 8.3 60
Sauce
Figs, dried
0 +2
36 14 8.2 61
Raisins
0 +1
35 14 7.8 64
High Glycemic Index = 70 to 100
Low Glycemic Density
= .051 to .100
1/2 +2
29 97 6.9 72
Watermelon
STARCHES-BREAD - 5 GL SERVINGS
Food
Size Serv Cal Gm Crb GI
Low Glycemic Index = 41 to 55
High Glycemic Density
= .151 to 1.000
1 Slice 65 26 10.0 50
Bread,
pumpernickel
2/3 Slice 65 28 9.8 51
Bread, whole
grain wheat
1/2 Slice 51 22 9.2 54
Bread,
sourdough
1/2 Slice 51 19 9.2 55
Bread, seven
grain
Moderate Glycemic Index = 56 to 69
High Glycemic Density
= .151 to 1.000
Pita
2/3 4 in 49 18 8.8 57
pita
2/3 Slice 53 18 8.6 58
Bread, rye
GD
.214
.346
.371
.051
GD
.192
.178
.226
.261
.285
.269
Food
Size Serv Cal Gm Crb GI GD
Moderate Glycemic Index = 56 to 69 (Continued)
High Glycemic Density
= .151 to 1.000 (Con)
Pancake, plain 2/3 4 in
58 26 7.5 67 .194
cake
Corn tortilla
3/4 Each 43 20 7.4 68 .255
1/4 Piece 49 16 7.3 68 .317
Corn bread
High Glycemic Index = 70 to 100
High Glycemic Density
= .151 to 1.000
1/2 Slice 39 16 7.2 70 .314
Bread, wheat
1/2 Slice 36 15 7.1 70 .338
Bread, white
Bagel
1/5 Bagel 37 14 7.0 72 .368
1 Sqr
60 21 6.6 76 .240
Wafe, plain
1/4 Large 31 14 6.6 77 .373
English mufn
STARCHES-CEREAL - 5 GL SERVINGS
Food
Cup Tbsp Cal Gm Crb GI
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Wheatena
3/4 +3
124 221 20.0 25
Zoom
1/2 +1
122 170 20.0 25
High Glycemic Density
= .151 to 1.000
All Bran,
1/2 81 31 13.1 38
Kelloggs
Low Glycemic Index = 41 to 55
Very Low Glycemic Density = 0 to .050
Oatmeal,
1/4 +3
65 120 9.9 51
old fashioned
GD
.023
.029
.159
.042
STARCHES-CEREAL - 5 GL SERVINGS(Cont)
Food
Cup Tbsp Cal Gm Crb GI
Low Glycemic Index = 41 to 55 (Continued)
High Glycemic Density
= .151 to 1.000
Mueslix,
0 +3
53 15 9.7 52
Kelloggs
Moderate Glycemic Index = 56 to 69
Low Glycemic Density
= .051 to .100
Oatmeal,
1/3 48 95 7.5 66
one minute
1/3 40 90 7.6 66
Cream of
Wheat, Nabisco
High Glycemic Density
= .151 to 1.000
Bran Chex,
1/4 42 13 8.8 58
General Mills
Mini Wheats,
0 +3
42 12 8.8 58
frosted
Raisin Bran
1/4 42 13 8.4 61
Special K,
1/3 39 11 7.4 69
Kelloggs
High Glycemic Index = 70 to 100
Very Low Glycemic Density = 0 to .050
Oatmeal,
1/3 +3
42 111 6.7 75
instant
High Glycemic Density
= .151 to 1.000
Grapenuts,
0 +2
34 10 7.0 71
Post
Golden
0 +3
34 9
6.9 71
Grahams,
Gen Mills
Cheerios,
1/4 +2
40 11 6.8 74
General Mills
GD
.340
.052
.056
.398
.413
.393
.467
.045
.502
.571
.469
STARCHES-CEREAL - 5 GL SERVINGS(Cont)
Food
Cup Tbsp Cal Gm Crb GI GD
High Glycemic Index = 70 to 100 (Continued)
High Glycemic Density
= .151 to 1.000 (con)
0 +3
34 10 6.8 75 .520
Shredded
Wheat
1/4 32 10 6.5 76 .513
Total, General
Mills
Coco Puffs
1/4 32 8
6.4 77 .620
Grape Nut
1/4 32 9
6.2 80 .574
Flakes, Post
Corn Flakes
1/4 27 8
6.2 81 .665
Crispy Rice
1/4 26 7
6.2 82 .725
Food
Cup Tbsp Cal Gm Crb GI
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Squash, winter, 1 1/4 140 255 25.0 20
cooked
Low Glycemic Density
= .051 to .100
1/2 101 82
20.0 25
Barley, pearled
Spaghetti,
1/4 +3
106 64
19.3 26
protein
enriched
1/4 +3
66 57
13.4 37
Yams, cooked
Spaghetti,
1/4 +2
65 53
13.5 37
whole wheat
Pizza, thin, 14 1/2 piece
134 54
12.8 39
inch
Fettucinne, egg
1/4 +1
66 54
12.6 40
GD
.020
.061
.078
.087
.095
.092
.093
GD
.035
.067
.090
.091
.126
.118
.034
.101
.142
.162
.190
STARCHES-LEGUMES
(Also See Protein Tables)
GD
.090
.089
.111
.118
.158
Food
Serv
Cal Gm Crb GI GL GD
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Soybeans, 1/2 Cup 188 128 9.0 18 1.62 .013
fresh
Lentils,
3/4 Cup 192 165 20.0 25 5.00 .030
cooked
+1 Tbsp
STARCHES-LEGUMES (Continued)
(Also See Protein Tables)
Food
Serv
Cal Gm Crb GI GL GD
Very Low Glycemic Index = 0 to 40 (Continued)
Very Low Glycemic Density = 0 to .050 (Cont)
Kidney
3/4 Cup 193 229 17.9 28 5.00 .022
beans,
+2 Tbsp
canned
Lima
1/2 Cup 130 113 15.6 32 5.00 .044
beans,
+2 Tbsp
cooked
Low Glycemic Density
= .051 to .100
Navy
1/2 Cup 120 86 13.2 38 5.00 .058
beans,
cooked
Low Glycemic Index = 41 to 55
Very Low Glycemic Density = 0 to .050
Pinto
1/3 Cup 95 110 12.0 42 5.00 .046
beans,
+3 Tbsp
canned
Low Glycemic Density
= .051 to .100
Peas,
1/2 Cup 115 97 11.9 42 5.00 .051
cooked
Baked
1/4 Cup 62 66 10.4 48 5.00 .076
beans,
canned
SOUPS
Food
Serv
Cal Gm Crb GI GL
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Chicken
1 Cup 70 240 9.0 10 .90
Noodle Soup
Tomato soup 1/2 Cup 83 120 14.0 36 5.00
with milk
Tomato soup 3/4 Cup 66 197 13.1 38 5.00
with water
1 1/4 104 307 12.8 39 5.00
Minestrone
soup
Cup
Moderage Glycemic Index = 56 to 69
Moderate Glycemic Density = .101 to .150
3 Tbsp 26 38 8.3 60 5.00
Split pea
soup
Food
Serv
Cal Gm Crb GI GL
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Cottage
1/2 82 113 3.0 Cheese,
Cup
low fat
(1%)
Cottage
1/2 101 113 3.0 Cheese,
Cup
reduced fat
(2%)
Cottage
1/2 116 113 3.0 Cheese,
Cup
plain
GD
.004
.042
.025
.016
.130
GD
DAIRY (Continued)
Food
Serv Cal Gm Crb GI GL
GD
Very Low Glycemic Index = 0 to 40 (Continued)
Very Low Glycemic Density = 0 to .050 (Con)
Cottage
1/2 80 113 5.0 Cheese,
Cup
nonfat
Milk, soy
1 Cup 112 262 10.0 20 2.00 .008
1/2 113 120 22.5 22 5.00 .041
Yogurt,
fruit on
Cup
bottom
Milk,
1 Cup 130 250 18.0 24 4.32 .017
chocolate,
nonfat,
no sugar
added
Milk, whole 1 Cup 146 244 11.0 27 2.97 .012
Milk,
1 Cup 122 244 12.0 28 3.36 .014
reduced fat
(2%)
1 Cup 127 227 17.0 28 4.76 .021
Yogurt,
nonfat,
plain
Milk,
1 Cup 102 244 12.0 29 3.48 .014
lowfat (1%)
Milk,
1 Cup 91 244 13.0 30 3.90 .016
nonfat
1 Cup 100 226 13.0 30 3.90 .017
Yogurt,
nonfat
avored,
no sugar
added
DAIRY (Continued)
Food
Serv
Cal Gm Crb GI GL
GD
Very Low Glycemic Index = 0 to 40 (Continued)
Very Low Glycemic Density = 0 to .050 (Con)
Milk,
1/2 Cup 90 143 14.8 34 5.00 .035
chcolate
(1%)
SUGARS
Food
Serv
Cal Gm Crb GI GL GD
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Sorbitol
1/4 Cup 44 60 11.0 8
.88 .015
syrup
High Glycemic Density
= .151 to 1.000
Fructose
4.0 19 .76 .190
1 Tsp 15 4
(fruit
sugar)
Maple
2 Tbsp 107 31 26.5 19 5.00 .165
syrup
made with
fructose
Low Glycemic Index = 41 to 55
High Glycemic Density
= .151 to 1.000
Jams and
1 Tbsp 34 14 9.8 51 5.00 .357
jellies
Honey
1 Tsp 16 5
5.0 55 2.75 .550
Moderate Glycemic Index = 56 to 70
High Glycemic Density
= .151 to 1.000
4.0 61 2.44 .610
Table sugar
1 Tsp 16 4
(sucrose)
SUGARS (Continued)
Food
Serv
Cal Gm Crb GI GL GD
Moderate Glycemic Index = 56 to 70 (Continued)
High Glycemic Density
= .151 to 1.000 (Con)
2 Tsp 34 10 8.3 61 5.00 .529
Maple
syrup
made with
sucrose
Food
Serv
Cal Gm Crb GI GL
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Olives
10 Large 50 44 2.0 Avocados 1/2 Fruit 114 68 3.0 Peanuts
30 Nuts 166 28 6.0 Cashews
18 Nuts 163 28 13.0 -
INDULGENCES - 5 GL SERVINGS
Food
Size Serv Cal Gm Crb GI
Very Low Glycemic Index = 0 to 40
Low Glycemic Density
= .051 to .100
1/2 Cup 182 72 13.6 37
Ice cream,
premium
1/2 Cup 99 56 13.5 37
Ice cream,
light, low fat
Moderate Glycemic Density = .101 to .150
1/3 Cup 104 48 13.1 38
Ice cream,
regular
GD
GD
.070
.090
.104
GD
.187
.194
.046
.031
.082
.118
.243
.265
.314
.293
.213
.251
.251
.270
Food
Size Serv Cal Gm Crb GI GD
Low Glycemic Index = 41 to 55 (Continued)
High Glycemic Density
= .151 to 1.000 (Con)
Oatmeal cookie
2 2 5/8 118 27 9.1 55 .183
with raisins
in
Moderate Glycemic Index = 56 to 69
High Glycemic Density
= .151 to 1.000
Whole grain
1/2 Bar
50 12 8.0 62 .413
bar, kudos
2 Ckrs 74 19 7.9 63 .261
Rye crispbread
Corn chips
1/2 Oz
74 14 8.0 63 .360
3 1 5/8 118 24 7.8 64 .213
Shortbread
cookie
in
Angel food
1/20 Cake 34 13 7.5 67 .383
cake
Wheat thins
6 Ckrs 56 12 7.4 67 .402
Snickers bar
1/8 3.7 oz 63 13 7.4 68 .389
High Glycemic Index = 70 to 100
High Glycemic Density
= .151 to 1.000
Popcorn, air
1 1/3 Cup 43 11 6.9 72 .450
popped
Cupcake with
1/4 Cake 33 11 6.8 73 .458
frosting
Soda crackers
2 Ckrs 58 13 6.7 74 .370
2 Wafer 47 10 6.7 74 .493
Vanilla wafers
Graham
1 2 12 41 10 6.8 74 .529
crackers
in
Doughnut, cake
1/4 4 in
62 15 6.7 76 .343
cake
1/4 Oz
29 8
5.9 83 .652
Pretzels
1/2 Rolls 22 6
5.0 99 .849
Fruit roll ups
CHAPTER FIVE:
TEN GL CARBOHYDRATE LIST
Most of the foods in the Ten GL list are the same as those
in the Five GL List. Some very low glycemic foods have been
eliminated, because they would have disproportionate serving
sizes. Most foods that would have a serving size more than
200 calories have also been eliminated with the exception of
Pizza. There wouldnt be much left to eat if we insisted on a
200 calorie limit for Pizza!
FRUIT - 10 GL SERVINGS
Food
Cup Tbsp Cal Gm Crb GI
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Grapefruit
1 3/4 +1
132 412 28.6 35
Peaches, in
1 +2
110 272 26.3 38
Juice
Apples
2 +3
125 241 26.3 38
Pears
1 1/2 +1
126 217 26.4 38
Plumbs
1 1/2 115 249 25.7 39
Strawberries
3 +2
144 451 25.0 40
Apple juice
1 98 215 25.1 40
Low Glycemic Density
= .051 to .100
Applesauce,
3/4 109 197 25.0 40
no added
sugar
High Glycemic Density
= .151 to 1.000
Prunes
8 Prunes
164 66 34.4 29
Apricots, dried
1/3 153 56 33.4 30
GD
.024
.037
.041
.046
.040
.022
.047
.051
.152
.180
Food
Cup Tbsp Cal Gm Crb GI
Low Glycemic Index = 41 to 55
Very Low Glycemic Density = 0 to .050
Peaches
1 3/4 +1
110 282 23.8 42
Oranges
1 1/4 +2
113 231 23.8 42
Pears, in juice
1 116 243 23.3 43
Low Glycemic Density
= .051 to .100
Mango
3/4 +3
102 157 23.8 42
Grapes,
1/4 +3
87 127 21.8 46
Thompson,
seedless
3/4 87 182 21.3 47
V8 Tropical
Fruit Juice
Peaches, in
1/2 +3
82 170 19.2 52
light syrup
Cranberry
1/2 74 121 19.2 52
juice
Orange juice
2/3 76 162 18.9 53
Kiwi
3/4 +2
97 159 18.9 53
Fruit cocktail,
1/2 +3
84 174 18.2 55
in juice
Moderate Glycemic Density = .101 to .150
Banana
6 Inch
87 98 19.9 50
High Glycemic Density
= .151 to 1.000
Dates
0 +3
84 37 20.1 50
Moderate Glycemic Index = 56 to 69
Very Low Glycemic Density = 0 to .0500
Cantaloupe
1 1/4 69 205 15.4 65
GD
.035
.043
.041
.064
.079
.055
.059
.082
.062
.063
.058
.102
.273
.049
Food
Cup Tbsp Cal Gm Crb GI
Moderate Glycemic Index = 56 to 69 (Continued)
Low Glycemic Density
= .051 to .100
Apricots
1 +3
92 193 17.6 57
Pinneapple
1 74 155 17.0 59
Grape juice
1/2 67 125 16.6 60
Apricots,
1/2 +1
70 145 16.4 61
in juice
Moderate Glycemic Density = .101 to .150
Peaches, in
1/4 +2
75 95 17.3 58
heavy syrup
High Glycemic Density
= .151 to 1.000
Cranberry
0 +3
74 47 16.8 60
Sauce
Figs, dried
0 +3
73 29 16.4 61
Raisins
0 +2
70 27 15.7 64
High Glycemic Index = 70 to 100
Low Glycemic Density
= .051 to .100
1 1/4 58 194 13.9 72
Watermelon
GD
.052
.065
.080
.069
.105
.214
.346
.371
.051
STARCHES-BREAD - 10 GL SERVINGS
Food
Size Serv Cal
Low Glycemic Index = 41 to 55
High Glycemic Density
2 Slice 130
Bread,
pumpernickel
1 1/3 Slice 131
Bread, whole
grain wheat
Gm Crb GI GD
= .151 to 1.000
52 20.0 50 .192
56
19.7 51
.178
GD
.159
.042
.340
.052
.056
.398
.413
.393
.467
.045
STARCHES-CEREAL - 10 GL SERVINGS(Con)
Food
Cup Tbsp Cal Gm Crb GI
High Glycemic Index = 70 to 100 (Continued)
High Glycemic Density
= .151 to 1.000
Grapenuts,
0 +3
68 20 13.9 71
Post
Golden
1/4 +3
69 18 14.2 71
Grahams, Gen
Mills
Cheerios,
1/2 +3
78 21 13.5 74
General Mills
1/4 +2
66 19 13.3 75
Shredded
Wheat
1/2 65 20 13.2 76
Total, General
Mills
Coco Puffs
1/4 +3
66 16 13.1 77
Grapes Nut
1/4 +3
66 18 12.6 80
Flakes, Post
Corn Flakes
1/2 +1
54 15 12.4 81
Crispy Rice
1/2 51 14 12.2 82
Food
Cup Tbsp Cal Gm Crb GI
Very Low Glycemic Index = 0 to 40
Low Glycemic Density
= .051 to .100
3/4 +2
134 115 27.0 37
Yams, cooked
Spaghetti,
3/4 131 105 27.0 37
whole wheat
Pizza, thin, 14 1Piece
268 108 25.5 39
inch
Fettucinne, egg
1/2 +2
131 107 25.0 40
GD
.502
.571
.469
.520
.513
.620
.574
.665
.725
GD
.087
.095
.092
.093
GD
.035
.067
.090
.091
.126
.118
.034
.101
.142
.162
.190
GD
.090
.089
.111
.118
.158
STARCHES-LEGUMES - 10 GL SERVINGS
Food
Cup Tbsp Cal Gm Crb GI GD
Low Glycemic Index = 41 to 55
Very Low Glycemic Density = 0 to .050
Pinto beans,
3/4 +3
188 220 23.8 42 .046
canned
Low Glycemic Density
= .051 to .100
Baked beans,
1/2 125 132 20.8 48 .076
canned
SOUPS - 10 GL SERVINGS
Food
Size Serv Cal Gm Crb GI
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Tomato soup
1 Cup 164 238 27.7 36
with milk
Tomato soup 1 2/3 Cup 131 394 26.2 38
with water
Moderate Glycemic Density = .101 to .150
Split pea
1/3 Cup 51 77 16.6 60
soup
SUGARS - 10 GL SERVINGS
Food
Serv
Cal
Gm Crb GI
Low Glycemic Index = 41 to 55
High Glycemic Density
= .151 to 1.000
Jams and jellies
2 Tbsp 67
28 19.6 51
Moderate Glycemic Index = 56 to 70
High Glycemic Density
= .151 to 1.000
Maple syrup
19 16.6 61
4 Tsp 67
made with
sucrose
GD
.042
.025
.130
GD
.357
.529
GD
.090
.194
.031
.082
.118
.243
.265
.293
.213
.251
.270
GD
.413
.261
.360
.383
.402
.389
.450
.458
.370
.493
.529
.343
.652
.849
CHAPTER SIX
PROTEIN LIST
Of the three major nutrients; protein, carbohydrates and
fat; protein is the most important. The body can manufacture
carbohydrate and fat from protein, but because protein contains
nitrogen, it cannot be created from fat or carbohydrates. Protein
also slows down the digestion of carbohydrates which results
in a lower glycemic index, as well as a lower glycemic load.
Most nutritional experts recommend two daily servings
of dairy; one daily serving of nuts or legumes; and one daily
serving of lean meat, sh, poultry, low fat cheese, or soy
protein substitute.
Cal
Prot % Prot
90
90
80
93
21
21
19
21
93
93
93
90
Food
Serv
Cal Prot % Prot
Very High Protein 75% to 100% (Continued)
Crab
3 oz
81
18
89
3 oz
111 24
86
Buffalo
Shrimp
3 oz
84
18
86
Flounder
3 oz
99
21
85
Halibut
2 oz
82
16
78
Scallops
3 oz
93
18
77
2 oz
94
18
76
Turkey, light, no skin
2 oz
96
18
75
Venison
High Protein 50% to 74%
Chicken, light, no skin
2 oz
90
16
71
2 oz
86
14
65
Trout
Colby cheese, low fat
2 oz
100 16
64
Pork, tenderloin,
2 oz
114 18
63
trimmed
Beef liver
2 oz
92
14
61
Ham, canned
3 oz
99
15
60
Bacon, Canadian
3 oz
99
15
60
2 oz
106 16
60
Tuna, in oil, drained
2 oz
110 16
58
Turkey, dark, no skin
Beef, round, trimmed
1 1/2 oz
93
14
58
Lobster
3 oz
84
12
57
Beef, top sirloin,
1 1/2 oz
86
12
56
trimmed
Pork, loin, trimmed
1 1/2 oz
99
14
55
Lamb chops, trimmed
1 1/2 oz 100 14
54
Chicken, dark, no skin
1 1/2 oz
81
10
52
Food
Serv
Cal Prot % Prot
Medium Protein 40% to 49%
Chicken, light, with skin 1 1/2 oz 86
10
49
Sausage, low fat
3 oz
99
12
48
1 1/2 oz 87
10
48
Beef, T-bone, trimmed
1 1/2 oz 100 12
48
Beef, ank, trimmed
2 oz
86
10
47
Catsh
Beef, ground, extra lean 1 1/2 oz 112 12
42
1 1/2 oz 112 12
42
Beef ank, untrimmed
Beef, top sirloin,
1 1/2 oz 114 12
42
untrimmed
Chicken, dark, with skin 1 1/2 oz 100 10
42
Pork, tenderloin,
1 1/2 oz 118 12
41
untrimmed
Beef, ground, lean
1 1/2 oz 118 12
41
Sardines, in water
2 oz
100 10
40
Salmon, Chinook
1 1/2 oz 105 10
40
Beef rib, trimmed
1 1/2 oz 105 10
40
Beef, round, untrimmed 1 1/2 oz 120 12
40
Low Protein 30% to 39%
Beef, ground
1 oz
83
8
39
Kielbasa
1 oz
88
8
36
Pork, loin, untrimmed
1 oz
85
7
33
88
7
31
Beef, T-bone, untrimmed 1 oz
Sardines, in oil, drained 1 oz
77
6
31
1 cup
78
6
31
Vegetable beef soup
Very Low Protein 0 to 29%
Hamburger, large
1 burg
692 50
29
Subway sandwich
1 sand
410 29
28
Food
Serv
Cal
Prot % Prot
Very Low Protein 0 to 29% (Continued)
Chicken noodle soup,
1 cup
114
8
28
chunky
8
26
Fish llet, breaded
1 llet
116
Bacon
2 strips
104
7
26
1 muff
280
17
24
Egg mufn
Lamb chops,
1 oz
102
6
24
untrimmed
Bologna
1 1/2 oz
105
6
23
Bacon, turkey
1 oz
90
5
22
Beef, rib, untrimmed
1 oz
109
6
22
1 taco
371
20
22
Taco
Chicken Noodle soup
1 cup
75
4
21
Herring
1 1/2 oz
112
6
21
Fish sticks
1 stick
114
5
21
Clam chowder
3/4 cup
100
4
21
1 burg
265
13
20
Hamburger, small
Minnestone soup
1 cup
82
4
20
Sausage
1 oz
128
6
19
Pizza, thin 14
1 piece
305
14
18
Pepperoni
1 oz
132
6
18
Frankfurter
1 wien
136
5
13
Chicken nuggets
1 nugg
97
3
11
Cream of chicken soup 1 cup
117
3
10
Food
Serv
Very High Protein 75% to 100%
Cheddar cheese,
1/2 cup
nonfat, shredded
Egg Whites
3/4 cup
Mozzarella cheese,
2 oz
nonfat, shredded
High Protein 50% to 74%
Cheddar cheese, low fat 2 oz
Cottage cheese, nonfat
1/2 cup
Cottage cheese
1/2 cup
low fat (1%)
Cheddar cheese,
3 slices
nonfat, slices
Swiss cheese,
3 slices
nonfat, slices
Colby cheese, low fat
2 oz
Egg substitute
1/3 cup
Cottage cheese,
1/2 cup
reduced fat (2%)
American cheese,
3 slices
nonfat slices
Medium Protein 40% to 49%
Cottage cheese
1/3 cup
3/4 cup
Yogurt, plain, nonfat
Milk, nonfat
1 cup
Mozzarella cheese
1 1/2 oz
Low Protein 30% to 39%
Ricotta cheese, part skim 2 oz
Parmesan cheese
3/4 oz
Ricotta cheese, part skim 2 oz
Cal
Prot % Prot
80
18
90
90
90
20
18
87
80
100
80
81
18
14
14
72
70
69
90
15
67
90
15
67
100 16
70
10
100 14
64
57
56
90
12
53
77
95
90
120
9
10
9
12
48
41
40
40
86
97
86
8
9
8
37
37
37
Food
Serv
Cal Prot % Prot
Low Protein 30% to 39% (Continued)
Parmesan cheese
3/4 oz
97
9
37
1 cup
100
9
36
Yogurt, nonfat,
fruit avor, no sugar
Romano cheese
1 oz
110
9
33
Eggs
1 egg
75
6
32
Milk, low fat (1%)
1 cup
102
8
31
Swiss cheese
1 oz
107
8
30
Provolone cheese
1 oz
100
7
28
Milk, chocolate, fat free, 3/4 cup
98
4
28
no sugar added
Milk, reduced fat (2%)
1 cup
121
8
26
Monterrey Jack cheese
1 oz
106
7
26
Very Low Protein 0 to 29%
American cheese
1 oz
93
6
26
Cheddar cheese
1 oz
110
7
25
Parmesan cheese, nonfat 3 oz
96
6
25
Colby cheese
1 oz
112
7
25
Pudding, sugar free
1/2 cup
70
4
23
in nonfat milk
Milk, whole
3/4 cup 112
6
21
Milk, chocolate (1%)
3/4 cup 118
6
20
Custard
1/2 cup
74
4
19
Ricotta cheese
2 oz
82
4
17
Ice cream, nonfat,
1/2 cup
92
13
13
no sugar added
Pudding
1/2 cup 135
4
12
Ice cream, regular
1/2 cup 143
3
8
LEGUMES
Food
Serv
Cal Prot % Prot
Very High Protein 75% to 100%
Textured Soy Vegetable 1/2 cup 80 15
75
Protein
High Protein 50% to 74%
Soy, Tofu, extra rm
3 oz
80
10
50
Medium Protein 40% to 49%
3 oz
60
6
40
Soy, Tofu, rm
Low Protein 30% to 39%
2 oz
91
12
39
Soy, Tempeh
3 oz
45
4
36
Soy, Tofu, soft
Soybeans, fresh
1/4 cup 94
8
34
Lentils, cooked
1/2 cup 115
9
31
Lima beans, cooked
1/2 cup 108
8
30
Very Low Protein 0% to 29%
Split pea soup
1/2 cup 93
6
28
Peas, cooked
1/2 cup 116
8
28
Navy beans, cooked
1/2 cup 128
8
25
Pinto beans, canned
1/2 cup 103
6
23
Kidney beans, canned
1/2 cup 108
6
22
Spaghetti, protein,
1/2 cup 115
6
21
cooked
Refried beans, canned
1/3 cup 90
5
21
Baked beans, canned
1/2 cup 120
6
20
Burrito
1 burr 224
7
12
CHAPTER SEVEN
FAT LIST
NUTS
FOOD
SERV
CAL FAT
Pumpkin seed
Peanuts
Sunower seeds
Peanut butter,
natural
Almonds
Cashews
Walnuts
Hazelnuts
Brazil Nuts
Pecans
Macadamia
1 tbsp
10 nuts
1 tbsp
1/2 tbsp
38
40
45
47
3
3
4
4
PRO PRO
%
2
21
2
20
2
18
2
17
6 nuts
6 nuts
4 halves
10 nuts
1 tbsp
4 halves
2 nuts
42
41
46
48
57
47
50
4
3
4
5
6
4
6
1.5
1
1
1
1
.5
-
14
10
9
8
7
4
4
CAL
40
41
45
55
FAT
4
4
5
5
SERV
1 tsp
1 tsp
9 large
1/3 med
FOOD
Salad dressing, regular
Salad dressing, low fat
Polyunsaturated
FOOD
Soft Margarine
Soft Light margarine
SERV
1 tsp
1 tbsp
CAL FAT
40
4
45
5
SATURATED FATS
FOOD
Cream cheese, low fat
Lard
Half and Half
Butter,
Sour cream, low fat
Cream Cheese
Whipped Cream
Sour Cream
SERV
1 tbsp
1 tsp
2 tbsp
1/2 tbsp
2 tbap
1 tbsp
2 tbsp
2 tbsp
CAL
35
38
40
50
50
50
51
52
FAT
2
4
4
6
3
5
6
6
Note: Saturated Fats have been shown to promote cardiovascular disease. Substitute unsaturated oils whenever
possible.
SERV
1 tsp
1 tbsp
1/2 tbsp
1/2 tbsp
CAL
39
45
47
50
FAT
4
5
4
6
CHAPTER EIGHT
THE CHALLENGE AHEAD
MY JOURNEY OF DISCOVERY
APPENDIX A
COMBINED REFRIGERATOR LIST
Very Low GD (0 to .050)
Very
Low GI
(00 - 40)
Spinach
Lettuce
Cucumber
Mushrooms
Celery
Cauliower
Radishes
Cabbage
Snap peas
Broccoli
Zucchini
Brussels sprouts
Green onions
Tomatoes
Green peppers
Green beans
Asparagus
Tomato juice
---------------------Cherries
Grapefruit
Peaches in juice
Apples
Pears
Plumbs
Strawberries
Apple juice
Zoom
Wheatena
Winter squash
-------------------Chicken
Noodle soup
Tomato soup
with water
Tomato soup
with milk
Minestrone
-------------------Cottage cheese
Soy milk
Milk
Yogurt
Choc milk (1%)
-------------------Soybeans
Lentils
Kidney beans
Lima beans
-------------------Sorbitol syrup
Olives
Avocados
Nuts
Peanut Butter
Applesauce
(no add sugar)
------------------Barley
Spaghetti,
protein enrich
Yams
Spaghetti,
whole wheat
Pizza
Fettucinne
-----------------Navy beans
----------------Ice Cream
premium
Low GI
(41 - 55)
Vegetable juice
--------------------Peaches
Oranges
Pears in juice
---------------------Old fashioned
oatmeal
Carrots
-------------------Pinto beans
-------------------Custard
Pudding,
fat free,
no added sugar
Mango
Grapes
V8 Tropical
Peaches in
light syrup
Cranberry juice
Orange juice
Kiwi
Fruit cocktail
in juice
Mod GI
(56 - 70)
Cantaloupe
Beets
-------------------One minute
oatmeal
Cream of Wheat
Apricots
Pineapple
Grape juice
Apricots
in juice
High GI
(70+)
Instant Oatmeal
Watermelon
Sweet potato
Corn
Buckwheat
------------------Peas
Baked beans
------------------Pudding
regular
Potatoes,
french fried
Potatoes,instant
High GD (.150+)
Ice Cream
regular
Prunes
Dried Apricots
--------------------All Bran
Fructose
Maple syrup
(frucotse)
-----------------M&M Peanut
Chocolate cake
Ice Cream,
nonfat
Dates
--------------------Mueslix
Pumpernickel
Whole grain wheat
Sourdough bread
7 grain bread
--------------------Honey
Jam & Jelly
Apple mufn
Power Bar
Chocolate bar
Twix cookie bar
Blueberry muff
Banana bread
Potato chips
Pound cake
Oatmeal cookie
Low GI
(41 - 55)
Bananas
--------------------Spaghetti
Rice, brown
Mod GI
(56 - 70)
Peaches in
heavy syrup
--------------------Potatoes,
boiled
Couscous
--------------------Split Pea Soup
Cranberry sauce
Figs, dried
Raisins
--------------------Pita
Rye Bread
Pancake
Corn tortilla
Corn bread
--------------------Bran Chex
Mini Wheats
Raisin Bran
Special K
High GI
(70+)
Potatoes,
mashed
White bread
Wheat bread
Bagel
Wafe
English mufn
--------------------Grapenuts
Golden Grahams
Cheerios
Shredded Wheat
Total
Coco Puffs
Grape Nut Flk
Corn Flakes
Crispy Rice
Potatoes, baked
-------------------Popcorn
Cup cake
Soda crackers
Vanilla wafers
Graham
crackers
Doughnuts
Pretzels
Fruit roll ups
APPENDIX B
BEST CEREAL SOURCES OF FIBER
COLD CEREALS
Cereal
Gen Mills
Fiber One
Kelloggs All
Bran
Nabisco
100% Bran
Fiber One
Honey
Clusters
Kashi
Go Lean
Flax Plus
Multi Grain
Barbaras
Grainshop
Kashi Good
Friends High
Fiber
Fiber One
Raisin
Clusters
Kelloggs
Complete
Bran Flakes
Kashi
Go Lean
Crunch
Kashi Heart
to Heart
Serv
Cal
Crb Fib
25
14
56%
11
1/2 cup
80
23
10
43%
13
1/3 cup
80
23
35%
15
1/2 cup
80
21
33%
14
1/2 cup
70
15
33%
10
1/2 cup
73
15
33%
10
1/2 cup
60
16
33%
11
1/2 cup
85
22
27%
16
1/2 cup
85
23
26%
17
3/4 cup
90
23
22%
18
1/2 cup
100
18
22%
14
1 cup
115
25
20%
20
1/2 cup
60
Net Crb
Bobs Red
Mill High
Fiber
& Flaxseed
Quaker Hot
Oat Bran
Malt O Meal*
+ Fiber One
Zoom
Wheatena
Old
Fashioned
Oatmeal
Serv
Cal
Crb Fib
27
10
Net Crb
1/2 cup
150
26
23%
20
3 tbsp
1/4 cup
1/3 cup
1/3 cup
1/2 cup
150
38
21%
30
140
160
150
28
33
27
5
5
4
18%
15%
15%
23
28
23
1/3 cup
150
37%
17
APPENDIX C
GLYCEMIC INDEX FACTORS
Starch gelatinization
The less swollen the starch, the slower the rate of digestion.
Physical Entrapment
Fiber surrounding the nutrient slows the rate of digestion.
Type of Fiber
Amylose bers, which have straight chains of molecules,
digest more slowly than amylopectine, which have branching
chains.
Particle Size
The larger the ber particle, the slower the rate of digestion.
Amount of Sugar
Table sugar (sucrose) consists of 50% glucose and 50% fructose, whereas starch consists of 100% glucose. The presence
of sugar slows down the digestion rate of starches.
Type of Sugar
Sugars such as glucose and sucrose are digested rapidly
while others such as fructose (fruit sugar) and lactose (milk
sugar) digest very slowly.
Fructose to Sucrose Ratio in Fruit
Sucrose has a glycemic index of 61, whereas fructose has
a glycemic index of only 19. The greater the proportion of
fructose, the lower the glycemic index of the fruit.
Acidity
Acids such as vinegar, lemon juice, lime juice and brine have
to be neutralized which slows down digestion.
Fat and Protein
Fat and protein slows down the rate of stomach emptying
which in turn slows down digestion.
APPENDIX D
BENEFITS OF FIBER
(1) Slows down the entry of glucose into the blood stream
lowering blood glucose levels.
(2) Absorbs water or jells in water which helps us to feel
full.
(3) Binds to cholesterol in the intestine, helping to lower the
level of cholesterol.
(4) Absorbs and then eliminates bacterial toxins in the
intestine.
(5) Reduces the likelihood of acquiring diverticulitis.
(6) Speeds the excretion of bile which lessens the likelihood
of gallstones and enables the absorption of fat soluble
vitamins.
(7) Supports the immune system by crowding out harmful
bacteria in the colon.
(8) Bulks up the stool and makes it easier to pass.
BIBLIOGRAPHY
REFERRED TO IN THIS BOOK
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OTHER - EXERCISE
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Pratt, Steven, M.D. and Matthews, Kathy. SuperFoods Rx. New
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Hart, Cheryle R., M.D. and Grossman, Mary Kay, R.D. The
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OTHER - VEGETARIANISM