In my professional opinion, the best graphic representation of a long term plan for Low Glycemic Nutrition is demonstrated by “The Healthy Eating Pyramid” from the Department of Nutrition, Harvard School of Public Health.
I personally follow and recommend this resource to my patients and clients.
In a nutshell, I recommend significant avoidance of refined grains, white rice, white bread, refined pasta, potatoes, sugary drinks and sweets.
The basis of my personal diet is fresh vegetables, fresh fruit, beans, nuts, seeds, healthy fats, whole grains, and fish. I do have occasional lean meat or poultry, but not daily. For quick meals, convenience and travel, I also use certified low glycemic nutrition meal replacement shakes and snacks, and use optimal dose nutritional supplements daily.
The very best source for detailed information on low glycemic nutrition can be found online at The Glycemic Index Foundation, the Official Website of the Glycemic Index and GI Database.
Here you will find comprehensive lists of common foods, along with their Glycemic Index, Glycemic Load, Serving size, and carbohydrate content. You also will find valuable resources for low glycemic shopping, cooking, and dining. 
Below are some examples of desirable foods. The first number beside each food represents that food’s Glycemic Index, and the second number is the Glycemic Load per serving size. A food with no significant carbohydrate has a glycemic index of zero and is designated with a “#”
Learn more about Glycemic Index and Glycemic Load by watching this 14 minute video presentation.
LIST OF SOME DESIRABLE CARBOHYDRATES
Fruits
Apple 34 5
Cherries 22 3
Grapefruit 25 3
Grapes 43 7
Orange 48 5
Peach 42 5
Pear 38 4
Pineapple 66 6
Plums 39 5
Watermelon 72 4
Vegetables
Artichokes #
Avocado #
Broccoli #
Cabbage #
Carrots 47 3
Cauliflower #
Celery #
Cucumber #
Lettuce #
Green Peas 45 3
Spinach #
Squash #
Yam 35 13
Legumes
Beans, butter 26 5
Beans, kidney 25 6
Beans, black 30 7
Chickpeas 31 9
Lentils 29 5
Black Eyed Beans 33 10
Breads
Coarse Barley Kernel Bread: 80% Kernels (20% white flour) 40 8
Rye Kernel Bread 50 7
Sourdough Rye Bread 57 7
Healthy Choice Hearty Seven Grain Bread (Con Agra Inc.) 55 8
Breakfast Cereals
All-Bran (Kellogg’s, USA) 38 8
Hot Cereal, Apple and Cinn. (Con Agra Inc.) 37 8
Cereal Grains
Barley, pearled 25 11
Rice, parboiled (Uncle Ben’s) 38 14
Rye 34 13
Wheat, whole kernels 41 14
Wheat, cracked (bulgur) 48 12
Dairy Products
Yogurt 36 3
Yogurt, low fat 31 9
Soy Milk 44 8
Milk, skim 32 4
Nuts
Almonds #
Cashew Nuts 22 3
Hazelnuts #
Macadamia #
Pecan #
Peanuts 14 1
Walnuts #
Meal Replacement Shakes/Nutrition Bars
USANA Nutrimeal Shake 26 4
USANA Nutrition Bar 30 5
LIST OF SOME DESIRABLE PROTEINS and FATS
· Salmon
· Mackerel
· Trout
· Tuna
· Sardines
· Almonds (raw)
· Walnuts (raw)
· Soybeans
· Flaxseed
· Flaxseed oil (cold pressed)
· Herring
· Olives
· Virgin olive oil
· Avocado
· Pumpkin seeds
· Eggs
· Peas
· Beans
· Lentils
· Soymilk
· Tofu
· Soy Burgers
· Turkey (skinless)
· Hummus
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