We've listed some foods on this page to help you as a guide in knowing what are some healthy food choices.  It is by no means an exhaustive list of all foods; but it should be helpful in getting started. 

It is important to not only choose foods from the appropriate list, but to also eat for your body type.  To learn more about your body type, you may take the Body Type Survey and email me your results to receive the information on your individual body type.

If you are a body type:

P
Most of your foods should be chosen from the low glycemic list.  Occasionally you may eat foods from the moderate glycemic range. 

Px
Your foods should be chosen from the low glycemic list.

B
You may eat foods from the low and moderate list.

S
You may eat foods from the low and moderate list.

Sx
You may eat foods from the low and moderate list.

High glycemic foods are unhealthy and should be avoided by everyone.




A carb's a carb's a carb, right?  Wrong!  Fats and proteins have little or no effect on your blood sugar, so when we talk about the glycemic index, we are talking about carbohydrates (fruits, veggies, grains).

The glycemic index was first developed for people with diabetes who were trying to balance their blood glucose levels.  Carbohydrates are rated on a numeric scale from 1 - 100, indicating how much they raise your blood sugar after eating a particular food.

0 - 55 Low
56 - 74 Moderate
75 - 100 High

Low glycemic foods are digested more slowly than high glycemic foods; therefore, they do not elevate your blood sugar levels above normal and do not put excess strain on your pancreas.
Low Glycemic Food List

Bread
Natural Ovens 100% Whole Grain
Oat Bran
Pumpernickel Whole Grain
Sprouted Wheat

Cereals
Kellogg's All Bran
Kellogg's Special K
Muesli, non-toasted
Old Fashioned Oatmeal

Grains
Barley
Buckwheat
Bulgur
Long Grain Rice
Rye, whole kernels
Uncle Ben's Cajun Rice
Uncle Ben's Long Grain Rice
Uncle Ben's Wild Rice
Wheat, whole kernel

Fruits
Apple
Applesauce, no sugar
Blackberries
Blueberries
Cherries
Grapefruit
Grapes
Honeydew
Lemon
Lime
Kiwi
Nectarine
Orange
Peach
Pear
Plum
Pomegranate
Raspberries
Strawberries

Juice
Apple, unsweetened
Grapefruit, unsweetened
Orange, unsweetened
Pineapple, unsweetened
Tomato

Vegetables
Most vegetables

Pasta
*cooked al dente
Fettuccine
Linguine, thick
Macaroni
Ravioli
Spirali Durum, wheat
Tortellini, cheese
Vermicelli

Dairy
Buttermilk
Cheese
Cream cheese
Cottage cheese
Ice cream, real whole milk (one scoop)
Milk
Sour Cream
Yogurt, plain

Beverages
Carbonated water
Coffee
Tea
Water

Moderate Glycemic Food List
Breads
Brownberry
Healthy Choice 7 Grain
Pita Bread
Sourdough Rye
Taco Shells

Cereals
General Mills Fiber One
Kelloggs Fiberwise
Kelloggs Just Right
Kelloggs Nutrigrain
Kelloggs Raisin Bran
Kelloggs Sustain cereal bar
Nabisco Bran chex
Oat bran, raw
Quaker Oats Life
Quaker Oats Oat Bran

Grains
Basmati Rice
Brown Rice
Couscous
Uncle Bens Garden Style Rice
Uncle Bens Mexican Fast/Fancy

Vegetables
Beets
Rutabaga
Summer Squash
Sweet Corn

Fruits
Banana, not fully ripe
Cantaloupe
Figs, dried
Mango
Papaya
Paw paw
Peach, canned light syrup
Pineapple, raw
Raisins

Crackers
Breton wheat crackers
High fiber rye crispbread
Ryvita rye crispbread

Pasta
* cooked al dente
Gnocchi
Linguini, thin
Rice vermicelli

Beverages
Lemonade, reconstituted
Ocean spray cranberry juice

High Glycemic Food List
Breads
Bagel, white
Bread stuffing
Dark rye blackbread
English muffin
Kaiser rolls
Melba toast
Multigrain, gluten-free
Whole wheat, most brands

Cereals
Cheerios
Total
Instant or quick cereals
Bran flakes
Crispix
Crunchy nut cornflakes
Grape Nuts
Cream of Wheat
Puffed Rice
Waffles

Grains
Instant Rice
Jasmine Rice
Tapioca, boiled with milk
White Rice

Fruits
Lychee
Watermelon

Vegetables
Broad Beans
Cooked Carrots
French Fries
Instant Potatoes
Red skinned Potato
Russet Potato
Parsnips
Pumpkin
White Potatoes

Crackers
Rice Cakes
Soda Crackers

Pasta
Corn pasta, gluten free
Rice pasta

Beverages
Gatorade
Isostar
Sports Plus