Food List

List of Food Choices: From Best to worst

Reduced insulin secretion-
13 Nuts
15 soybeans
23 cherries
25 plums
26 grapefruit
29 peaches
20 fructose
34 whole milk
34 pears
36 full fat plain yogurt or total greek 2% fage, add smuckers simply fruit
36 chick peas, black eyed peas
36 barley (pearl)

Moderate Inducers of Insulin (okay)

40 Oranges
40 navy beans
42 sprouted bread (alvarado st.), Joseph's soy pita, whole grain pump & rye, (the baker),
100% stone ground whole wheat, whole grain breads, Pepperidge Farms Natural Breads
45 whole grain pasta (as a side dish), al dente, once a week) try barilla plus, hodson mill,
49 15 grapes, or an apple
49 old fashion oatmeal
49 dried peas
51 peas
55 wild, brown and rye rice, basmati rice
60 pinto beans
64 beets
65 bulgur, whole wheat couscous (buy raw), quinoa, spelt
65 pineapple (higher sugar than other fruits)
70 watermelon (higher sugar than other fruits)
71 orange juice (4 ounces replaces a fruit)
71 kidney beans
74 sweet potatoes and yams
74 all bran (any rod shaped cereal is best - no puffed

Rapid Inducers of Insulin (not good!!!)

77 Graham Crackers, potato chips, crackers, bagels and cheerios
78 buckwheat flour- no pancakes
78 mango, papaya - high in sugar
82 corn
82 banana
82 white rice
83 sucrose- table sugar
87 pretzels
80 instant mashed potatoes or instant brown rice
90-80 quick rolled oats, instant rice, french fries, oat bran, granola
90 frozen yogurt
92 cooked carrots
93 raisins
95 french or italain bread
97 parsnips or turnips
98 white potatoes
99 corn chips
100 enriched, unbleached white or wheat breads
100 glucose
100+ breakfast cereals
120 honey
133 popcorn, puffed rice, puffed cakes
150 maltose