Glycemic Index
The Glycemic Index is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating
blood sugar - the higher the number, the greater the blood sugar response.  A low Glycemic index food will
cause a small rise; while a high Glycemic index food will trigger a dramatic spike of insulin, which can then
produce hypoglycemia and eventually diabetes, if allowed to continue.  Many people today have
Hyperinsulinemia because they over consume foods that are high in Glycemic values.

Diabetics, cancer patients and those wishing to
lose weight should try to avoid foods with a Glycemic Index of 50
and higher.   This
ideal diet is based on a Hunter-Gatherer prototype, and can reverse Metabolic Syndrome.

Proteins and fats are essential for life, carbohydrates are the least necessary, and should be consumed in
moderation, especially for people dealing with chronic degenerative diseases.  If you want a sweet treat use
Stevia Liquid Extract as a natural sweetener or even better
Xylitol.      Understanding starches and sugars.
A simple rule of thumb is to consider the following: if it contains flour and/or sugar or other
sweetener, it will be pro-inflammatory and will cause fat accumulation.  For the most part,
avoid the following foods:

• Bagels
• Baked goods
• Breads, rolls
• Cake
• Candy
• Cereals (except old-fashioned oatmeal)
• Cheese (except, sparingly, hard cheeses such as Romano and Parmesan, soy, feta, and cheese made with      
goat or sheep’s milk)    
• Cookies
• Corn bread, corn muffins
• Cornstarch
• Corn syrup
• Crackers (except flaxseed crackers)
• Croissants
• Egg rolls
• Donuts
• Fast food
• French fries
• Fruit juice—eat the fruit instead
• Granola
• Flour
• Fried foods
• Honey
• Hot dogs
• Ice cream, frozen yogurt, Italian ices
• Jams, jellies, and preserves
• Margarine
• Molasses
• Muffins
• Noodles
• Pancakes
• Pasta
• Pastry
• Peanut butter made with hydrogenated oils
• Pie
• Pita bread
• Pizza
• Popcorn
• Potatoes
• Pudding
• Relish
• Rice
• Sherbet
• Shortening
• Snack foods, including potato chips, pretzels, corn chips, rice and corn cakes
• Soda
• Sorbets
• Tacos
• Tortillas
• Vegetable oils (other than olive or coconut)
• Waffles
Flour Containing Products

French baguette...................... 95
Wheat bread, gluten free......... 90
White bread..............................78
Waffles..................................... 76
Donuts, plain............................ 76
Bread stuffing..........................  74
Kaiser rolls.................................73
Bagel, white.............................. 72
Melba toast................................70
Tortilla, corn............................. 70
Whole-wheat bread.................. 69
Most cakes & pastries.............. 65
Rye flour bread........................ 64
Hamburger bun........................ 61
Cheese pizza........................... 60
Pita bread................................ 57
Pumpernickel bread................. 50
Oat bran bread........................ 48
Mixed grain bread.................... 48
Cake, banana, w/ sugar............47
Sponge cake............................ 46

Breakfast Cereals
Puffed Rice.............................. 90
Rice Chex................................ 89
Corn flakes.............................. 83
Corn Chex............................... 83
Rice Krispies........................... 82
Post Flakes............................. 80
Coco Pops...............................77
Total........................................76
Cheerios................................. 74
Puffed Wheat.......................... 74
Golden Grahams..................... 71
Cream of Wheat...................... 70
Shredded Wheat..................... 69
Sustain.................................... 68
Grape Nuts.............................. 67
Nutri-Grain............................... 66
Life........................................... 66
Oatmeal, quick......................... 61
Kellogg's Just Right...................59
Bran Chex................................ 58
Kellogg's Mini-Wheats.............. 57
Muesli......................................  56
Kellogg's Honey Smacks..... .... 55
Oat Bran.................................. 55
Special K.................................  54
Bran Buds................................ 53
Red River Cereal..................... 49
Oatmeal, regular...................... 49
All-Bran...................................  42
Kellogg's Guardian................... 41
All Bran Fruit & Oats................ 39   

Cereal Grains

Rice, white, instant - 6 min....... 90
Tapioca, boiled w/milk.............. 81
Millet........................................ 71
Corn meal................................ 69
Taco shells...............................68
Barley, rolled.............................66
Couscous................................. 65
Rice, white...............................  58
Rice, brown.............................. 55
Sweet corn............................... 55
Buckwheat............................... 55
Wheat, quick cooking............... 54
Barley, cracked........................ 50
Rice, parboiled..........................48
Rice, instant - 1 min...................46
Wheat kernels........................... 41
Rye........................................... 34
Barley, pearled......................... 25
Rice Bran................................. 19
*Please note the differences in cereal
grains in the way they are presented,
such as in rice and barley.  
The more some of them are cooked,
the more they affect blood sugar.

Pasta

Rice pasta, brown................... 92
Gnocchi................................... 67
Macaroni & Cheese..................64
Spaghetti, durum......................55
Instant noodles.........................47
Linguini.................................... 46
Macaroni.................................. 45
Spaghetti, white........................41
Ravioli, durum, meat filled........ 39
Spaghetti, whole meal.............. 37
Vermicelli................................. 35
Fettuccini................................. 32
Spaghetti, protein enriched.......27
*These findings have been verified, but
they can seem confusing.  As an
example - why should macaroni alone
have a reading of 45, while macaroni
with cheese (cheese has a rating of
less than 10) result in a reading of 64?  
Because the processed cheese used
in the macaroni and cheese had
sugar added to it.

Cookies & Crackers

Puffed crisp bread.................... 81
Morning coffee cookies............ 79
Rice cakes............................... 77
Vanilla wafers..........................  77
Graham crackers..................... 74
Wheat Thins............................. 67
Rye crisp bread........................ 65
Shortbread................................64
Chocolate chip cookies............ 64
Oatmeal cookies w/o raisins..... 55

Sugars

Maltose................................... 105
Maltodextrin............................ 105
Glucose.................................. 100
Sucrose.................................... 64
High fructose corn syrup.......... 62
Honey....................................... 58
Lactose.................................... 46
Fructose*................................. 21
Agave nectar............................ 10
Artificial sweeteners................  >5
Stevia Liquid Extract.................  0

Root Vegetables

Parsnips...................................... 97
Potato, baked.............................. 85
Potato, instant............................. 83
Potato, french fries...................... 75
Potato, boiled.............................. 73
Potato mashed............................ 70
Rutabaga.................................... 72
Beets........................................... 64
Sweet potato................................ 54
Yam............................................. 51
Carrots........................................ 49
Carrot juice.................................. 45
Carrots, cooked........................... 39

Fresh Vegetables

Pumpkin...................................... 75
Sweet corn.................................. 55
Peas, green................................. 48
Peas, dried.................................. 22
Green vegetables, all................. >30  

Legumes

Broad beans.............................. 79
Butter beans, +15 g. sucrose..... 54
Lentils, canned........................... 52
Kidney beans, canned.................52
Baked beans, canned................. 48
Romano beans............................ 46
Pinto beans, canned................... 45
Garbanzo beans, canned............ 42
Black-eyed peas.........................  41
Pinto beans................................. 39
Navy beans................................. 38
Garbanzo beans..........................33
Split peas................................... 32
Lima beans................................. 32
Butter beans................................31
Kidney beans.............................. 29
Lentils........................................  29
Soybeans................................... 18
*Note the big difference between
canned and home prepared!

Fruits

Watermelon................................. 72
Pineapple.................................... 66
Cantaloupe..................................65
Raisins........................................ 64
Apricots, canned..........................64
Apricots....................................... 57
Mangos....................................... 56
Fruit cocktail, canned.................. 55
Bananas...................................... 54
Kiwifruit....................................... 53
Orange juice................................52
Grapefruit juice........................... 48
Peaches, canned........................ 47
Pineapple juice............................ 46
Grapes........................................ 46
Oranges...................................... 44
Pears, canned............................. 44
Peaches...................................... 42
Apple juice................................... 41
Plums.......................................... 39
Apples......................................... 38
Pears........................................... 37
Strawberries................................. 32
Apricots, dried.............................. 31
Grapefruit..................................... 25
Cherries....................................... 22

Soups

Black bean soup.......................... 64
Split pea soup............................. 60
Lentil soup, canned..................... 44
Tomato soup............................... 38
Lima beans broth......................... 36
*These are all the soups that have been tested.
Any soup with potato in it would most
likely have a high to very high rating.

Dairy

Yogurt, sweetened......................63
Ice Cream................................... 61
Ice Cream, low fat........................50
Chocolate milk w/sugar............... 34
Skim milk..................................... 32
Whole milk................................... 27
Chocolate milk, artif. sweet.......... 24
Yogurt, artif. sweetened...............14

Beverages

Gatorade..................................... 95
Soft drinks................................... 68
Diet soda, with caffeine............... 30
Soy milk......................................  30
Diet soda, without caffeine...........  0

Snack Foods

Dates........................................ 103
Pretzels......................................  81
Jelly beans.................................. 80
Corn chips.................................. 74
Life Savers.................................. 70
Skittles.......................................  69
Mars bar...................................... 64
Muesli bars.................................. 61
Kudos, whole grain bars.............. 61
Popcorn...................................... 55
Potato chips................................ 55
Most jams & jellies......................  50
Chocolate bars............................ 49
Twix cookie bars.........................  43
Snickers bar................................ 40
Peanut M&M’s............................. 32
Peanuts...................................... 15

Specialty Foods

Tofu frozen dessert....................105
Cactus jam.................................  91
Breadfruit.................................... 68
Taro............................................ 54
Sustagen Hospital Formula......... 43
Fish fingers................................. 38
Sausages...................................  28
Nopales, prickly pear cactus......... 7
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