Glycemic Index Food Summary - Whole Eating Cookbook.pdf

WholeEating
Cookbook
Glycemic Index &
Healthy Option Food
Charts
Low Glycemic Carbs/Fiber High Glycemic Carbs/Fiber
100% Whole, unprocessed grains
• Quinoa
• Barley, farro, ancient grains
• Brown rice
• Sprouted grains
• Whole grain pasta cooked al
dente
All raw vegetables
Most cooked vegetables
White carbs
•White bread
•White rice
•White flour
•White tortillas
•White pasta
•Enriched flour
Cooked corn
Cooked carrots
Potatoes
Most fruits Fruit Juice
Sea vegetables, like seaweed Bananas
Pineapple
Mango
Watermelon
Sweet potatoes
Yams
Small potatoes with skin on
Whole rolled or steel cut oats
Kashi Go-Lean cereal
Corn tortilla chips
Potato chips
Most crackers
Instant oatmeal
Most cereals
Most whole, close to nature foods Most instant and highly processed
foods
www.WholeEatingCookbook.com © Elizabeth Rider 2011 & beyond. All rights reserved.

Oils
• Extra virgin olive oil
• Cold-pressed flax oil
• Macadamia nut oil
• Avocado oil
• Coconut oil
Nuts (raw is always best)
• Almonds
• Walnuts
• Pecans
• Pine nuts
• Cashews
Healthy Fats Less Desirable Fats
Seeds (raw is always best)
• Hulled sunflower seeds
• Pumpkin seeds
• Flax seeds, always use ground
flax - it absorbs better
• Chia seeds
Oils
• Peanut oil
• Vegetable oil
• Canola oil
• Soybean oil
*Buy organic if you use these at they
are highly genetically modified in the
US
Peanuts and peanut butter should be
consumed in moderation, they are
heavily processed in the US. Always
opt for 100% natural peanut butter
over commercial brands.
Animal fat in general is saturated,
something we want to limit.
Red meat
• Limit to no more than twice per
month
Salmon Cheese
• Avoid heavily processed cheese
and all cheese in mass quantities
• Think of cheese as a condiment, not
a main dish :-)
Avocados
• Goat’s milk and sheep’s milk
cheeses are more easily digested
and better for you
• Goat cheese, there are so many
varieties now: hard, soft, blue,
Olives
etc.
• Sheep’s milk feta - Real feta is
traditionally from sheep’s milk
• Pecorino Romano is made with
sheep’s milk and very similar to
real parmesan
• Unpasteurized (aka raw) cheese
is easier to digest because it
contains enzymes, just do not
consume if you are pregnant.
www.WholeEatingCookbook.com © Elizabeth Rider 2011 & beyond. All rights reserved.

Healthy Proteins Less Desirable Proteins
Plant
• Hemp protein/hemp seeds
• Legumes
• Beans, black, white, kidney,
pinto, etc.
• Lentils
• Peas
• Edamame (soy beans)
• Nuts and seeds, almonds
especially
• Sprouts
Animal
• Plain greek yogurt
• Salmon
• Tuna
• Most wild-caught fish
• Organic turkey or chicken -
whole breasts, avoid deli meats
• Pork tenderloin is OK in
moderation
• Eggs, if you’re not allergic, are
great. 1-2 per day is perfectly
healthy, look for free range and
organic when possible.
Less Desirable Proteins
Meats and dairy should be consumed
in moderation, and always choose
organic.
Lean turkey and chicken is good, be
sure it’s organic and not charred as
the char on meat is a carcinogen.
Lean pork is also an OK option, just
stay away from highly processed
sausages and pork products.
Choose plain yogurt, and greek is
best. You can add natural sweeteners
to it to make it taste delicious.
Opt for wild-caught fish, they are
higher in omega-3 fatty acids.
Game meat is often very lean and
natural; if you care for the taste it’s
fine to eat.
Duck, Cornish game hen and other
less common meats are ok in
moderation.
Healthy Sweeteners Unhealthy Sweeteners
Consume in moderation:
• Agave Nectar Syrup
• Raw Honey
• Grade B Maple Syrup, in limited
amounts
• Dates and date paste
• Pure Stevia
• All artificial sweeteners
• Splenda, Nutrisweet, Equal, etc.
• All white sugar
• High-Fructose Corn Syrup
• Karo/Corn Syrup
• *Sugar in the Raw/Brown Sugar
(high-glycemic, but better for you
than white sugar as it contains
some nutrients.)
www.WholeEatingCookbook.com © Elizabeth Rider 2011 & beyond. All rights reserved.