The Heartsure Clinic Low Glycemic Diet
(Source: Duke University Medical Center, 2006)
Low Glycemic Foods (20-49) (Decrease risk of developing heart disease) Breakfast Cereals: All-Bran All-Bran Fruit ‘n Oats Fiber One Oatmeal (not instant) Oat bran Fruits and fruit juices: (Limit to 1-2 servings per day) Apples Apricots (fresh & dried) Blackberries Blueberries Cherries Cranberries Peaches Pears Plums Prunes Grapefruit Raspberries Strawberries Tangerine
Apple juice Grapefruit juice Tomato juice
Beans and legumes (fresh-cooked): Black-eyed peas Butter beans Chick peas Lentils Green beans Lima beans Kidney beans Navy beans Pinto beans Snow peas
Non-starchy vegetables: Asparagus, avocado, broccoli, cabbage, cauliflower, celery, cucumber, greens, lettuce, mushrooms, peppers, tomatoes, okra, onions, spinach, summer squash Grains: Barley Bulgur Rye Wild rice Nuts and oils : Almonds Peanuts Sunflower seeds Hazelnuts Pecans Walnuts Oils that are liquid at room temperature
Dairy, fish, meat, soy, and eggs: Milk, skim Lowfat cheese Yogurt, lowfat, fruit sugar sweetened Lean red meat Fish Skinless chicken & turkey Shellfish Egg whites (up to 3 daily) Soy products Egg yolks (up to 7 or _____ per week) |
Moderate Glycemic Foods (50-69)
Breakfast Cereals: Bran Buds Bran Chex Just Right Mini-Wheats Special K Swiss muesli
Fruits: Banana (under-ripe) Dates Figs Grapes Kiwi Mango Oranges Raisins
Fruit Juices: Cranberry juice Orange juice
Beans and legumes: Boston-type baked beans Canned pinto, kidney, or navy beans Green peas
Vegetables: Beets Carrots Sweet potato Yam Corn on the cob
Breads: Pita (pocket) bread Oat bran bread Pumpernickel bread Rye bread Wheat bread, high fiber Grains: Cornmeal Rice, brown Rice, white Couscous
Pasta: Macaroni Pizza, cheese Ravioli, meat filled Spaghetti, white
Nuts: Cashews Macadamia
Snacks: Chocolate Ice cream, lowfat Muffin Popcorn |
High Glycemic Foods (70-100)
Cheerios Corn Chex Corn Flakes Cream of Wheat Grape Nuts Grape Nut Flakes Grits Nutri-Grain Puffed Rice Puffed Wheat Rice Chex Rice Krispies Shredded Wheat Team Total Fruits: Pineapple Watermelon Banana (over-ripe)
Beverages: Sodas, sweet tea, pineapple juice
Vegetables: Potato, baked, boiled, fried, mashed French fries Canned or frozen corn Parsnips Winter squash
Breads: Most breads (white and whole grain) Bagels Bread sticks Bread stuffing Kaiser roll Dinner rolls
Grains: Rice, instant Tapioca, with milk
Candy and most cookies
Snacks: Donuts Corn chips Jelly beans Pretzels Pastries |