GK Food List
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The GENETIC KEY Diet Glycemic Index Food List Low glycemic foods are digested slower than high glycemic foods therefore, when a low glycemic food is eaten, blood glucose levels rise slowly. When a high glycemic food is eaten, blood glucose levels rise too quickly and drop suddenly. This causes the pancreas to be overworked. That sudden drop tends to cause hunger a short while after consuming the high glycemic food. The glycemic index was first developed for people with diabetes to help balance blood glucose levels. Today, researchers know eating low glycemic benefits people with diabetes and heart disease and, of course, prevention of those diseases. Eating low glycemic also aids in appetite control. Eating smaller meals throughout the day is highly recommended rather than eating the typical three meals a day. Blood glucose levels will stay balanced and even if fed consistently during the day. Hunger pains will occur less often. The glycemic index lists foods in three categories and assigns each category with a number range. Low 0 – 55 Moderate 56 – 69 High 70 – 100 Choosing foods in the low to moderate range is ideal. Eating these foods will help curb hunger because they are digested slower therefore, they will keep you satisfied longer. One of the most important things to remember is to eat smaller meals and snacks throughout the day and not to let your body go without food for an extended period of time. The human body is a marvelous communication system. If you are not eating enough of the right foods, the signal you are sending your body is “I’m starving!” The body will respond to the message very effectively and slow down the operation systems including metabolism! When choosing foods, serving sizes should always be considered. Eating too much food at one sitting is not healthy. Eating smaller portions frequently is the key to success. Remember grazing and the hunter-gathers theory. Our ancestry was a group of people who grazed throughout their day gathering food and eating along the way. All rights reserved Copyright ©2005-06 by Steve Nugent & GK Diet Low Glycemic Foods Green List Breads Raspberries Coarse Barley Kernel Strawberries Cracked Wheat Tangerine European-Style Coarse rye Fruit loaf Juices Oat bran All unsweetened: Natural Ovens Hunger filler™, whole grain Apple Natural Ovens 100% Whole Grain™ Grapefruit Pumpernickel, whole grain Orange Sprouted Wheat Pineapple Tomato Cereals Barley Vegetables Buckwheat Alfalfa Bulgur Artichokes Kellogg’s All-Bran™ Asparagus Kellogg’s Special K™ Avocado Muesli, non-toasted Beans (green, Italian, waxed) Old fashioned oatmeal Bean sprouts Bok Choy Grains & Rice Broccoli Barley Brussels Sprouts Buckwheat Cabbage Bulgur Carrots, raw Long grain rice Cauliflower Parboiled rice Celery Rye, whole kernels Chinese Cabbage Uncle Ben’s® Cajun Style Rice Collard greens Uncle Ben’s® Converted white Rice Cucumber Uncle Ben’s® Long Grain Rice Eggplant Uncle Ben’s® Wild Rice Endive Wheat, whole kernel Escarole Green Onions Kohlrabi Fruits Leeks Apple Lettuce Applesauce (no sugar) Mushrooms Apricots, dried Mustard Greens Blackberries Okra Blueberries Onions Cherries Peas, green Grapefruit Peppers Grapes Radishes Honeydew Melon Romaine Lemon Sauerkraut Lime Snow Peas Kiwi Sugar Snap Pea Nectarine Spinach Orange Sweet Potato Peaches Tomato Pears Turnip Greens Persimmon Water chestnut Plums Yam Pomegranate Zucchini Prunes, pitted All rights reserved Copyright ©2005-06 by Steve Nugent & GK Diet Low Glycemic Foods Green List Legumes Snacks Baked, Beans Almonds Beans, Dried Apple muffin Black beans Brazil nuts Black-eyed beans Cashews Butter Beans Hazelnuts Chickpeas Hummus, no sugar added Haricot Beans Ironman PR Bar®, chocolate Kidney Beans Macadamia nuts Lentils, green, red, dried, boiled Peanuts Marrowfat peas Pecans Mung Bean Pound cake Navy Beans Sponge cake Peas Sunflower seeds Pigeon Peas Twix® Pinto Beans Walnuts Romano Beans Soy Beans Condiments/sweeteners Split Peas Catsup (1 tbls.) in moderation Fructose Pasta Hoisin *Cooked al dente Honey in moderation Capellini Horseradish Fettuccine Lemon juice Linguine, thick Lime juice Macaroni Jam, Apricot, reduced sugar Mung Bean noodles Jam, strawberry Ravioli Mayonnaise, light Spirali Durum, wheat Mustard, seeded or whole grain Split pea and soy pasta shells Olive oil Star Pastina Salsa Tortellini, cheese Sesame oil Vermicelli Soy Sauce, low sodium Taco sauce (1 tbls.) in moderation Dairy Vinegar, red, white, balsamic Buttermilk Worcestershire sauce Cheese Cream Cheese, light Cottage cheese, low-fat Evaporated skim milk Ice cream, real whole milk Milk, full fat, low fat, 1 & 2% Nonfat Dry milk Sour cream, low fat Soy milk Soy Yogurt Yogurt, fruited, nonfat, plain Beverages All Sport™ sports drink orange Carbonated water, no sugar added Coffee, no sugar decaffeinated Tea, no sugar decaffeinated Water All rights reserved Copyright ©2005-06 by Steve Nugent & GK Diet Moderate Glycemic Foods Yellow List Breads Fruits Brownberry™ Natural Wheat Apricots, fresh, canned in light syrup Brownberry™ 12 Grain Banana, not fully ripe Brownberry™ Natural Rye Cantaloupe Brownberry™ Natural Health Nut Figs, dried Coarse Oat Kernel, 80% kernels Mango Healthy Choice™ Hearty 7 Grain Papaya Healthy Choice™ Hearty 100% Whole Grain Paw Paw Klosterbrot Whole Wheat Rye Peaches, canned light Linseed Rye Pineapple, raw Natural Ovens Happiness™, cinnamon, raisin, Raisins pecan Natural Ovens Nutty natural™ Legumes There are no moderate legumes Pepperidge Farm™ Stone ground 100% Whole wheat Crackers Pita bread Breton Wheat crackers Semolina Bread Graham crackers Sourdough Rye High Fiber Rye Crispbread Taco Shells, cornmeal based, baked Ryvita™ Rye Crispbread Volkornbrot Whole Wheat rye Stoned Wheat thins 100% Stone Ground Whole wheat matzo Cereals 100% Whole Grain Rye Crisp crackers General Mills Fiber one™ Kellogg’s Bran Buds™ Pasta Kellogg’s Fiberwise™ *Cooked al dente Kellogg’s Just Right™ Gnocchi Kellogg’s Nutrigrain™ Linguini, thin Kellogg’s Raisin Bran™ Kraft Macaroni & Cheese Kellogg’s Sustain™ Rice Vermicelli Kellogg’s Sustain™ cereal bar Kellogg’s Whole Wheat Mini Whet’™ Nabisco Bran Chex™ Oat Bran, raw Beverages Quaker Oats Life™ CocaCola® Quaker Oats Oat Bran™ Fanta® Orange soft drink Lemonade, reconstituted Ocean Spray® Cranberry Juice Grains & Rice Basmati rice Brown rice Snacks Couscous Angel Food cake Uncle Ben’s® Garden Style Rice Arrowroot cookies Uncle Ben’s® Mexican Fast & Fancy Rice Blueberry muffin Bran muffin Carrot muffin Vegetables Croissant, medium Beets Crumpet Rutabaga Digestives Cookies Summer Squash Flan cake Sweet Corn Kudos® Whole Grain Bar, chocolate chip Oatmeal cookies Dairy Rich Tea Biscuits There are no moderate dairy All rights reserved Copyright ©2005-06 by Steve Nugent & GK Diet High Glycemic Foods Red List Breads Vegetables Bagel, white Broad beans Baguette, white Carrots Bread stuffing French fries Dark rye Blackbread Instant potatoes Dark Rye Schinkenbrot Red skinned potato English muffin Russet potato Kaiser rolls Parsnips Melba toast Pumpkin Middle Eastern Flatbread White potatoes Multigrain, gluten-free White bread Crackers White bread, gluten-free Puffed crispbread Whole Wheat, most brands Rice cakes Soda crackers Cereals Water biscuits General Mills Cheerios™ General Mills Golden Grahams™ General Mills Pro Stars™ Pasta General Mills Total™ Corn Pasta, gluten-free Instant or Quick cereals Rice pasta Kellogg’s Bran Flakes™ Rice and Maize pasta, gluten-free Kellogg’s Coco Pops™ Kellogg’s Corn Flakes™ Beverages Kellogg’s Corn Pops™ Gatorade® Kellogg’s Crispix™ Isostar® Kellogg’s Crunchy Nut Cornflakes™ Lucozade® Kellogg’s Crunchy Nut Cornflakes™ cereal bar Sports Plus® Kellogg’s Fruitloops™ Kellogg’s Honey Smacks™ Snacks Kellogg’s Pop Tarts™ Corn Chips Kraft Grape Nuts™ Corn muffin Nabisco Corn Chex™ Corn thins Nabisco Cream of Wheat™ Doughnuts Nabisco Rice Chex™ Graham Wafers Nabisco Team™ Jelly Beans Pancakes, buckwheat, gluten-free, made from Old El Paso Nacho chips™ mix Pretzels Post Grape Nuts Flakes™ Real Fruit bars Pre-cooked cereals Roll-Ups® Puffed rice cereal Scones Puffed Wheat Cereal Tofu based frozen desert Quaker Oats Corn Bran™ Vanilla Wafers Waffles Sweeteners Grains & Rice Corn syrup Instant rice Glucose Jasmine rice Glucose tablets Tapioca, boiled with milk Molasses White rice, low amylose Maltose Maple syrup Fruits *artificial sweeteners should be used sparingly* Lychee Watermelon All rights reserved Copyright ©2005-06 by Steve Nugent & GK Diet .