Adkin's Diet Evaluated

The idea of carbohydrates vs fat is an interesting approach. Our major problem with the diet is the casual treatment of "fat". There are good fats and bad fats and it does appear that the distinction was not made effectively. After reading the Atkins’s Diet and the two video tapes, I have some input on the subject that may interest my readers.
Sugar is the atomic bomb when it comes to ingredients that are most injurious to our system. Carbohydrates convert to sugar, raise havoc with our immune system and our weight. I have always been a big fan of protein and have well developed muscle mass in my late 60's. Doctors have often remarked that this is highly unusual and my friends in their 70's and 80's have also asked, "How do you maintain such excellent muscle definition?" My standard response was, "Not by eating carrots and celery." Well that may be the gist of it, but the truth is I don’t go for the celery and carrots raw, but I do include them in my soups.
I always ate steak, fish, chicken, salads, spaghetti sauce, soup and oatmeal, cherries, peaches, blueberries, broccoli and spinach, chicken cacciatore. However, if given the choice, my first desire was for the grilled steak. We had the old octopus-type coal furnace with an accessible door which we used to grill our steak. Using a folded grid-like stainless steel device to hold the steak, we wore gloves and held the steak over the hot coals and then turned it over for less than 10 minutes. We placed the steak in a dish and the juices were used as a thin gravy or "au jus". Mom added oregano and it was the kind of "to die for" flavorful taste that would just make me salivate.
The late Dr. Atkins used a 14 day "Maximum Fat-Burning" sequence which was intended to switch your body from a carbohydrate-burning to a fat-burning metabolism. He was very concerned about stabilizing blood-sugar associated with symptoms like fatigue, mood swings, brain fog, and weak spells. Trying to stop the "addictive cravings" of eating chocolate, wheat, corn derivatives, sugar, caffeine, alcohol, grain gluten, and other "allergic" or "addictive" foods. These are goals worth considering in any nutritional approach to healthy eating. I can agree with these and recognize the value of cutting carbohydrates down to 20 grams of carbs a day in the first fourteen days. Dr. Atkins suggested you eat until you are full, not stuffed, and that you eat nothing when you are not hungry. Did you ever notice how easy it is to go without eating, but once you eat something you tend to overeat? Another good idea was that of staying away, completely, from sugar, chocolate, doughnuts, candy, cake, and pizza, which he classifies as "addictive foods. I part company with eating pure fats and mayonnaise or butter. Sticking to proteins, olive oil, and combinations of protein and salads or soups are more along the lines of what I consider to be eating healthy.
Counting carbs isn’t a bad idea, or as my physician might recommend, "No more than two slices of bread a day." Reading the "Nutrition Facts" for content of sugar and carbohydrates is critical, if you are to begin the fat-burning process.
In his "Breakfast Ideas" I have a lot of objections. His recommendations for ham, cheese and mushroom omelet; bacon and scrambled eggs, smoked fish with cream cheese, fried eggs and sausage, fried eggs and bacon are excellent ways to clog your arteries and may have resulted in the formation of blood clots that prove to be fatal. Instead, I like the recommendations of poached egg and trout, hard-boiled eggs and tomatoes, oatmeal with diced apple, raisins and cinnamon, oatmeal with frozen blueberries and cherries. Oatmeal with saccharin, 1% milk and a pat of butter are more in tune with my approach to "whole food," nutrition-based-regimen breakfast foods. Occasionally, I like a poached egg on toast with a slice of tomato and a cup of tea. The extremes in the Atkins’s Diet are problematic to maintaining clear arteries. And clear arteries, immune support, antioxidants and anti-inflammatory benefits are my goal.
In his "Lunch Suggestions" he recommends a bacon cheeseburger without the bun, tuna salad with bacon, hamburger without the bun, lobster salad, cottage cheese with tuna and a mixed salad with cheddar cheese and sardines. These, I strongly oppose as too extreme in cholesterol and they produce sticky blood. The soft cheeses tend to clog the arteries. However, to be fair, he also recommends: Chef salad with boiled eggs, half chicken with salad, sole fish on a bed of greens, turkey breast with cucumber salad, seafood salad with Romaine lettuce, and I can agree with these. But I would also consider soup and salad, especially a mixed salad containing: radicchio, arugula, baby spinach, endive, and/or dandelion leaves. Spice up the salad with extra virgin olive oil, apple cider vinegar, a touch of crushed garlic and some red onion. Try leaning more towards the kinds of whole foods that are nutritionally sound and offer a multitude of flavors to satisfy the palate.
Dr. Atkins’s dinner ideas contain much that I can agree with: rack of lamb, poached wild sockeye salmon, roast chicken, filet mignons, and shrimp cocktail. I might add a tuna salad mixed with a spring mix salad, olive oil, vinegar, even a sprinkle of Italian bread crumbs and crushed garlic and fine-sliced red onion, cherry or grape tomatoes and thinly sliced cucumber. Dr. Atkins’s suggestion that all dinners should include a fresh green salad is right on, however, I would add a vegetable-beef or chicken-vegetable soup as the first course and the salad - second.
The snacks present problems for me in that they contain too many eggs, cold cuts, cheese, mayonnaise, feta cheese and the dessert of assorted cheeses or diet-Jell-O with whipped heavy cream seems like an oxy-moron. It reminds me of a 350 lb. friend of mine that orders diet Pepsi and then proceeds to order the "Greek Platter." This assortment of Greek foods is enough to feed four people.
I have problems with the super low-no carb food recommendations that include fried foods, omelets, shellfish, cheddar, mozzarella and cream cheese. All fish and the meat dishes, with the exception of ham are fine. In the "Fowl" category, I would eliminate goose, duck and try to stay with roasted chicken or roasted turkey. Farmers who raised duck told me there is nothing on a duck that isn’t fat.
The "Salad Veggies" all seem to be good for you and yet Dr. Atkins asks that you eat them in limited quantity. "Salad herbs" like thyme, basil, cilantro, rosemary, and especially oregano are amongst the main herbs I use. I do use cumin and coriander, cloves and peppercorns with bay leaves in my soup and paprika, cayenne pepper, hickory flavoring and lemon on my grilled fish.
When Dr. Atkins gets to the low-carb veggies like asparagus, string beans, cabbage, cauliflower, chard, kale, onion, snow peas, zucchini, broccoli, leeks, spinach, tomato, dandelion greens, collard greens, bean sprouts and artichokes, we are on the same page.
On the subject of "Drinks" I part company with decaf tea or coffee, cream, club soda, diet soda and low-carb diet shakes. However, he also mentions mineral water, bouillon, clear broth, iced tea (without sugar), spring water-- lemon or lime added is even better.
On "Fats and Oils" I prefer the first pressed extra virgin olive oil, hand-pressed canola oil, sunflower and safflower—cold pressed are best. There is a renewed interest in using natural butter to avoid the "hydrogenated vegetable oils."
On "Artificial Sweeteners" I prefer "Xylitol", Saccharin or natural fruit juice. When Dr. Atkins warns of the labeling, I am very much with him on that. It appears that one product will have low sugar or no sugar and mega-sodium or carbohydrates. It’s almost like choosing your "poison." It appears as though Dr. Atkins, too, was very much aware of the dangers of "sugar."
For this blog, I will simply try to convince you of the necessity of looking at the food you eat in terms of the consequence to your body. I am suspicious of sausage, hot dogs, ice creams, processed foods and cheeses - because there are too many unidentifiable ingredients that can be hazardous to your health. Taste is not the best measure of how nutritious a food is to your overall health.

Constipation and Breast Cancer

Did you know that women who are chronically constipated are 4 times more likely to develop breast cancer? Constipation is often ignored because most people don’t like to discuss it.
What is Constipation?
The mainstream medical definition of constipation differs from the natural medicine definition. The natural medicine community believes that the healthiest bowel movements should occur 2 - 3 times a day. Unfortunately, most people think that one bowel movement a day is all they should expect. Constipation can cause toxins in the colon that are absorbed into the bloodstream. The slowness of transit time of food through the colon is what causes the problem. The transit time is th time it takes for food to enter the mouth and exit the rectum. A healthy transit time is less than 24 hours. Slow transit times allows the stool to build up on the walls of the colon, preventing healthy nutrient absorption. This robs the body of vitamins and nutrients that create energy and vitality. This is why constipated people complain of fatigue and depression. You may have chronic fatigue caused by chronic constipation. The absorption of toxic materials is a form of self-poisoning, referred to as autointoxication. The toxins can travel throughout the bloodstream and settle in tissues, creating many symptoms, including some autoimmune disorders. Some of the symptoms associated with auto-intoxication include headache, brain fog, depression, obesity, diverticulosis, PMS, bad breath, foul smelling flatulence, indigestion, gas, bloating arthritis, body odor and other more serious conditions.
Many natural medical practitioners believe that colon cancer, the 2nd leading cause of death in the United States, can result from years of autointoxication.
There are many factors that lead to a constipated colon. Generally, it’s a combination of factors that make up a lifestyle, which results in constipation.
Diet: Americans love processed food, coffee, alcohol and refined sugar and other high glycemic carbohydrates (bread, pasta, etc.). Refined sugar slows th normal contractions of the bowel, slowing transit time. The traditional diet of meat, potatoes, bread, pasta, and dairy sets the stage for constipation, because it is practically devoid of fiber. Fiber helps create the bulk in the colon necessary for regular and healthy bowel movements. The smooth muscular walls of the colon need fiber to grab onto while contracting, and the need fiber to sweep away debris that attaches to the wall. A standard American diet also lacks essential fatty acids needed by the body to lubricate the bowel for easier elimination.
Dehydration: Proper hydration (8 - 10 glasses of water per day) is needed by the digestive system for healthy bowel movements. Many people are dehydrated, because they think that soda, coffee and tea are sufficient substitutes for water to hydrate the body. Unfortunately most of these drinks contain caffeine, which dehydrates the body. Additionally, many people do not drink adequate amounts of water because they do not like to urinate frequently.
Lack of exercise: Exercise stimulates th lymphatic system, which can stimulate normal muscular contraction in the colon. President Truman use to call his daily walk -his constitutional. He knew that shortly after breakfast, a good walk did the trick.
Medications: Anti-depressants, pain medications, antacids, diuretics (tea) and antibiotics can all cause constipation.
Changes in Routine: When the normal daily routine is altered, as with travel, the bowel can become constipated.
Lack of time: Many people do not take time to listen to the body’s impulse to eliminate waste. By ignoring even the slightest impulse to eliminate, over time, the urge becomes less frequent, leading to a "sluggish bowel".
The 3 steps to Healthy Bowel Function:
1 Peristalsis/hydration: The peristaltic action of the bowel must be regular and vigorous to achieve 2 - 3 bowel movements per day. Peristalsis is the natural wave of contractions produced to move produced by the colon that moves food through the digestive system. The most effective way to stimulate peristalsis, is through proper hydration of the colon.
2) Bulk: The colon requires bulk for it to achieve the 2 -3 bowel movements per day. Optimal intake of fiber is 30 - 40 grams per day. Most Americans consume about 12 grams of fiber per day. This small amount of fiber does not give the peristaltic contractions much to grab hold of while trying to move waste toward the rectum. People often supplement with a soluble fiber supplement, such as psyllium fiber, when they are constipated. This causes the body and the psyllium to compete for water absorption in the intestine. Since many people are constipated due, in part, to dehydration, psyllium can make their constipation problems worse by further dehydrating the body.
3) Lubrication: Lubrication of the colon is critical in achieving 2 - 3 bowel movements a day. Not only do flax, borage and fish oils provide lubrication for the bowel, they also provide the necessary building blocks for a healthy body.
In addition to the 3 steps to healthy bowel function, here are a few helpful hints to keeping regular:
1) Drink at least 8 - 10 glasses of water per day.
2) Change your diet slowly, adding in more raw fruits and vegetables. Lower the amount of refined carbohydrates, sugar and processed food in you diet.
3) Take digestive enzymes with your meals to maximize the breakdown of your food.
4) Exercise 3 times a week or more.
5) Try to maintain a regular schedule, even when traveling.
6) Create time every morning to try to eliminate, after drinking a full glass of water.
7) Position your legs correctly while using the toilet. Put your feet up on a telephone book for proper posture for elimination.
8) Cleanse one or two times per year to promote cleansing of the bowel and detoxification of the body.
A complete dinner used to consist of: a relish tray, followed by soup, then salad, and then the main entre’. Soup provided the lubricant, salad gave us the bulk and fiber, roughage and a glass of water with fresh lemon provided the hydration.
Fast food restaurants left the multi-course dinner for a faster: burger, fries and soda. No wonder, we are suffering from so many diseases that a colonoscopy is a routine maintenance procedure to millions of Americans. Treating the condition makes much more money than avoiding the problem through a regimen of eating healthy.

Fish, Meat and Colon Cancer

Cancer of the colon or rectum was more common in people who consumed more red or processed meat and less common in those who consumed more fish, says a massive study that tracked more than 475,000 men and women from 10 European countries for roughly five years. People who reported eating at least 6 ounces of red and processed meat a day had a 35 percent higher risk of colorectal cancer than those who consumed less than 1/3 ounce. (Processed meat includes sausage, hot dogs, cold cuts, ham and hamburgers.)
In contrast, those who consumed at least 3 ounces of fish per day had a 30 percent lower risk than those who consumed less than 1/3 ounce a day. Poultry had no impact on risk. Earlier studies in the U. S. saw no link with poultry, either.
What to do: Eat more fish and limit red meats to no more than three small 3-ounce servings a week. Journal of the National Cancer Institute 97: 906, 2005.
The artificial sweetener aspartame (Nutra-Sweet, Equal) caused lymphomas (cancers of the lymph system) and leukemia (cancers of the blood-forming cells) in female—but not male—rats, according to a large Italian study.
The lowest level that increased risk was close to what many people consume in foods—equal to about eight cans of aspartame-sweetened diet soda a day for adults, or two cans a day for children.
What’s more, brain tumors occurred in 12 of the 15,000 animals fed aspartame but in none of the 300 animals fed aspartame-free group—a difference not statistically significant but troubling enough to warrant further research.
However, lung cancer is the only cancer in women that has soared since aspartame hit the market in the early 1980's. That suggests that aspartame might not affect humans as much as it did the lab animals—though it’s possible that it might take another decade for cancers to occur.
What to do: Until the dust settles, switch to foods without artificial sweeteners or ones sweetened with honey or xylitol (natural occurring substances). Continue to avoid acesulfame potassium (which is often used together with Splenda) and saccharin. Both may also promote cancer.
European Journal of Oncology 10: 2005

Fish Oil Supplements Effect Arrhythmia

In a September 2005 issue of the Nutrition Action Letter, in an article entitled, "In A Heartbeat," we have found another example of why supplements, like prescription pills can have a negative result. The risk of irregular heartbeats in people who have irregular heartbeats may be greater when they take fish oil supplements, especially those who have implanted defibrillators. The devices monitor the heart rate and automatically administer a tiny electrical jolt when needed to stabilize the heart rhythm.
Researchers studied some 200 patients with implanted defibrillators who had recent episodes of arrhythmia—either tachycardia (the heart beats abnormally fast) or fibrillation (the heart flutters, rather than beats, so it pumps little or no blood) in the ventricle, or lower heart chamber. Both types of arrhythmia can lead to "sudden death" heart attacks, which kill half a million Americans every year. In as much as I have SDS (sudden death syndrome), I wondered why I could not, would not, take the fish oil supplements recommended by my doctor. Well, maybe God causes us to, instinctively, protect ourselves from many dangers.
Each patient was randomly assigned to take either a placebo (olive oil) or fish oil (1.8 grams a day, including 0.8 grams of eicosapentaenoic acid, or EPA, and 0.5 grams of docosahexaenoic acid, or DHA) for roughly two years.
While the fish oil appeared to have no impact on patients who initially had fibrillation, it seemed to make tachycardia patients worse. Within the first six months, the implanted defibrillators had to stabilize potentially fatal abnormal heart rhythms in 61 percent of tachycardia patients taking fish oil, but in only 37 percent of tachycardia patients taking the placebo. By two years, the defibrillators had to stabilize the hearts of 79 percent of patients taking fish oil versus 65 percent of those on placebo.
What to do: It’s not clear why these results differ from earlier studies that found a lower risk of sudden death in people who consume fish or fish oil pills. But to play it safe, the authors recommend that people with arrhythmias (tachycardia or fibrillation) who have an implanted defibrillator not take fish oil pills.

J. American Medical Association 293; 2884, 2005.

Fountain of Youth - Fact or Fairytale?

Well Charlie, you said you didn’t believe in the "Fountain of Youth." But wouldn’t you like to see the evidence and the research? "The overall deterioration of the body that comes with growing old is not inevitable." says Daniel Rudman, M.D. Tomorrow you will be a day older, but you don’t have to look a day older. The new scientific breakthrough lets you unlock the secrets of maximum life extension, regardless of your current age. Isn’t that great, Charlie?
Medical researchers have discovered how you can increase muscle mass, bolster endurance, supercharge sexual response, melt off fat, restore hair growth, fortify your immune system and improve skin tone. You, yes you, Charlie, may also slice 20 years off your age without: drugs, synthetic hormones, side effects, injections, diets or iron man exercises. You don’t need to set sail to search for the fountain of youth because it lies within the cells of each of us.
Human Growth Hormone (hGH) is perhaps the most important discovery in the history of longevity medicine. Richard Marsh, M.D. says, "Studies indicate hGH deficiency is relevant to health and responsible for early onset of degenerative disease, or even premature death."
Human Growth Hormone (hGH) also known as somatotropin, is produced in the pituitary gland on command from the hypothalamus gland. hGH works much of its antiaging magic at night while you sleep. The pituitary gland secretes hGH in small bursts during the first few hours of deep sleep. Unlike any other hormone the body produces, hGH presents the thrilling prospect of arresting the aging process while achieving maximum health, while at the same time building lean muscle and eliminating excess body fat. Why? Because while you sleep, it stimulates the growth and maintenance of bone tissue and muscle mass and helps the body repair itself, replacing old cells with fresh ones by using amino acids (the building blocks of protein) to synthesize new molecules and tissues. When sufficient quantities of hGH are released to ensure this nightly repair, the effects of aging are put on hold.
hGH is one of the many endocrine hormones, like estrogen, progesterone, testosterone, melatonin and DHEA that all decline in production with age. While all hormones are important, hGH reaches far beyond the scope of any other hormone. Not only can it prevent biological aging, it can also reverse a broad range of signs and symptoms associated with the aging process. hGH affects every cell in the body and washes away the "disease" of aging. With a steady release of hGH in the body: 1) The immune system is revitalized. 2) Heart attack and stroke risk factors are diminished. 3) Emphysema patients find their oxygen intake improves. 4) Osteoporosis is prevented. 4) Wrinkled skin is restored to youthfulness. 5) Sexual vitality is restored. 6) Hair color is restored. 7) Brain shrinkage is stopped, and that’s just for starters.
I saw a high school student crossing the street yesterday and thought how nice it would be to be that thin and full of energy. No problem. According to recent medical research, hGH revs up the metabolism to former highs, reducing the abdomen, hips, waist and thighs while at the same time increasing muscle mass. In 1989, Dr. Franco Salamon in London, England found that hGH dispensed to adults with deficient levels showed an increase in lean body bass by a remarkable 10% and a 7% reduction of body fat.
As a powerful aphrodisiac, hGH restores sexual potency and sexuality in older men by 75%, according to a study conducted by Dr. Chein at Palm Springs Life Extension Institute.
As a mood elevator, hGH restores the youthful sense of well-being and a zest for life along with the deepest levels of sleep. There is no other substance known to medical science that has such a far-reaching ability to prevent, and even reverse, the aging process, according to Richard Marsh, M.D., one of the world’s foremost longevity experts, "Increasing levels of hGH in an older person is equivalent to giving water to someone who’s dying of thirst." Dr. Marsh reports, "The connection between hGH deficiency, aging and disease is now very well established. This knowledge is now leading to a paradigm shift in orthodox medical diagnosis and treatment."
Longevity medicine promises to provide major breakthroughs in the management of not just body shape and function, but also many difficult disease states —including cardiovascular disease, diabetes, autoimmune illnesses and cancer. Antiaging is no longer a specialty reserved for the wealthy. It is rapidly becoming central to mainstream medicine. Experienced medical practitioners are using sophisticated hormonal and age parameter screening before tackling treatment regimes.
Central to this new thinking is elevating hGH levels to stimulate unprecedented healing and rejuvenation. In 1990, Dr. Daniel Rudman, Director of Geriatric Medicine at the Chicago Medical School University of Health Science, stunned the world by reporting the results of his experiments with Human Growth Hormone in The New England Journal of Medicine. Over 6 months, he injected hGH into a study group of 12 men (aged 61 to 81) and managed to reverse their biological age by 10 to 20 years. During that period, Dr. Rudman recorded a reduction of their body fat by an average of 14%. Lean muscle mass increased by almost 9%. Their skin grew measurably thicker and more youthful looking. The men reported more energy and increased sex drive.
Since Dr. Rudman’s landmark study, thousands more additional studies have been conducted world-wide. Researchers have documented over and over again that hGH cannot only retard aging but actually reverse the entire aging process from head to toe.
One of the most impressive hGH follow-up studies took place at the Palm Springs Life Extension Institute under the direction of Edmund Chein, M.D. Dr. Chein followed a growth hormone protocol that involved restoring hGH levels with low dose, high frequency injections.
Using this protocol, Dr. Chein developed a program which has been 100% effective for all of his patients. He guarantees that his patients will experience an increase in bone density of 1.5 - 2.5% every 6 months, as well as a loss of 10% body fat and an increase in muscle mass. These processes may continue until the patient attains the body composition of a twenty-five-year-old.
Despite these remarkable results, there was one colossal drawback to hGH injections: they cost about $1,000 per month and were out of reach to all except the wealthy. But then a second discovery in 1997 ushered in the start of what is being referred to as, "the amazing ageless society." In 1997, before the American College for the Advancement of Medicine, Dr. L. E. Dornan revealed that hGH production most certainly declines after 30, but there’s an even more rapid decline, which speeds up aging—the body’s ability to release and use the hGH it produces. His ground breaking research concluded there was no need to inject hGH into the body. Rather, what was needed was a natural method to release the body’s own natural hGH.
"Secretagogues-compounds, which when taken orally, act as precursors or stimulates to the production and release of the body’s own hGH."
– Richard Marsh, M.D.
How do these special releasing compounds work? These incredible supernutrients, which consist mainly of a stacked amino acid complex (SAAC), stimulate receptors in the pituitary and hypothalamus glands and help release the body’s own hidden stores of growth hormone — regardless of age! The definition of secretagogue is really a catalyst, which stimulates the body to secrete its own hormone. You take a natural nutrient that can help the body release its own growth hormone. Dr. L.E. Droman reports that these natural secretagogues may be our best hope for raising hGH in an entirely physiologic manner because of the ability to stimulate the endocrine system to release its own hGH." The best time to take secretagogue hGH PLUS is before bedtime to enhance and mimic the circadian growth hormone release and fat burning potential.
This product is not recommended for pregnant or nursing women trying to conceive, people taking prescription steroid drugs, anyone suffering from autoimmune diseases and anyone with a current or prior diagnosis of cancer. This information is meant to be used to educate the reader and is in no way intended to be providing medical advice. Medical advice must only be obtained from a qualified physician. The information within these pages is believed to be accurate, but no guarantee can be made. It is not intended to replace a physician’s care or prescribed medication. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease.

Glycemic Index-Food Substitutes

Glycemic Index Highlights Certain Foods

Restauranteurs take note! We want healthy alternatives to the high sugar - high fat foods you have on the "MENU."

Replace French bread, 95 with 100% stoneground whole wheat bread, 53
Replace mashed or baked potato, 73 or 85 with roasted sweet potato, 54
Replace a side of bread, 74 with a side of canned baked beans, 48
Replace a side of corn (sugar) - with green peas,48 or green beans

I have met with restaurant owners who want to be on the front line of a revolution in restaurant eating. No longer will they get away with serving French fries and potato chips and fried foods. People will go back to their kitchens and find out how easy it is to make healthy whole food. However, the convenience to people living alone, is best served in a restaurant with healthy food. Our favorite Greek restaurant has changed and/or substituted items on the menu to fit the needs of their clientele.
But, let’s help those who want to know what to do with this important information. Some of the following are suggestions on Low-Glycemic Index Foods: Less than 55:

Chana dai (yellow split pea) 8
Low-fat yogurt, artificially sweetened 14
Peanuts (unsalted) 14
Plum 24
Grapefruit 25
Pearled barley 25
Peach 20
Canned Peaches
in natural juice 30
Dried apricots 31
Soy milk 31
Baby lima beans,
(Frozen) 32
Fat-free milk 32
Fettuccine 32
Apple 36
Pear 36
Whole wheat -
Spaghetti 37
Canned chickpeas 42
Grapes 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Pineapple juice 46
Banana bread 47
Long-grain rice 47
Parboiled rice 47
Canned baked beans 48
Green Peas 48
Old-fashioned oatmeal 49
Cheese tortellini 50
Canned kidney beans 52
Kiwifruit 52
Banana 52
Sweet potato 54
*Some foods are low-calorie and very nutritious and shouldn’t be avoided, in spite of the high-glycemic index attributed to them. They are:
*Carrots 71
*Watermelon 72
*Bran Flakes 74
*Cheerios 74
*Total Cereal 76
*Baked potato 84
Some guidelines to making the Glycemic Index work for you:
GO WHOLE GRAIN. There are exceptions, but in general, whole grain foods such as barley and bulgur have a low GI, mainly because their high fiber content serves to slow digestion.
ROUGH IT UP. The least processed and rougher the grain or flour, the lower the GI. That’s why pasta, which is made from a coarse milled wheat, has a low GI even if it’s not whole grain.
BRING IT DOWN LOW. If you only have time to make instant rice, just add some beans. Throwing in a low-GI food brings down the GI rating of the entire meal. Adding some fat or protein also lowers the GI level.
BE SAVVY ABOUT SNACKS. When you snack, you tend to have just one food, all by itself. That’s fine if you’re having a low-cal snack, whether the GI is high or not. But if you’re having a high-GI bagel or doughnut with hundreds of calories, the glucose won’t get blunted by other foods. So avoid starchy, high-GI foods as snacks.
LOAD UP ON FRUITS, VEGETABLES AND LEGUMES. Most have a low GI, and you’d have to eat pounds of the ones that don’t - to affect the blood sugar. But by the same token, don’t binge on low-GI foods that are high in calories, such as Snickers candy bars. Gaining weight will raise your blood sugar too.
What makes the GI number high or low is how quickly the food breaks down during digestion. The longer your body has to wrestle with the carb to break it down into glucose, the slower the rise in blood glucose and the lower the GI.

So you see, the whole idea of diets, is just too complex to specify a special magic to low carb, high protein, South Beach or Atkin's. A Nutrition-Based-Regimin is the healthy way to approach your food intake because it uses the herbs, minerals, and vitamins in whole foods that support our healthy cells and immune system.