|
RATING YOUR FOODS
Eat foods high on the chart
Based on nutrient density, vitamins, minerals, proteins, fiber+ healthy fats per 100 kcal glycemic index = how quickly that food raises blood glucose an anti-cancer properties (i.e. ellagic acid in berries, curcumin in mustard, etc.) |
|
BEST
Oil from fish, flax, primrose, borage, hemp coconut, extra virgin olive oil |
Green leafy
Broccoli
Cabbage
Peppers
Sprouts
Onions
Beets
Tomato
Carrot
Asparagus
Cauliflower
Veggie juice |
Cod
Halibut
Salmon
Tuna, trout
Orange fry
Bass
Sole
Sardine
Haddock
Pumpkin
Yam |
Oranges
Apple, pear
Berries
Cantaloupe
Kiwi, fig
Cherries
Apricot
Red grapefruit
Yogurt
Wheat germ
Kefir |
Whole grains
Barley
Oat, flax
Rice, rye
Millet
Amaranth
Buckwheat
Spelt wheat
Ezekial bread
Herbal teas
Brewer yeast |
Soy bean
Garbanzo
Kidney bean
Lentil
Navy bean
Split pea
Blackeyed
Pinto beans
Black beans
Bee pollen
Spirulina |
Garlic
Vinegar
Mustard
Salsa, curry
Cinnamon
Ginger
Green tea
Cayenne
Stevia
Kelp |
|
GOOD |
Radish
Celery
Lima beans
Zucchini
Squash
Lettuce
Avocado |
Turkey
Chicken
Lamb
Liver, eggs
Veal
Wild game swordfish |
Watermelon
Grapes
Honeydew
Plum
Banana
Pineapple
Papaya |
Pasta
Popcorn
Cottage cheese
Parmesan
Goat’s cheese |
Walnut
Almond
Sunflower seeds
Sesame seed
Goat’s milk |
Soy sauce
Worcester
Tabasco
Flax dressing
Sage
Thyme
Soy milk |
|
FAIR
Oil from soy, corn, safflower, canola |
Olives
Canned veggies
Fried veggies
White potato |
Lobster
Clams
Beef
Duck
Shrimp
Catfish
|
Dried fruit
Raisins
Dates
Prunes
Can fruit |
Corn chips
Granola
Wheat crackers
Tortilla
Grits |
Peanuts
Peanut butter
Reg. cheese
Reg. milk |
Italian dressings
Red wine
Carob
Dark chocolate |
|
POOR |
Commercial breakfast cereals |
Bacon
Pizza
Smoked ham
Prime rib |
Gelatine
Desserts
Sweet corn |
White rice or wheat
Molasses
Butter |
White wine
Beer
Mayonnaise |
Celtic salt
Coffee
Honey
Fructose |
|
BAD |
Pickles
Salami
Bologna |
Sausage
Hot dog
BBQ ribs |
Waffles
Pancakes |
Cake
Cookies |
Ice cream |
Blue cheese dressing |
|
WORST
Hydrogenated Oils |
Margarine
Aspartame |
Syrup
MSG |
Soda pop
Diet pop |
Pastry
Pie
Doughnuts |
Lard |
Sugar
Hard liquor |
