List of low carb (and low glycemic) Foods

Transcription

1 List of low carb (and low glycemic) Foods Very Low Carb 1-5 g (Not Artichokes Asparagus Baby corn Bamboo shoots Bean sprouts Bok choy Broccoli Brussels sprouts Cabbages Cauliflower Celery Chilies Chinese mixed vegetables Choko Cucumber Eggplant Endive Fennel Garlic Green beans Horseradish Kohlrabi Leeks Lettuces Mushrooms Okra Onions Parsley Peppers Radishes Sauerkraut Seaweed Shallots Snow peas Spinach Squash Swiss chard Tomatoes Turnips Water chestnuts Zucchini Potatoes (including hash browns, potato chips) Carrots Kumara Parsnips Peas Pumpkin Squash, butternut Sweet corn, fresh Taro Yam *Carrots *Parsnips *Peas *Squash, butternut *Sweet corn Sweet potato *Taro *Yam

2 Avocado Kumquats Loganberries Mulberries Raspberries Rhubarb Strawberries Apple, fresh Apricot, fresh Breadfruit Blueberries Cherries, tart Grapefruit Grapes Mango Nectarine Orange Papaya Peach, fresh or canned in natural juice Pear, fresh or canned Pineapple Prunes Raisins Watermelon 9-grain muffin Multi-grain bread Rye bread Melba toast, plain Pumpernickel bread Sourdough bread White bread Whole wheat bread Capellini pasta, white Cheese tortellini Corn pasta Fettuccine, egg Fuselli twists, tricolor Gnocchi Linguini Macaroni, white Ravioli, meat filled Soba noodles Spaghetti, white or whole wheat Spirali, white Udon noodles, plain Vermicelli, white *Apple, fresh *Apricot, fresh Banana *Blueberries *Cherries, tart Dates Fruit cocktail, canned *Grapefruit *Grapes Kiwi *Mango Mixed nuts and raisins *Nectarine *Orange *Peach, fresh or canned in natural juice *Pear, fresh or canned Pear, dried Plum *Prunes *Strawberries *9-grain muffin *Multi-grain bread *Rye bread *Pumpernickel bread *Sourdough bread *Capellini pasta, white *Cheese tortellini *Fettuccine, egg *Fuselli twists, tricolor Lasagna noodles *linguini *Macaroni, white *Ravioli, meat filled *Soba noodles *Spaghetti, white or whole wheat *Spirali, white *Vermicelli, white

3 Cheese spreads Cottage cheese Cream cheeses Ricotta (Most cheeses are NO carb) Kidney beans Lentils Peas Soy beans Split peas All-Bran, Kellogg s Bran flakes Coco Pops, Kellogg s Corn Flakes, Kellogg s Crispix, Kellogg s Muesli (some types) Nutri-Grain, Kellogg s Puffed wheat Special K, Kellogg s Baked beans Black beans Butter beans Cannellini beans Chickpeas Haricot beans *Kidney beans *Lentils Lima beans Mung beans *Peas *Soy beans *Split peas Frosted Flakes, Kellogg s *Muesli (some types) Oat bran, raw Steel-cut oatmeal (made with water) Semolina, cooked Barley Couscous Quinoa Rye, whole kernels Semolina *Barley Buckwheat Bulgur cracked wheat *Quinoa *Rye, whole kernels *Semolina Whole wheat kernels

4 Hot chocolate (made with water) Coffee Diet colas Apple juice Tomato juice Carrot juice Coca-Cola Lemonade Pineapple juice, unsweetened Chocolate cake Croissant Sponge cake Oatmeal cookies Shortbread biscuits Chocolate mousse Gummi candies Jelly beans Licorice Marshmallows Corn chips Popcorn Potato chips, plain Pretzels Fruit roll-ups Shaklee bars Twix bars Chocolate milk Strawberry milk Sweetened condensed milk Milk Yogurt All nuts *Apple juice *Tomato juice *Carrot juice Chocolate milk *Coca-Cola Cranberry juice cocktail Grapefruit juice, unsweetened *Lemonade Orange juice *Pineapple juice, unsweetened Prune juice Strawberry-flavored milk Apple muffin, homemade Banana cake, homemade *Chocolate cake Chocolate muffin Egg custard *Sponge cake Vanilla cake *Oatmeal cookies *Chocolate mousse Chocolate pudding Vanilla pudding Ice cream Cadbury s milk chocolate Chocolate, milk or dark Kudos granola bars M&M s, peanut NutriSystem bars Combos pretzels snacks *Corn chips *Potato chips, plain *Shaklee bars Snickers bars *Twix bars *Chocolate milk *Strawberry milk *Milk *Yogurt All nuts

5 MEAT: Fried meats Fried seafood Mussels Scallops (Most meats are NO carb) Maple syrup Orange marmalade Strawberry jam Honey, some kinds *Maple syrup *Orange marmalade Nutella Agave nectar *Strawberry jam NOT a carbohydrate: Eggs Cheese, most Fats & oils & butter Meat Seafood: calamari, lobster, salmon, sardines, shrimp, tuna Source: The New Glucose Revolution for Diabetes by Dr. Jennie Brand-Miller, Kaye Foster-Powell, Dr. Stephen Colagiuri, and Alan W. Barclay