low IG < 55
| Grains and starches | Fruits | Veggies | Protein | |
|---|---|---|---|---|
| Sourdough bread | Apple | Broccoli | Dairy is ok | Dark choco |
| Whole grains | Banana (green) | Peppers | Lean meat | |
| Whole wheat stuff | Berries | Cabbage | Fish | |
| Barley | Orange | Tomatoes | Eggs | |
| Bulgur | Pear | Mushrooms | Tofu | |
| Quinoa | Peach | Lettuce | ||
| Lentils | Grapefruit | Celery | ||
| Nuts | Spinach | |||
| Beans | Leafy greens | |||
| Cauliflower | ||||
| Plum | Zucchini | |||
| Sweet potato??? | Prune | Avocado | ||
| Pomegranate | Aspargus | |||
| Eggplant | ||||
| Endive | ||||
| Kale | ||||
| Onions | ||||
| Carrot (raw) |
mid IG > 55 and > 77 ?
| Grains and starches | Fruits | Veggies | X |
|---|---|---|---|
| Bread | Banana (yellow) | Beetroot | Too sweet stuff |
| Rice | Cherries | Pumpkin | Processed food |
| Pasta | Figs | Corn | |
| Potato | Grapes | Yam | |
| Oats | Kiwi | Sweet potato? | |
| Bagel | Pineapple | ||
| Crackers | Watermelon | ||
| Mango | |||
| Papaya | |||
| Coconut | |||
| Melon | |||
| Cantaloupe |