Glycemic Matrix Guide To Low GI and GL Eating

MAXIMIZE HUNGER SATISFACTION!
MINIMIZE GLYCEMIC IMPACT!
GLYCEMIC
MATRIX
GUIDE TO
LOW GI AND GL
EATING
Decreasing Glycemic Index (GI)----->
<-------- Decreasing Glycemic Density (GL per gram of food)

Very Low GD
(0 to .050)
Very Low GI
(00 to 40)
Low GD
(.051 to .100)
Moderate GD
(.101 to .150)
High GD
(.151 to 1.000)
Best choice
Low GI
(41 to 55)
Moderate GI
(56 to 69)
High GI
(70 to 100)
Worst choice
RICHARD A. PRICE
AUTHOR OF
HOW I LOST 80 POUNDS
WITH SMART CARB EATING
GLYCEMIC MATRIX
GUIDE TO
LOW GI AND GL
EATING
BY
RICHARD A. PRICE
Copyright 2008 by Richard A. Price
All Rights Reserved. No part of this book shall be

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and retrieval system, without prior written permission of
the author. No patent liability is assumed with respect
to the use of the information contained herein. Although
every precaution has been taken in the preparation of this
book, the publisher and author assume no responsibility
for errors or omissions. Neither is any liability assumed
for damanges resulting from the use of the information
contain herein.
A published edition of this book can be obtained from:
INFINITY PUBLISHING
1094 New HeHaven Street Sute 100
West Conshohocken, PA 19428-2713
www.buybooksontheweb.com
Table of Contents
ACKNOWLEDGEMENTS....................................................................v
CHAPTER ONE:
EFFECTIVE WEIGHT MANAGEMENT............................................1
TWO POWERFUL DIETARY PRINCIPLES .................................... 1
(1) ENERGY DENSITY...................................................................... 1
(2) GLYCEMIC IMPACT ................................................................... 2
GLYCEMIC DENSITY ....................................................................... 3
INTRODUCING THE GLYCEMIC MATRIX ................................... 4
LOOKING AHEAD ............................................................................ 5
CHAPTER TWO:
GLYCEMIC MATRIX............................................................................6
NON-STARCHY VEGETABLES ....................................................... 6
FRUIT .................................................................................................. 7
STARCHES - BREAD ........................................................................ 8
STARCHES - CEREAL ...................................................................... 9
STARCHES - GRAINS AND STARCHY VEGETABLES .............. 10
STARCHES - LEGUMES ................................................................. 10
SOUPS ............................................................................................... 11
DAIRY ............................................................................................... 11
SUGARS............................................................................................ 12
FATS .................................................................................................. 12
INDULGENCES ............................................................................... 13
LOOKING AHEAD .......................................................................... 13
CHAPTER THREE:
USING THE FOOD LISTS...................................................................14
LOW GLYCEMIC LOAD DIETING ............................................... 14
LOW GLYCEMIC INDEX DIETING .............................................. 16
CHOOSING FOODS WITH A MINIMUM GI OF FORTY............. 16
THE RELATIONSHIP OF GI AND GLYCEMIC DENSITY .......... 17
NUTRITIONAL BALANCE ............................................................ 18
PUTTING IT ON YOUR PLATE...................................................... 19
LOOKING AHEAD .......................................................................... 20
CHAPTER FOUR:
FIVE GL CARBOHYDRATE LIST.....................................................22
NON-STARCHY VEGETABLES ..................................................... 22
FRUIT ................................................................................................ 24
STARCHES - BREAD ...................................................................... 26
STARCHES - CEREAL .................................................................... 27
iii Table of Contents

CHAPTER FOUR:
FIVE GL CARBOHYDRATE LIST (Continued)..............................31
SOUPS ............................................................................................... 33
DAIRY ............................................................................................... 33
SUGARS............................................................................................ 35
FATS .................................................................................................. 36
INDULGENCES ............................................................................... 36
CHAPTER FIVE:
TEN GL CARBOHYDRATE LIST.....................................................39
FRUIT ................................................................................................ 39
STARCHES - BREAD ...................................................................... 41
STARCHES - CEREAL .................................................................... 43
SOUPS ............................................................................................... 47
SUGARS............................................................................................ 47
INDULGENCES ............................................................................... 48
CHAPTER SIX:
PROTEIN LIST.....................................................................................50
MEAT, POULTRY AND FISH .......................................................... 50
DAIRY (Including Eggs) ................................................................... 54
LEGUMES ........................................................................................ 56
CHAPTER SEVEN:
FAT LIST................................................................................................57
NUTS ................................................................................................. 57
OTHER UNSATURATED FATS ...................................................... 57
SATURATED FATS .......................................................................... 58
HYDROGENATED OR TRANS FATS ............................................ 59
CHAPTER EIGHT:
THE CHALLENGE AHEAD...............................................................60
MY JOURNEY OF DISCOVERY .................................................... 60
THE LEADING EDGE OF WEIGHT MANAGEMENT................. 60
MOVING TO THE GLYCEMIC MATRIX ...................................... 61
THE REMAINING TASK................................................................. 61
APPENDIX A: COMBINED REFRIGERATOR LIST.....................62
APPENDIX B: BEST CEREAL SOURCES OF FIBER...................64
APPENDIX C: GLYCEMIC INDEX FACTORS................................66
APPENDIX D: BENEFITS OF FIBER................................................67
BIBLIOGRAPHY.................................................................................68
AUTHOR CONTACT INFORMATION...............................................74
ACKNOWLEDGEMENTS
So many things went into the creation of this book that
it is difcult to know where to begin. For many years I have
had the ambition to become an author. Perhaps it was because
my mother was a writer, but it seemed to be an even deeper
seated desire. My rst attempt at writing was an accounting
book which I tried, without success, to market in the traditional
manner by trying to nd an agent. Thank goodness someone
invented print-on-demand publishing which allows anyone to
publish a book. Unfortunately, it has also vastly increased the
books that vie for the purchasers attention.
The subject matter of my writings made a dramatic turn
when I became a Type 2 Diabetic. This was denitely a blessing
in disguise. It was the impetus for me to lose weight and save
myself from a possible future health calamity such as a stroke
or heart attack.
The Good Lord also gave me an analytical mind which
allowed me to sort through all of the weight management
concepts out there. At rst I was led to the principle of energy
density and the principle of the glycemic index. From these the
idea of glycemic density occurred to me. The nal conclusion
is the Glycemic Matrix which is the subject matter of this book.
Events in my life have transpired which gave me the time and
means to pursue this effort.
I would like to thank my wife, Arlene, who never doubted
me and gave me the freedom to publish my books without
complaint. Finally, I would like to thank David Mendosa who
has allowed these ideas to be promoted on his web site. Then
there are the many unknown persons who have believed in my
cause and are helping this book to become a success.
CHAPTER ONE:
EFFECTIVE WEIGHT
MANAGEMENT
TWO POWERFUL DIETARY PRINCIPLES
Two of the most powerful principles in effective weight

management are to eat foods with a lower energy density and
to eat foods with a lower glycemic impact.
(1) ENERGY DENSITY
There are two ways to reduce calories. One is to eat less

food. This way seldom works. Another way is to eat food
with a lower energy or calorie density per serving. If we can
increase the weight of food while maintaining the same level
of calories, we can feel full and satised even during a period
of weight loss. Fat has nine calories per gram while protein and
carbohydrates have four calories per gram. The less fat in our
diet, the lower the energy density. Fiber has two calories or less
per gram. Water has no caloric value. Therefore, the more ber
and water in our food choices, the lower the energy density.
Dr. Barbara Rolls of Pennsylvania State University
developed a way to measure energy density. This is described
in her books The Volumetrics Weight Control Plan and The
Volumetrics Eating Plan. The calculation is performed by
dividing the calories in a serving by the weight in grams. A
number ranging from zero to nine is produced. The
maximum energy density is nine because, as mentioned,
pure fat has nine calories per gram. All other foods will
have a lesser value. For example, raisins have an energy
density of three. This means that there are three calories
per gram in a serving of raisins. Strawberries, on the other
hand, only have an energy density of .20. This means that
there is only one fth calorie for each gram of strawberries.
2 Glycemic Matrix Guide to Low GI and GL Eating

Looking at this a different way, fteen grams of strawberries
has the same calories as one gram of raisins. Obviously, the
strawberries would satisfy our hunger with far fewer calories.
Eating foods with lower energy densities can satisfy our hunger
without weight gain.
(2) GLYCEMIC IMPACT
Glycemic impact refers to the twin principles of the

glycemic index (GI) and glycemic load (GL). The glycemic
index was rst conceived of by Dr. David Jenkins and Dr.
Thomas Wolever of the University of Toronto. It was expanded
by Dr. Jennie Brand-Miller and her associates at the University
of Sydney. The best description is the book The New Glucose
Revolution - The Authoritative Guide to the Glycemic Index.
The glycemic index measures how rapidly carbohydrate foods
are digested, converted to glucose, and cause blood sugars to
rise. Pure glucose is given the maximum value of one hundred.
All other foods are compared against glucose.
The hormone insulin, which is produced by the pancreas,
is necessary to move blood sugar into our muscle cells where
it can be used for energy. It is the nature of insulin to move the
blood sugar into these cells as rapidly as possible. When our
blood sugar drops back down to its baseline level, it is a signal
that it is time to eat again. On the other hand, carbohydrate
foods that are digested slowly cause a slower rise in blood
sugar and its accompanying insulin response. This leaves us
feeling more satised over a longer period of time.
The glycemic load was developed by researchers at
Harvard University. It applies the glycemic index to specic
servings sizes. It is a measurement of how many of the
carbohydrate grams in the serving are converted to blood
sugar. High glycemic index foods do not need to be avoided
altogether. Many contain valuable nutrients. The glycemic
load gives us a way of monitoring the glycemic response from
these higher glycemic index foods.
Chapter 1: Effective Weight Management 3
GLYCEMIC DENSITY
Is there a way of combining energy density and glycemic

impact? I developed an approach to this synthesis which
I called Glycemic Density (GD). I was thinking about the
principle of energy density, when I wondered if there would
be any value to a carbohydrate calorie density which would
measure carbohydrate calories per gram of food. This would
give a value that ranged from zero to four, because of the
four calories that are found in a gram of carbohydrate. Then a
thought ashed through my mind. Why not apply the glycemic
index to this carbohydrate measurement? This would measure
the glycemic impact in a gram of food. Thus was the concept
of glycemic density born.
My previous book Glycemic Density - Continuing the
Glucose Revolution used carbohydrate calories as a basis of
calculation. I did this because I came at it from the direction of
energy density. I took the carbohydrate calories per gram and
multiplied it by the glycemic index (expressed as a decimal)
to come up with the result. This also yielded a value which
ranged from zero to four. A value of four would be pure glucose.
Now, instead of carbohydrate calories, I have decided to use
carbohydrate grams as a basis of calculation. This will yield a
result that is one fourth of the prior value. The value range is
now zero to one. Pure glucose would have a value of one.
Glycemic Density
= (Net-Carbohydrate-Grams
* Glycemic-Index / 100).
/ Total-Grams-in-Serving)
The reason for this change is that the rst part of the
formula is also the formula for glycemic load. To calculate
the glycemic density, all that is needed is to divide the total
glycemic load in the serving by the total grams. Since this is
already listed in many instances, it will make our calculations
much simpler. The glycemic density now becomes equal to
the glycemic load in a gram of food.
INTRODUCING THE GLYCEMIC MATRIX
This book introduces a further renement of the glycemic

index and glycemic density principles. The glycemic density
and glycemic index represent the two ways that hunger can
be satised. Glycemic density deals with the weight volume
of food contained in a serving, while the glycemic index deals
with how rapidly the foods are digested and metabolized into
blood sugar. So I came up with the scheme represented below
which I call the Glycemic Matrix.
Glycemic Matrix
Decreasing Glycemic Index (GI)----->
<-------- Decreasing Glycemic Density (GL per gram of food)

Very Low GD
(0 to .050)
Very Low GI
(00 to 40)
Low GD
(.051 to .100)
Moderate GD
(.101 to .150)
High GD
(.151 to 1.000)
Best choice
Low GI
(41 to 55)
Moderate GI
(56 to 69)
High GI
(70 to 100)
Worst choice
The foods in the upper left corner are those that would
have the lowest impact on blood sugar levels along with the
most bulk satisfaction. They will satisfy hunger the most, both
in the short term and in the long term. The foods in the lower
right corner are those that would have the highest impact on
blood sugar levels along with the least bulk satisfaction. They
will satisfy short term and long term hunger the least.
For those of you who read my prior book, here is how
the old and new glycemic density values compare. Remember
that the new method is always one forth the value of the old
method. They can easily be converted into one another.
Chapter 1: Effective Weight Management 5
Methods of Calculating Glycemic Density

Very Low GD
Low GD
Moderate GD
High GD
New Method
(gram basis)
0 to .050
.051 to .100
.101 to .150
More than .150
Old Method
(calorie basis)
0 to .20
.21 to .40
.41 to .60
More than .60
LOOKING AHEAD
Chapter two lists the Glycemic Matrix of various food
groups including non-starchy vegetables, fruits, bread, cereal,
other grains and starchy vegetables, legumes, soups, dairy,
sugars, fats and indulgences.
CHAPTER TWO:
GLYCEMIC MATRIX
NON-STARCHY VEGETABLES
Very Low GD
(0 to .050)
Very Low GI
(00 - 40)
Spinach
Lettuce
Cucumber
Mushrooms
Celery
Cauliower
Radishes
Cabbage
Snap peas
Broccoli
Zucchini
Brussels sprouts
Green onions
Tomatoes
Green peppers
Green beans
Asparagus
Tomato juice
Low GI
(41 - 55)
Vegetable juice
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Moderate GI
(56 - 70)
High GI
(Over 70)
Non-starchy or low carbohydrate vegetables are the

foundation of effective weight management. They contain
very few calories, very few carbohydrates, and have a very low
glycemic impact. Some say that they may even be negative
calorie foods, meaning that it takes more calories to digest them
than is derived from the food itself. A serving size is generally
considered to be two cups of leafy vegetables, one cup of solid
vegetables, a half cup of cooked down vegetables, or a half cup
of vegetable or tomato juice. Four or more servings a day is
recommended by most nutritionists.
Chapter 2: Glycemic Matrix 7
FRUIT
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Cherries
Grapefruit
Peaches in juice
Apples
Pears
Plumbs
Strawberries
Apple juice
Applesauce
(no add sugar)
Prunes
Dried Apricots
Peaches
Oranges
Pears in juice
Mango
Grapes
V8 Tropical
Peaches in
light syrup
Cranberry juice
Orange juice
Kiwi
Fruit cocktail
in juice
Bananas
Dates
Cantaloupe
Apricots
Pineapple
Grape juice
Apricots
in juice
Peaches in
heavy syrup
Cranberry
sauce
Figs, dried
Raisins
Watermelon
Many fruits are low in their glycemic index and glycemic

densities. They are also full of vitamins and minerals and what
are known as phytonutrients. These nutrients have powerful
anti-cancer and anti-cardiovascular disease properties. A
serving size is generally considered to be a half cup for most
fresh or canned fruits, a fourth of a cup (or less) for most
dried fruits, and a half cup for most fruit juices. Two or three
servings a day is considered a minimum.
Do not try to avoid all of the higher glycemic index fruits.
Cantaloupe, for example, has more vitamins than any other
fruit. They are also very low in their glycemic density meaning
that they provide a high degree of hunger satisfaction for their
glycemic load. Fresh fruit is to be preferred over fruit juice,
because fruit juice tends to satisfy thirst rather than hunger.
STARCHES - BREAD
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
Pumpernickel
Wheat,
whole grain
Sourdough
Seven grain
Pita
Rye
Pancake
Corn tortilla
Corn bread
White bread
Wheat bread
Bagel
Wafe
English mufn
Most breads have a high glycemic density, meaning that

they are not very satisfying for their weight volume. They also
have a wide range in their glycemic index. One slice is the
recommended serving. Look for choices that have at least ve
grams of ber per serving.
My favorite is Light 100% Whole Wheat Bread from
Oroweat. Two slices have only eighteen grams of carbohydrates
including seven grams of ber. This leaves a net carbohydrate
total of eleven from the two slices. Eating two slices, for
the same nutritional value as one slice of other breads, also
deceives the mind into thinking that it is eating more. Using
smaller plates and bowls for all of your meals and snacks
provides the same benet.
Three to four servings a day of all foods from the starch
group are recommended by the nutritional experts at the Mayo
Clinic. Most traditional nutritionists recommend six servings.
Include protein and non-starchy vegetables to lower the overall
glycemic impact of a meal.
STARCHES - CEREAL
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Very Low GI
(00 - 40)
Zoom
Wheatena
All Bran
Low GI
(41 - 55)
Old Fash
Oatmeal
Mueslix
Moderate GI
(56 - 70)
High GI
(Over 70)
One Minute
Oatmeal
Cream of
Wheat
Instant Oatmeal
Bran Chex
Mini Wheats
Raisin Bran
Special K
Grapenuts
Golden Grahams
Cheerios
Shredded Wheat
Total
Coco Puffs
Grape Nut Flk
Corn Flakes
Crispy Rice
Taken as a group, cereals are a low quality choice. There

are a few notable exceptions. These are varieties which have
a high ber and/or bran content. There are other excellent
choices which have not been tested for their glycemic index.
General Mills Fiber One and Nabisco 100% Bran are probably
as good of a choice as Kelloggs All Bran. Bobs Red Mill
High Fiber and Flaxseed cooked cereal is another excellent
high ber choice. Many of the Kashi line of cereals also have
added ber. Be careful in choosing high ber cereals. Many
of them increase their serving sizes so that they appear to have
more ber. A half cup is the recommended serving.
A number of people have asked me where the glycemic
index of Zoom and Wheatena are found. In the ofcially
published tables, Wheatena is known as Con Agra Hot Cereal.
Con Agra no longer manufactures this cereal and I traced it to
its new owners, Homestat Farms. Zoom is a comparable cereal
that is more widely available.
STARCHES - GRAINS AND STARCHY

VEGETABLES
Very Low GD
(0 to .050)
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Low GD
(.051 - .100)
Winter squash
Barley
Spaghetti,
protein enrich
Yams
Spaghetti,
whole wheat
Pizza
Fettucinne
Carrots
Sweet potato
Corn
Buckwheat
Moderate GI Beets
(56 - 70)
High GI
(Over 70)
Potatoes,
french fried
Potatoes,instant
Moderate GD
(.101 - .150)
High GD (Over
.150)
Spaghetti
Rice, brown
Potatoes,
boiled
Couscous
Mac & cheese,

boxed
Rice, white
Potatoes,
mashed
Potatoes,
baked
Other grains and starches have a wide range of quality.

Try to choose brown rice over white rice. White rice has little
nutritional value. Choose pasta over bread. Boiled potatoes
are better than mashed, fried or baked; especially if they
are minimally cooked. New potatoes are better than regular
potatoes. The recommended serving size is a half cup.
STARCHES - LEGUMES
Very Low GD
(0 to .050)
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
Low GD
(.051 - .100)
Soybeans
Lentils
Kidney beans
Lima beans
Navy beans
Pinto beans
Peas
Baked beans
Moderate GD
(.101 - .150)
High GD
(Over .150)

Most Legumes have a low glycemic index and glycemic
density because of their high ber and protein content.
Unfortunately, commercially prepared legumes are high in
salt. It is better to soak and cook your own beans at home.
A quarter cup of soybeans or a half cup of other beans is the
recommended serving.
SOUPS
Very Low GI
(00 - 40)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Chicken Noodle
Tomato with water
Tomato with milk
Minestrone
Low GI
(41 - 55)
Moderate GI
(56 - 70)
Split Pea
High GI
(Over 70)
Soups are generally excellent choices because of their

high water content. The recommended serving size is a cup
for most soups and a half cup for split pea.
DAIRY
Very Low GI
(00 - 40)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Cottage cheese
Soy milk
Milk
Yogurt
Choc milk (1%)
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
Most dairy foods have a low glycemic index, because

their carbohydrates consist of lactose sugar which converts
to blood sugar very slowly. They also have a low glycemic

density because of their high water content. A half cup
of cottage cheese, a cup of milk or a cup of yogurt are the
recommended portions. Most nutritionists recommend two or
three servings a day.
SUGARS
Very Low GI
(00 - 40)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
Sorbitol syrup
High GD (Over
.150)
Fructose
Maple syrup
(frucotse)
Low GI
(41 - 55)
Honey
Jam & Jelly
Moderate GI
(56 - 70)
Table sugar
(sucrose)
Maple syrup
(sucrose)
High GI
(Over 70)
Most sugars have a high glycemic density and higher

glycemic indexes. The exceptions are sorbitol (sugar alcohol)
and fructose (fruit sugar). Sorbitol enters the blood stream
very slowly as does fructose. Small amounts of sugar are all
right to be used as a condiment to other foods.
FATS
Very Low GI
(00 - 40)
Very Low GD
(0 to .050)
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD
(Over .150)
Olives
Avocados
Nuts
Peanut Butter
Low GI
(41 - 55)
Moderate GI
(56 - 70)
High GI
(Over 70)
All fats are low glycemic but need to monitored because

of their high calorie content. Three 45 calorie servings a day
of unsaturated fats is recommended.
INDULGENCES
Very Low GD
(0 to .050)
Very Low GI
(00 - 40)
Low GI
(41 - 55)
Custard
Pudding, no sugar
Low GD
(.051 - .100)
Moderate GD
(.101 - .150)
High GD (Over
.150)
Ice Cream
premium
Ice Cream
regular
M&M Peanut
Chocolate cake
Pudding
Ice Cream,
nonfat
no added sugar
Apple mufn
Power Bar
Chocolate bar
Twix cookie bar
Blueberry muff
Banana bread
Potato chips
Pound cake
Oatmeal cookie
Moderate GI
(56 - 70)
Whole grain bar

Rye crispbread
Corn chips
Shortbread cook
Angel food cake
Wheat thins
Snickers bar
High GI
(Over 70)
Popcorn
Cupcake
Soda crackers
Vanilla wafers
Graham crackers
Doughnuts
Pretzels
Fruit roll ups
Many of these foods have a high glycemic density and

higher glycemic index levels. Servings sizes vary. They are to
be used sparingly. The Mayo clinic suggests an average of no
more than 75 calories a day. Other nutritionists recommend no
more than 100 calories a day which is my personal choice.
LOOKING AHEAD
A combined listing of these foods for pasting on your

refrigerator can be found in Appendix A. This is also very
useful to see how the foods relate to each other.
The next several chapters give specic details about the
foods contained in the various food groups.
CHAPTER THREE:
USING THE FOOD LISTS
LOW GLYCEMIC LOAD DIETING
As in most areas of nutrition there is wide disagreement,

even among professionals. Some argue that it is best to
concentrate on low glycemic index foods. Others say that it is
glycemic load that is most important. There are two types of
low glycemic load diets. One type lowers the glycemic load
of our diet by restricting the types of food that we eat. The
elimination of most starchy and sugary foods, for example,
will naturally lead to a selection of foods with a lower glycemic
index and glycemic load. One such diet is described in The
New Sugar Busters developed by a team of doctors led by H.
Leighton Steward. Another, even more restrictive approach,
is described in The Glycemic Load Diet by Rob Thompson.
Virtually all potato, wheat, corn and rice foods are discouraged
with the exception of high ber bran breakfast cereals; such
as Kelloggs All Bran, General Mills Fiber One or Nabiscos
100% Bran. The use of these cereals is a good idea even if you
do not prescribe to this particular diet.
The other type of low glycemic load diet does not restrict
the types of food that we eat, but puts a cap on the glycemic
load that may be consumed over the course of the day. The
Holford Low GL Diet by Patrick Holford recommends a daily
glycemic load consumption of forty-ve during the weight
loss phase. This consists of a glycemic load limit of ten for
each of three meals, ve for each of two fruit snacks, and ve
for a dessert. Other nutritionists recommend a daily glycemic
load consumption of sixty as a minimum.
Using glycemic load alone as a criteria has been criticized
by many doctors and dieticians. The diet may be insufcient in
carbohydrate consumption and level of calories. For example,
Chapter 3: Using the Food Lists 15

a food with a glycemic index of thirty would have twice as
many carbohydrates compared to a food with a glycemic index
of sixty, for the same glycemic load. Also the higher glycemic
index food will be converted to blood glucose and absorbed
into the cells much more rapidly. The eating of many foods
with a high glycemic index may not really satisfy our hunger
and can set us up for failure.
High GI
Low GI
Comparisons of High GI and Low GI Food with Same GL

The above illustration compares the blood sugar effects
of eating a high glycemic index food verses a low glycemic
index food with the same glycemic load. The low glycemic
index food is digested and converted to blood sugar much
more slowly. This leaves us satised for a longer period of
time.
Two food tables follow this chapter. One lists foods with
a glycemic load of ve, the other with a glycemic load of ten.
The calorie level as well as the glycemic index is specied.
This will allow those who do choose to follow a low glycemic
load diet to make more meaningful selections.
LOW GLYCEMIC INDEX DIETING
The nutritionists who prefer to emphasize low glycemic

index foods, rather than low glycemic load foods, are not so
restrictive of portion sizes and number of servings. They point
out the fact that selecting low GI food leads to a lower level
of consumption, because such foods leave us feeling satised
longer. Their recommendation is that we choose at least one
low GI food per meal and combine that with protein and non
-starchy vegetables. The Glycemic Matrix adds the factor of
glycemic density, or the glycemic load per gram of food, as a
selection criteria. This allows us to satisfy hunger not only by
eating low GI foods, but also adds the weight volume of the
food as a consideration. This gives us an even more powerful
weight management paradigm.
CHOOSING FOODS WITH A MAXIMUM

GLYCEMIC INDEX OF FORTY
The professionals who developed the glycemic index have

established the following guidelines. A food with a glycemic
index of 0 to 55 is considered low; 56 - 69 is considered
moderate; and anything 70 and over is considered high. I
added the additional classication of 0 to 40 as Very Low.
If a person chooses a food with a very low glycemic index,
he or she may be able to combine it with a higher glycemic
index food, and still have an overall GI of no more than 55.
This concept helps to integrate higher glycemic index foods
into our diet.
Effect of Combining a Very Low GI and a High GI Food
Food
Serving Net Carbs GI GL
Shredded wheat
1/4 cup
7.00
75 5.00
All Bran cereal
1/2 cup 13.00
38 5.00
Combination
20.00
50 10.00
Combined GI of 50
= (Total GL of 10 / Total Carbs of 20) * 100

Of course, we can combine more than two selections.
Here is a combination of shredded wheat, All Bran and milk
that may be more palatable than the previous combination.
Effect of Combining Several Foods Together
Food
Serving Net Carbs
Shredded wheat
1/2 cup
14.00
All Bran cereal
1/4 cup
6.50
Nonfat milk
1/2 cup
6.50
Combination
27.00
GI GL
75 10.00
38
2.50
30
2.00
54 14.50
This particular combination is in the low glycemic index

range and will provide eight grams of ber. This is not as much
as a half cup of All Bran which provides ten grams, but most
people would prefer a little more variety. There are also higher
ber choices that have not been tested for their glycemic index.
See Appendix B for a list of these cereals.
As well as the glycemic index guidelines, there are also
glycemic load guidelines that have been established to evaluate
the overall glycemic impact of a meal. Here is the combined
set of guidelines.
Glycemic Index and Glycemic Load Guidelines
Glycemic Index
Glycemic Load
Low
0-55
Low
0-10
Moderate
56-69
Moderate
11-19
High
70+
High
20+
THE RELATIONSHIP OF GLYCEMIC INDEX

AND GLYCEMIC DENSITY
If we compare two different foods with a similar glycemic

index and a similar glycemic load, the effects of the two foods
on our blood sugar will be the same. The glycemic density will
not matter. But it may be more difcult to adhere to the higher
glycemic density choice. For example prunes have a glycemic
index of twenty-nine while strawberries have a glycemic index

of forty. You might think that prunes would be the better choice
to satisfy your hunger because of its lower glycemic index.
But four prunes (a total weight of 33 grams) will produce a
glycemic load of ve, while you would have to eat a cup and
a half of strawberries (a total weight of 225 grams) to produce the same glycemic load. This is why the glycemic index
combined with glycemic density is such a powerful principle.
The two, as brought together in the Glycemic Matrix, work to
assure the maximum satisfaction of hunger with the minimum
glycemic impact.
NUTRITIONAL BALANCE
Hunger satisfaction and blood sugar management should

not be the only criteria in our food choices. We need a variety
of foods in order to acquire all of the vitamins, minerals and
phytonutrients that our bodies require. The food pyramid,
published by the United States Department of Agriculture
(U.S.D.A), is a system devised to accomplish this. I personally
prefer the Healthy Weight Food Pyramid developed by the
Mayo Clinic because of its lower emphasis on starchy foods.
These guidelines can be found in their book Mayo Clinic
on Healthy Weight and other publications. The minimum
recommendations are four or more servings of non-starchy
vegetables (25 calories each), three or more servings of fruit
(60 calories each), four servings of grains or starchy vegetables
(70 calories each), three servings of protein (110 calories each),
three servings of healthy fat (45 calories each) and no more
than 75 calories a day for an indulgent dessert.
These portion sizes are similar to the food exchange
listings published by the American Dietetic Association and
the American Diabetes Association. The biggest difference is
that the starchy foods are listed as 80 calories per serving in
the food exchange listings. There are also differences in the
protein recommendations.

Mayo Clinic Recommendations
Food Group
Indulgences
Daily Servings
1
Olive oil, nuts,

canola oil,
avocados.
Meats, dairy and
legumes.
3-5
Whole Grains
and Starchy
Vegetables
4-8
Fruits
3 or more
Low Carb
(Non Starchy)
Vegetables
4 or more
3-7
Serving Size
75 Calories a day
or 525 a week.
45 Calories each
such as 1 tsp oil or
2 tbsp nuts.
110 Calories each
such as 3 ounces
of sh or poultry,
2 ounces of red
meat, 1 cup of
milk or yogurt, or
1/2 cup of beans.
70 Calories each
such as 1/2 cup
of cereal, grains,
vegetables, or 1
slice of bread.
60 Calories each
1/2 cup fruit.
25 Calories each
2 cups raw leafy
or 1 cup solid.
PUTTING IT ON YOUR PLATE

In my nutritional studies I came across a book by Rick
Gallup entitled The G.I. (Glycemic Index) Diet. In it, he
suggested that we cover 50% of our plate with non-starchy
or low carbohydrate vegetables; 25% with meat, poultry or
sh; and 25% with grains and starchy vegetables. I have
since found this same formula in other books including The
Holford Low GI Diet by Patrick Holford. The serving sizes
listed in the following diagram full the minimum nutritional
recommendations of the Mayo Clinic.
1 1/2 cup
of low carb
vegetables
3/4 cup of
grains or
starchy
vegetables
3 ounces
of meat or
meat
substitutes
Ideal Portions of Food for a Meal
I have used this portion guideline for lunch and dinner for
many years now. It is the main reason that I have been able to
manage my weight and blood sugar with diet and exercise.
Many of my family and friends have wanted me to be
more specic in specifying exactly what I eat, but I am not
really qualied to develop a collection of recipes. Perhaps I
might be able to write a future book in collaboration with an
expert in this area. Nevertheless, for their benet as well as my
own, I have created the personal meal plan on the following
page. I will usually follow this or a similar scenario.
LOOKING AHEAD
The next several chapters contains the food lists. Two

carbohydrates lists are presented. The rst one has serving
sizes with a maximum glycemic load of ve. The second list
has serving sizes with a glycemic load of ten. The lists are
broken down by type of food, glycemic index category and
glycemic density category. These lists are followed by a list
of protein foods and a list of fat foods.
Most of the nutritional information for these lists have

been gathered from the National Nutrient Database at www.nal.
usda.gov/fnic/foodcomp/search. This has been supplemented

with The Nutrition Doctors A-to-Z Food Counter by Ed Blonz
and The Complete Food Counter by Annette Natow and JoAnn Heslin. The glycemic information has been obtained from
The New Glucose Revolution: The Authoritative Guide to the
Glycemic Index and the Glycemic Index Values published
by the university of Sydney at www.glycemicindex.com.
I then used a spreadsheet to generate the 5 GL and 10 GL
carbohydrate lists. The calculations resulted in serving sizes
with a decimal value. These I have rounded to the nearest
standard measurement.
My Personal Meal Plan (Minimum Calorie Level)
Meal
Portion Food
Calories
Breakfast 3/4 cup
Cereal
120
3/4 cup
Nonfat milk
70
1/2 cup
Fruit
60
Tomato juice
1/2 cup
25
Snack
1/2 cup
Fruit
60
2 tbsp
Nuts
45
Lunch
1 slice
High ber bread
80
110
1/2 cup
Protein such as beans
or cottage cheese
2 cups
Salad vegetables
25
1 tbsp
Low fat salad dressing
45
Snack
1/2 cup
Fruit
60
1 cup
Nonfat yogurt or milk
100
Dinner
3/4 cup
Starch such as pasta
120
110
3 ounces Protein such as lean
meat or low fat cheese
1 cup
Non-starchy vegetables
25
Healthy margarine
1 tsp
45
Snack
1/2 cup
Sugar free pudding made 100
with non fat milk
-orLow fat ice cream
without added sugar
Total
1200
CHAPTER FOUR:
FIVE GL CARBOHYDRATE LIST
The serving size in the fruit and starch tables has a cup
portion and a tablespoon (tbsp) portion. These should be added
together to get the correct serving size for the specied GL.
NON-STARCHY VEGETABLES
Food
Serv Cal Gm Crb GI
Very Low Glycemic Index = 0 to 40
Very Low Glycemic Density = 0 to .050
Spinach, raw
1 Cup 7
30 1.0 Lettuce,
1 Cup 8
47 1.0 Romaine, raw
Lettuce,
1 Cup 10 72 1.0 iceberg, raw
Cucumber, raw, 1 Cup 14 119 2.0 sliced
1 Cup 28 108 2.0 Mushrooms,
cooked
Spinach,
1 Cup 41 180 2.0 cooked
1 Cup 16 101 2.0 Celery, raw,
chopped
1 Cup 28 124 2.0 Cauliower,
cooked
Radishes, raw
1 Cup 19 116 2.0 Cabbage, raw, 1 Cup 18 70 2.0 shredded
1 Cup 25 100 3.0 Cauliower,
raw
GL GD
Chapter 4: Five GL Carbohydrate List 22
NON-STARCHY VEGETABLES (Continued)
Food
Serv
Cal Gm Crb GI GL GD
Very Low Glycemic Index = 0 to 40 (Continued)
Very Low Glycemic Density = 0 to .050 (Cont)
Snap peas,
1 Cup 26 63 3.0 raw, whole
1 Cup 31 91 4.0 Broccoli, raw
Zucchini,
1 Cup 28 180 4.0 cooked
Brussels
1 Cup 56 156 4.0 sprouts,
cooked
1 Cup 32 100 5.0 Green onions,
raw
1 Cup 32 180 5.0 Tomatoes,
raw, chopped
1 Cup 30 149 5.0 Green pepper,
raw, chopped
1 Cup 38 135 5.0 Green beans,
cooked
Asparagus,
1 Cup 40 180 6.0 cooked
1 Cup 54 156 6.0 Broccoli,
cooked
1 Cup 43 240 8.0 Tomatoes,
cooked
1/2 Cup 21 120 5.0 33 1.6 .014
Tomato juice
Low Glycemic Index = 41 to 55
Vegetable
1/2 Cup 26 120 6.0 43 2.6 .022
juice
FRUIT - 5 GL SERVINGS
Food
Cup Tbsp Cal Gm Crb GI
Cherries
1 +2
104 165 22.8 22
Grapefruit
3/4 +2
66 205 14.2 35
Peaches,
1/2 +1
55 136 13.2 38
in juice
Apples
1 +2
63 121 13.2 38
Pears
3/4 62 108 13.1 38
Plumbs
3/4 57 124 12.8 39
Strawberries
1 1/2 +1
72 225 12.5 40
Apple juice
1/2 49 107 12.5 40
Low Glycemic Density
= .051 to .100
Applesauce, no
1/4 +3
55 98 12.5 40
added sugar
High Glycemic Density
= .151 to 1.000
Prunes
4 Prunes
82 33 17.2 29
Apricots, dried
0 +3
76 28 16.6 30
Peaches
3/4 +3
55 142 12.0 42
Oranges
1/2 +3
57 116 11.9 42
Pears, in juice
1/2 58 121 11.6 43
= .051 to .100
Mango
1/2 51 79 12.0 42
Grapes,
0 +3
44 63 10.9 46
Thompson,
seedless
1/4 +2
43 91 10.6 47
V8 Tropical
Fruit Juice
GD
.030
.024
.037
.041
.046
.040
.022
.047
.051
.152
.180
.035
.043
.041
.064
.079
.055
FRUIT - 5 GL SERVINGS (Continued)
Food
Cup Tbsp Cal Gm Crb GI GD
Low Glycemic Index = 41 to 55 (Contiued)
= .051 to .100 (Cont)
Peaches, in
1/3 41 86 9.7 52 .059
light syrup
Cranberry
1/4 37 61 9.7 52 .082
juice
Orange juice
1/3 38 80 9.4 53 .062
Kiwi
1/4 +3
49 80 9.5 53 .063
Fruit cocktail,
1/3 42 87 9.1 55 .058
in juice
Moderate Glycemic Density = .101 to .150
Banana
3 Inch
44 50 10.1 50 .102
= .151 to 1.000
Dates
0 +1
42 18 9.9 50 .273
Moderate Glycemic Index = 56 to 69
Cantaloupe
1/2 +2
35 102 7.7 65 .049
= .051 to .100
Apricots
1/2 +1
46 96 8.7 57 .052
Pinneapple
1/2 37 78 8.5 59 .065
Grape juice
1/4 33 62 8.3 60 .080
Apricots,
1/4 +1
35 73 8.3 61 .069
in juice
Peaches, in
0 +3
37 47 8.5 58 .105
heavy syrup
Food
Moderate Glycemic Index = 56 to 69 (Continued)
= .151 to 1.000
Cranberry
0 +1
36 23 8.3 60
Sauce
Figs, dried
0 +2
36 14 8.2 61
Raisins
0 +1
35 14 7.8 64
High Glycemic Index = 70 to 100
= .051 to .100
1/2 +2
29 97 6.9 72
Watermelon
STARCHES-BREAD - 5 GL SERVINGS
Food
Size Serv Cal Gm Crb GI
= .151 to 1.000
1 Slice 65 26 10.0 50
Bread,
pumpernickel
2/3 Slice 65 28 9.8 51
Bread, whole
grain wheat
1/2 Slice 51 22 9.2 54
Bread,
sourdough
1/2 Slice 51 19 9.2 55
Bread, seven
grain
= .151 to 1.000
Pita
2/3 4 in 49 18 8.8 57
pita
2/3 Slice 53 18 8.6 58
Bread, rye
GD
.214
.346
.371
.051
GD
.192
.178
.226
.261
.285
.269
STARCHES-BREAD - 5 GL SERVINGS (Cont)
Food
Size Serv Cal Gm Crb GI GD
= .151 to 1.000 (Con)
Pancake, plain 2/3 4 in
58 26 7.5 67 .194
cake
Corn tortilla
3/4 Each 43 20 7.4 68 .255
1/4 Piece 49 16 7.3 68 .317
Corn bread
= .151 to 1.000
1/2 Slice 39 16 7.2 70 .314
Bread, wheat
1/2 Slice 36 15 7.1 70 .338
Bread, white
Bagel
1/5 Bagel 37 14 7.0 72 .368
1 Sqr
60 21 6.6 76 .240
Wafe, plain
1/4 Large 31 14 6.6 77 .373
English mufn
STARCHES-CEREAL - 5 GL SERVINGS
Food
Wheatena
3/4 +3
124 221 20.0 25
Zoom
1/2 +1
122 170 20.0 25
= .151 to 1.000
All Bran,
1/2 81 31 13.1 38
Kelloggs
Oatmeal,
1/4 +3
65 120 9.9 51
old fashioned
GD
.023
.029
.159
.042
STARCHES-CEREAL - 5 GL SERVINGS(Cont)
Food
Low Glycemic Index = 41 to 55 (Continued)
= .151 to 1.000
Mueslix,
0 +3
53 15 9.7 52
Kelloggs
= .051 to .100
Oatmeal,
1/3 48 95 7.5 66
one minute
1/3 40 90 7.6 66
Cream of
Wheat, Nabisco
= .151 to 1.000
Bran Chex,
1/4 42 13 8.8 58
General Mills
Mini Wheats,
0 +3
42 12 8.8 58
frosted
Raisin Bran
1/4 42 13 8.4 61
Special K,
1/3 39 11 7.4 69
Kelloggs
Oatmeal,
1/3 +3
42 111 6.7 75
instant
= .151 to 1.000
Grapenuts,
0 +2
34 10 7.0 71
Post
Golden
0 +3
34 9
6.9 71
Grahams,
Gen Mills
Cheerios,
1/4 +2
40 11 6.8 74
General Mills
GD
.340
.052
.056
.398
.413
.393
.467
.045
.502
.571
.469
STARCHES-CEREAL - 5 GL SERVINGS(Cont)
Food
High Glycemic Index = 70 to 100 (Continued)
= .151 to 1.000 (con)
0 +3
34 10 6.8 75 .520
Shredded
Wheat
1/4 32 10 6.5 76 .513
Total, General
Mills
Coco Puffs
1/4 32 8
6.4 77 .620
Grape Nut
1/4 32 9
6.2 80 .574
Flakes, Post
Corn Flakes
1/4 27 8
6.2 81 .665
Crispy Rice
1/4 26 7
6.2 82 .725
STARCHES-GRAINS AND STARCHY

VEGETABLES - 5 GL SERVINGS
Food
Squash, winter, 1 1/4 140 255 25.0 20
cooked
= .051 to .100
1/2 101 82
20.0 25
Barley, pearled
Spaghetti,
1/4 +3
106 64
19.3 26
protein
enriched
1/4 +3
66 57
13.4 37
Yams, cooked
Spaghetti,
1/4 +2
65 53
13.5 37
whole wheat
Pizza, thin, 14 1/2 piece
134 54
12.8 39
inch
Fettucinne, egg
1/4 +1
66 54
12.6 40
GD
.020
.061
.078
.087
.095
.092
.093

VEGETABLES - 5 GL SERVINGS (Continued)
Food
Carrots, raw, 1 1/3 69 144 10.6 47
chopped
= .051 to .100
Sweet potato, 1/2 Medium 56 74 11.3 44
cooked
Buckwheat
1/3 51 55 9.2 54
Corn
1/4 +2
47 55 9.2 54
Spaghetti,
1/4 +1
63 40 11.4 44
white
1/4 47 42 9.0 55
Rice, brown
Beets, canned,
3/4 +2
46 148 7.8 64
drained
Potatoes,
1/3 44 50 9.0 56
boiled
Couscous
1/4 40 35 7.7 65
= .151 to 1.000
0 +3
78 31 7.8 64
Macaroni &
Cheese, boxed
Rice, white
0 +2
34 26 7.3 68
GD
.035
.067
.090
.091
.126
.118
.034
.101
.142
.162
.190

Food
= .051 to .100
Potatoes,
6 Fries
75 56 6.7 75
french fried
Potatoes,
1/4 54 56 5.8 85
instant,
milk/butter
Potatoes,
1/4 51 45 6.9 73
mashed,
milk/butter
Potatoes,
0 +3
35 42 6.8 73
mashed with
milk
= .151 to 1.000
Potatoes,
1/5 Medium 31 32 5.9 85
Russet, baked
STARCHES-LEGUMES
(Also See Protein Tables)
GD
.090
.089
.111
.118
.158
Food
Serv
Cal Gm Crb GI GL GD
Soybeans, 1/2 Cup 188 128 9.0 18 1.62 .013
fresh
Lentils,
3/4 Cup 192 165 20.0 25 5.00 .030
cooked
+1 Tbsp
STARCHES-LEGUMES (Continued)
(Also See Protein Tables)
Food
Serv
Cal Gm Crb GI GL GD
Very Low Glycemic Density = 0 to .050 (Cont)
Kidney
3/4 Cup 193 229 17.9 28 5.00 .022
beans,
+2 Tbsp
canned
Lima
1/2 Cup 130 113 15.6 32 5.00 .044
beans,
+2 Tbsp
cooked
= .051 to .100
Navy
1/2 Cup 120 86 13.2 38 5.00 .058
beans,
cooked
Pinto
1/3 Cup 95 110 12.0 42 5.00 .046
beans,
+3 Tbsp
canned
= .051 to .100
Peas,
1/2 Cup 115 97 11.9 42 5.00 .051
cooked
Baked
1/4 Cup 62 66 10.4 48 5.00 .076
beans,
canned
SOUPS
Food
Serv
Cal Gm Crb GI GL
Chicken
1 Cup 70 240 9.0 10 .90
Noodle Soup
Tomato soup 1/2 Cup 83 120 14.0 36 5.00
with milk
Tomato soup 3/4 Cup 66 197 13.1 38 5.00
with water
1 1/4 104 307 12.8 39 5.00
Minestrone
soup
Cup
Moderage Glycemic Index = 56 to 69
3 Tbsp 26 38 8.3 60 5.00
Split pea
soup
DAIRY (Also See Protein Tables)
Food
Serv
Cal Gm Crb GI GL
Cottage
1/2 82 113 3.0 Cheese,
Cup
low fat
(1%)
Cottage
1/2 101 113 3.0 Cheese,
Cup
reduced fat
(2%)
Cottage
1/2 116 113 3.0 Cheese,
Cup
plain
GD
.004
.042
.025
.016
.130
GD
DAIRY (Continued)
Food
Serv Cal Gm Crb GI GL
GD
Very Low Glycemic Density = 0 to .050 (Con)
Cottage
1/2 80 113 5.0 Cheese,
Cup
nonfat
Milk, soy
1 Cup 112 262 10.0 20 2.00 .008
1/2 113 120 22.5 22 5.00 .041
Yogurt,
fruit on
Cup
bottom
Milk,
1 Cup 130 250 18.0 24 4.32 .017
chocolate,
nonfat,
no sugar
added
Milk, whole 1 Cup 146 244 11.0 27 2.97 .012
Milk,
1 Cup 122 244 12.0 28 3.36 .014
reduced fat
(2%)
1 Cup 127 227 17.0 28 4.76 .021
Yogurt,
nonfat,
plain
Milk,
1 Cup 102 244 12.0 29 3.48 .014
lowfat (1%)
Milk,
1 Cup 91 244 13.0 30 3.90 .016
nonfat
1 Cup 100 226 13.0 30 3.90 .017
Yogurt,
nonfat
avored,
no sugar
added
DAIRY (Continued)
Food
Serv
Cal Gm Crb GI GL
GD
Very Low Glycemic Density = 0 to .050 (Con)
Milk,
1/2 Cup 90 143 14.8 34 5.00 .035
chcolate
(1%)
SUGARS
Food
Serv
Cal Gm Crb GI GL GD
Sorbitol
1/4 Cup 44 60 11.0 8
.88 .015
syrup
= .151 to 1.000
Fructose
4.0 19 .76 .190
1 Tsp 15 4
(fruit
sugar)
Maple
2 Tbsp 107 31 26.5 19 5.00 .165
syrup
made with
fructose
= .151 to 1.000
Jams and
1 Tbsp 34 14 9.8 51 5.00 .357
jellies
Honey
1 Tsp 16 5
5.0 55 2.75 .550
= .151 to 1.000
4.0 61 2.44 .610
Table sugar
1 Tsp 16 4
(sucrose)
SUGARS (Continued)
Food
Serv
Cal Gm Crb GI GL GD
= .151 to 1.000 (Con)
2 Tsp 34 10 8.3 61 5.00 .529
Maple
syrup
made with
sucrose
FATS (Also See Fats Tables)
Food
Serv
Cal Gm Crb GI GL
Olives
10 Large 50 44 2.0 Avocados 1/2 Fruit 114 68 3.0 Peanuts
30 Nuts 166 28 6.0 Cashews
18 Nuts 163 28 13.0 -
INDULGENCES - 5 GL SERVINGS
Food
= .051 to .100
1/2 Cup 182 72 13.6 37
Ice cream,
premium
1/2 Cup 99 56 13.5 37
Ice cream,
light, low fat
1/3 Cup 104 48 13.1 38
Ice cream,
regular
GD
GD
.070
.090
.104
INDULGENCES - 5 GL SERVINGS (Cont)

Food
= .151 to 1.000
M&M Peanut
1/4 8.27 139 27 15.1 33
oz
Chocolate
1/20 Cake 95 26 13.2 38
cake, frosting
Custard
1/3 Cup 115 110 11.7 43
Pudding, sugar
2/3 Cup 88 161 11.3 44
free nonfat milk
= .051 to .100
Pudding
1/4 Cup 57 61 11.3 44
1/3 Cup 58 43 10.1 50
Ice cream,
nonfat, no
sugar added
= .151 to 1.000
1/5 Large 95 21 12.2 41
Apple mufn
Power Bar
1/3 Bar
68 19 11.9 42
Chocolate bar
1/3 2.6 oz 122 16 11.6 43
3/4
85 17 11.4 44
Twix cookie
bar
Blueberry
1/5 Large 96 24 10.7 47
mufn
1/3 Slice 65 20 10.6 47
Banana bread
Potato chips
3/4 Oz
110 20 9.2 54
Pound cake
1/20 Cake 72 18 9.2 54
GD
.187
.194
.046
.031
.082
.118
.243
.265
.314
.293
.213
.251
.251
.270
Food
= .151 to 1.000 (Con)
Oatmeal cookie
2 2 5/8 118 27 9.1 55 .183
with raisins
in
= .151 to 1.000
Whole grain
1/2 Bar
50 12 8.0 62 .413
bar, kudos
2 Ckrs 74 19 7.9 63 .261
Rye crispbread
Corn chips
1/2 Oz
74 14 8.0 63 .360
3 1 5/8 118 24 7.8 64 .213
Shortbread
cookie
in
Angel food
1/20 Cake 34 13 7.5 67 .383
cake
Wheat thins
6 Ckrs 56 12 7.4 67 .402
Snickers bar
1/8 3.7 oz 63 13 7.4 68 .389
= .151 to 1.000
Popcorn, air
1 1/3 Cup 43 11 6.9 72 .450
popped
Cupcake with
1/4 Cake 33 11 6.8 73 .458
frosting
Soda crackers
2 Ckrs 58 13 6.7 74 .370
2 Wafer 47 10 6.7 74 .493
Vanilla wafers
Graham
1 2 12 41 10 6.8 74 .529
crackers
in
Doughnut, cake
1/4 4 in
62 15 6.7 76 .343
cake
1/4 Oz
29 8
5.9 83 .652
Pretzels
1/2 Rolls 22 6
5.0 99 .849
Fruit roll ups
CHAPTER FIVE:
TEN GL CARBOHYDRATE LIST
Most of the foods in the Ten GL list are the same as those
in the Five GL List. Some very low glycemic foods have been
eliminated, because they would have disproportionate serving
sizes. Most foods that would have a serving size more than
200 calories have also been eliminated with the exception of
Pizza. There wouldnt be much left to eat if we insisted on a
200 calorie limit for Pizza!
FRUIT - 10 GL SERVINGS
Food
Grapefruit
1 3/4 +1
132 412 28.6 35
Peaches, in
1 +2
110 272 26.3 38
Juice
Apples
2 +3
125 241 26.3 38
Pears
1 1/2 +1
126 217 26.4 38
Plumbs
1 1/2 115 249 25.7 39
Strawberries
3 +2
144 451 25.0 40
Apple juice
1 98 215 25.1 40
= .051 to .100
Applesauce,
3/4 109 197 25.0 40
no added
sugar
= .151 to 1.000
Prunes
8 Prunes
164 66 34.4 29
Apricots, dried
1/3 153 56 33.4 30
GD
.024
.037
.041
.046
.040
.022
.047
.051
.152
.180
Food
Peaches
1 3/4 +1
110 282 23.8 42
Oranges
1 1/4 +2
113 231 23.8 42
Pears, in juice
1 116 243 23.3 43
= .051 to .100
Mango
3/4 +3
102 157 23.8 42
Grapes,
1/4 +3
87 127 21.8 46
Thompson,
seedless
3/4 87 182 21.3 47
V8 Tropical
Fruit Juice
Peaches, in
1/2 +3
82 170 19.2 52
light syrup
Cranberry
1/2 74 121 19.2 52
juice
Orange juice
2/3 76 162 18.9 53
Kiwi
3/4 +2
97 159 18.9 53
Fruit cocktail,
1/2 +3
84 174 18.2 55
in juice
Banana
6 Inch
87 98 19.9 50
= .151 to 1.000
Dates
0 +3
84 37 20.1 50
Cantaloupe
1 1/4 69 205 15.4 65
GD
.035
.043
.041
.064
.079
.055
.059
.082
.062
.063
.058
.102
.273
.049
Chapter 5: Ten GL Carbohydrate List 40
Food
= .051 to .100
Apricots
1 +3
92 193 17.6 57
Pinneapple
1 74 155 17.0 59
Grape juice
1/2 67 125 16.6 60
Apricots,
1/2 +1
70 145 16.4 61
in juice
Peaches, in
1/4 +2
75 95 17.3 58
heavy syrup
= .151 to 1.000
Cranberry
0 +3
74 47 16.8 60
Sauce
Figs, dried
0 +3
73 29 16.4 61
Raisins
0 +2
70 27 15.7 64
= .051 to .100
1 1/4 58 194 13.9 72
Watermelon
GD
.052
.065
.080
.069
.105
.214
.346
.371
.051
STARCHES-BREAD - 10 GL SERVINGS
Food
Size Serv Cal
2 Slice 130
Bread,
pumpernickel
1 1/3 Slice 131
Bread, whole
grain wheat
Gm Crb GI GD
= .151 to 1.000
52 20.0 50 .192
56
19.7 51
.178
STARCHES-BREAD - 10 GL SERVINGS (Con)

Food
= .151 to 1.000 (Con)
Bread,
1 Slice 103 44 18.5 54 .226
sourdough
1 Slice 101 38 18.2 55 .261
Bread,
seven grain
= .151 to 1.000
Pita
1 4 in
96 35 17.5 57 .285
pita
1 1/3 Slice 106 37 17.3 58 .269
Bread, rye
117 52 15.0 67 .194
Pancake,
1 1/3 4 in
plain
cake
Corn tortilla 1 2/3 Each 85 39 14.7 68 .255
1/2 Piece 100 32 14.8 68 .317
Corn bread
= .151 to 1.000
1 Slice 77 32 14.3 70 .314
Bread, wheat
1 Slice 71 30 14.3 70 .338
Bread, white
Bagel
1/3 Bagel 72 27 13.9 72 .368
120 42 13.2 76 .240
Wafe, plain 2 1/4 Sq
English
1/2 Large 61 27 13.0 77 .373
mufn
STARCHES - CEREAL - 10 GL SERVINGS

Food
= .151 to 1.000
All Bran,
1 162 63 26.3 38
Kelloggs
Oatmeal,
3/4 +2
128 238 19.6 51
old fashioned
= .151 to 1.000
Mueslix,
1/4 +2
104 29 19.1 52
Kelloggs
= .051 to .100
Oatmeal,
1/2 +3
97 193 15.2 66
one minute
2/3 79 180 15.2 66
Cream of
Wheat,
Nabisco
= .151 to 1.000
Bran Chex,
1/2 81 25 17.2 58
General Mills
Mini Wheats,
1/4 +2
82 24 17.2 58
frosted
Raisin Bran
1/4 +3
82 25 16.3 61
Special K,
1/2 +3
76 21 14.5 69
Kelloggs
Oatmeal,
3/4 +2
83 220 13.3 75
instant
GD
.159
.042
.340
.052
.056
.398
.413
.393
.467
.045
STARCHES-CEREAL - 10 GL SERVINGS(Con)
Food
High Glycemic Index = 70 to 100 (Continued)
= .151 to 1.000
Grapenuts,
0 +3
68 20 13.9 71
Post
Golden
1/4 +3
69 18 14.2 71
Grahams, Gen
Mills
Cheerios,
1/2 +3
78 21 13.5 74
General Mills
1/4 +2
66 19 13.3 75
Shredded
Wheat
1/2 65 20 13.2 76
Total, General
Mills
Coco Puffs
1/4 +3
66 16 13.1 77
Grapes Nut
1/4 +3
66 18 12.6 80
Flakes, Post
Corn Flakes
1/2 +1
54 15 12.4 81
Crispy Rice
1/2 51 14 12.2 82

VEGETABLES - 10 GL SERVINGS
Food
= .051 to .100
3/4 +2
134 115 27.0 37
Yams, cooked
Spaghetti,
3/4 131 105 27.0 37
whole wheat
Pizza, thin, 14 1Piece
268 108 25.5 39
inch
Fettucinne, egg
1/2 +2
131 107 25.0 40
GD
.502
.571
.469
.520
.513
.620
.574
.665
.725
GD
.087
.095
.092
.093

Food
Carrots, raw,
2 2/3 138 287 21.3 47
chopped
= .051 to .100
Sweet potato, 1 Med
114 149 22.8 44
cooked
Buckwheat
2/3 103 111 18.5 54
Corn
1/2 +3
94 109 18.5 54
Spaghetti,
1/2 +1
125 80 22.8 44
white
1/4 +3
95 85 18.3 55
Rice, brown
Beets, canned, 1 3/4 92 296 15.7 64
drained
Potatoes,
2/3 87 100 17.9 56
boiled
Couscous
1/4 +3
79 70 15.3 65
= .151 to 1.000
1/3 157 62 15.7 64
Macaroni &
Cheese, boxed
Rice, white
1/4 +1
69 53 14.8 68
GD
.035
.067
.090
.091
.126
.118
.034
.101
.142
.162
.190

Food
High Glycemic Index = 70 to 100)
= .051 to .100
Potatoes,
11 Fries
149 111 13.3 75
french fried
Potatoes,
1/2 +1
109 112 11.8 85
instant milk/
butter
Potatoes,
1/4 +3
102 90 13.8 73
mashed milk/
butter
Potatoes,
1/4 +2
70 85 13.8 73
mashed with
milk
= .151 to 1.000
Potatoes,
1/3 Medium 62 64 11.8 85
Russet, baked
GD
.090
.089
.111
.118
.158
STARCHES-LEGUMES - 10 GL SERVINGS
Food
Pinto beans,
3/4 +3
188 220 23.8 42 .046
canned
= .051 to .100
Baked beans,
1/2 125 132 20.8 48 .076
canned
SOUPS - 10 GL SERVINGS
Food
Tomato soup
1 Cup 164 238 27.7 36
with milk
Tomato soup 1 2/3 Cup 131 394 26.2 38
with water
Split pea
1/3 Cup 51 77 16.6 60
soup
SUGARS - 10 GL SERVINGS
Food
Serv
Cal
Gm Crb GI
= .151 to 1.000
Jams and jellies
2 Tbsp 67
28 19.6 51
= .151 to 1.000
Maple syrup
19 16.6 61
4 Tsp 67
made with
sucrose
GD
.042
.025
.130
GD
.357
.529

Food
= .051 to .100
1 Cup 198 112 27.0 37
Ice cream,
light, low fat
= .151 to 1.000
Chocolate
1/10 Cake 190 52 26.4 38
cake, frosting
Pudding,
1 1/4 Cup 177 324 22.8 44
sugar free
nonfat milk
= .051 to .100
Pudding
1/2 Cup 113 122 22.7 44
2/3 Cup 115 85 20.0 50
Ice cream,
nonfat, no
sugar added
= .151 to 1.000
1/3 Large 190 41 24.3 41
Apple mufn
Power Bar
1/2 Bar
137 38 23.8 42
1 1/2 Item 170 34 22.7 44
Twix cookie
bar
Blueberry
1/3 Large 190 47 21.2 47
mufn
2/3 Slice 129 40 21.1 47
Banana bread
Pound cake
1/10 Cake 144 37 18.5 54
GD
.090
.194
.031
.082
.118
.243
.265
.293
.213
.251
.270

Food
= .151 to 1.000
Whole grain
1 Bar
101 24 16.2 62
bar, kudos
4 Ckrs 148 38 15.8 63
Rye crispbread
Corn chips
1 Oz
146 28 15.8 63
Angel food
1/10 Cake 67 26 14.9 67
cake
Wheat thins
12 Ckrs 112 25 14.9 67
Snickers bar
1/4 3.7 oz 126 26 14.8 68
= .151 to 1.000
Popcorn, air
2 3/4 Cup 86 22 13.9 72
popped
Cupcake with
1/2 Cake 67 22 13.8 73
frosting
Soda crackers
4 Ckrs 118 27 13.6 74
4 Wafer 95 20 13.6 74
Vanilla wafers
Graham
3 2 12 82 19 13.6 74
crackers
in
Doughnut,
1/2 4 in
122 29 13.1 76
cake
cake
1/2 Oz
59 15 12.1 83
Pretzels
3/4 Rolls 44 12 10.1 99
Fruit roll ups
GD
.413
.261
.360
.383
.402
.389
.450
.458
.370
.493
.529
.343
.652
.849
CHAPTER SIX
PROTEIN LIST
Of the three major nutrients; protein, carbohydrates and
fat; protein is the most important. The body can manufacture
carbohydrate and fat from protein, but because protein contains
nitrogen, it cannot be created from fat or carbohydrates. Protein
also slows down the digestion of carbohydrates which results
in a lower glycemic index, as well as a lower glycemic load.
Most nutritional experts recommend two daily servings
of dairy; one daily serving of nuts or legumes; and one daily
serving of lean meat, sh, poultry, low fat cheese, or soy
protein substitute.
Most protein lists order meat, sh, poultry and dairy

products by fat percentage. This type of measurement, however,
leaves out carbohydrates. I prefer to use the reverse method
of measuring the percentage of calories due to protein. The
desirable thing to do, when consuming our protein selection,
is to eat as high on the protein percentage scale as possible in
order to cut down on overall calories and saturated fat.
All servings are within or close to the Mayo Clinic 110
calorie recommendation. Exceptions are highlighted. Three
ounces of meat is about the size of a deck of cards. One ounce
of cheese is about the size of a pair of dice.
MEAT, POULTRY AND FISH

Food
Serv
Very High Protein 75% to 100%
Tuna, in water
3 oz
Cod
3 oz
Salmon, Coho
2 oz
Haddock
3 oz
Cal
Prot % Prot
90
90
80
93
21
21
19
21
93
93
93
90
Chapter 6: Protein List 50
MEAT, POULTRY AND FISH (Continued)
Food
Serv
Cal Prot % Prot
Very High Protein 75% to 100% (Continued)
Crab
3 oz
81
18
89
3 oz
111 24
86
Buffalo
Shrimp
3 oz
84
18
86
Flounder
3 oz
99
21
85
Halibut
2 oz
82
16
78
Scallops
3 oz
93
18
77
2 oz
94
18
76
Turkey, light, no skin
2 oz
96
18
75
Venison
High Protein 50% to 74%
Chicken, light, no skin
2 oz
90
16
71
2 oz
86
14
65
Trout
Colby cheese, low fat
2 oz
100 16
64
Pork, tenderloin,
2 oz
114 18
63
trimmed
Beef liver
2 oz
92
14
61
Ham, canned
3 oz
99
15
60
Bacon, Canadian
3 oz
99
15
60
2 oz
106 16
60
Tuna, in oil, drained
2 oz
110 16
58
Turkey, dark, no skin
Beef, round, trimmed
1 1/2 oz
93
14
58
Lobster
3 oz
84
12
57
Beef, top sirloin,
1 1/2 oz
86
12
56
trimmed
Pork, loin, trimmed
1 1/2 oz
99
14
55
Lamb chops, trimmed
1 1/2 oz 100 14
54
Chicken, dark, no skin
1 1/2 oz
81
10
52
Food
Serv
Cal Prot % Prot
Medium Protein 40% to 49%
Chicken, light, with skin 1 1/2 oz 86
10
49
Sausage, low fat
3 oz
99
12
48
1 1/2 oz 87
10
48
Beef, T-bone, trimmed
1 1/2 oz 100 12
48
Beef, ank, trimmed
2 oz
86
10
47
Catsh
Beef, ground, extra lean 1 1/2 oz 112 12
42
1 1/2 oz 112 12
42
Beef ank, untrimmed
Beef, top sirloin,
1 1/2 oz 114 12
42
untrimmed
Chicken, dark, with skin 1 1/2 oz 100 10
42
Pork, tenderloin,
1 1/2 oz 118 12
41
untrimmed
Beef, ground, lean
1 1/2 oz 118 12
41
Sardines, in water
2 oz
100 10
40
Salmon, Chinook
1 1/2 oz 105 10
40
Beef rib, trimmed
1 1/2 oz 105 10
40
Beef, round, untrimmed 1 1/2 oz 120 12
40
Low Protein 30% to 39%
Beef, ground
1 oz
83
8
39
Kielbasa
1 oz
88
8
36
Pork, loin, untrimmed
1 oz
85
7
33
88
7
31
Beef, T-bone, untrimmed 1 oz
Sardines, in oil, drained 1 oz
77
6
31
1 cup
78
6
31
Vegetable beef soup
Very Low Protein 0 to 29%
Hamburger, large
1 burg
692 50
29
Subway sandwich
1 sand
410 29
28
Food
Serv
Cal
Prot % Prot
Very Low Protein 0 to 29% (Continued)
Chicken noodle soup,
1 cup
114
8
28
chunky
8
26
Fish llet, breaded
1 llet
116
Bacon
2 strips
104
7
26
1 muff
280
17
24
Egg mufn
Lamb chops,
1 oz
102
6
24
untrimmed
Bologna
1 1/2 oz
105
6
23
Bacon, turkey
1 oz
90
5
22
Beef, rib, untrimmed
1 oz
109
6
22
1 taco
371
20
22
Taco
Chicken Noodle soup
1 cup
75
4
21
Herring
1 1/2 oz
112
6
21
Fish sticks
1 stick
114
5
21
Clam chowder
3/4 cup
100
4
21
1 burg
265
13
20
Hamburger, small
Minnestone soup
1 cup
82
4
20
Sausage
1 oz
128
6
19
Pizza, thin 14
1 piece
305
14
18
Pepperoni
1 oz
132
6
18
Frankfurter
1 wien
136
5
13
Chicken nuggets
1 nugg
97
3
11
Cream of chicken soup 1 cup
117
3
10
DAIRY - Including Eggs
Food
Serv
Cheddar cheese,
1/2 cup
nonfat, shredded
Egg Whites
3/4 cup
Mozzarella cheese,
2 oz
nonfat, shredded
Cheddar cheese, low fat 2 oz
Cottage cheese, nonfat
1/2 cup
Cottage cheese
1/2 cup
low fat (1%)
Cheddar cheese,
3 slices
nonfat, slices
Swiss cheese,
3 slices
nonfat, slices
Colby cheese, low fat
2 oz
Egg substitute
1/3 cup
Cottage cheese,
1/2 cup
reduced fat (2%)
American cheese,
3 slices
nonfat slices
Cottage cheese
1/3 cup
3/4 cup
Yogurt, plain, nonfat
Milk, nonfat
1 cup
Mozzarella cheese
1 1/2 oz
Ricotta cheese, part skim 2 oz
Parmesan cheese
3/4 oz
Ricotta cheese, part skim 2 oz
Cal
Prot % Prot
80
18
90
90
90
20
18
87
80
100
80
81
18
14
14
72
70
69
90
15
67
90
15
67
100 16
70
10
100 14
64
57
56
90
12
53
77
95
90
120
9
10
9
12
48
41
40
40
86
97
86
8
9
8
37
37
37
DAIRY - Including Eggs (Continued)
Food
Serv
Cal Prot % Prot
Low Protein 30% to 39% (Continued)
Parmesan cheese
3/4 oz
97
9
37
1 cup
100
9
36
Yogurt, nonfat,
fruit avor, no sugar
Romano cheese
1 oz
110
9
33
Eggs
1 egg
75
6
32
Milk, low fat (1%)
1 cup
102
8
31
Swiss cheese
1 oz
107
8
30
Provolone cheese
1 oz
100
7
28
Milk, chocolate, fat free, 3/4 cup
98
4
28
no sugar added
Milk, reduced fat (2%)
1 cup
121
8
26
Monterrey Jack cheese
1 oz
106
7
26
Very Low Protein 0 to 29%
American cheese
1 oz
93
6
26
Cheddar cheese
1 oz
110
7
25
Parmesan cheese, nonfat 3 oz
96
6
25
Colby cheese
1 oz
112
7
25
Pudding, sugar free
1/2 cup
70
4
23
in nonfat milk
Milk, whole
3/4 cup 112
6
21
Milk, chocolate (1%)
3/4 cup 118
6
20
Custard
1/2 cup
74
4
19
Ricotta cheese
2 oz
82
4
17
Ice cream, nonfat,
1/2 cup
92
13
13
no sugar added
Pudding
1/2 cup 135
4
12
Ice cream, regular
1/2 cup 143
3
8
LEGUMES
Food
Serv
Cal Prot % Prot
Textured Soy Vegetable 1/2 cup 80 15
75
Protein
Soy, Tofu, extra rm
3 oz
80
10
50
3 oz
60
6
40
Soy, Tofu, rm
2 oz
91
12
39
Soy, Tempeh
3 oz
45
4
36
Soy, Tofu, soft
Soybeans, fresh
1/4 cup 94
8
34
Lentils, cooked
1/2 cup 115
9
31
Lima beans, cooked
1/2 cup 108
8
30
Very Low Protein 0% to 29%
Split pea soup
1/2 cup 93
6
28
Peas, cooked
1/2 cup 116
8
28
Navy beans, cooked
1/2 cup 128
8
25
Pinto beans, canned
1/2 cup 103
6
23
Kidney beans, canned
1/2 cup 108
6
22
Spaghetti, protein,
1/2 cup 115
6
21
cooked
Refried beans, canned
1/3 cup 90
5
21
Baked beans, canned
1/2 cup 120
6
20
Burrito
1 burr 224
7
12
Note: Legumes, except for soybeans, can be considered as

a starch serving as well as a protein serving. If the starch
is seperated out, the protein percentage is nearly 100% of
the remainder, as they contain very little fat.
CHAPTER SEVEN
FAT LIST
NUTS
FOOD
SERV
CAL FAT
Pumpkin seed
Peanuts
Sunower seeds
Peanut butter,
natural
Almonds
Cashews
Walnuts
Hazelnuts
Brazil Nuts
Pecans
Macadamia
1 tbsp
10 nuts
1 tbsp
1/2 tbsp
38
40
45
47
3
3
4
4
PRO PRO
%
2
21
2
20
2
18
2
17
6 nuts
6 nuts
4 halves
10 nuts
1 tbsp
4 halves
2 nuts
42
41
46
48
57
47
50
4
3
4
5
6
4
6
1.5
1
1
1
1
.5
-
14
10
9
8
7
4
4
CAL
40
41
45
55
FAT
4
4
5
5
OTHER UNSATURATED FATS

Monounsaturated
FOOD
Olive oil
Canola oil
Olives
Avocados
SERV
1 tsp
1 tsp
9 large
1/3 med
FOOD
Salad dressing, regular
Salad dressing, low fat
SERV CAL FAT

1/2 tbsp 42
4
1 tbsp
45
5
Polyunsaturated
OTHER UNSATURATED FATS (Continued)

Polyunsaturated (Continued)
FOOD
Mayonnaise, low fat
Mayonnaise, regular
SERV CAL FAT

1 tbsp
50
5
1/2 tbsp 50
6
FOOD
Soft Margarine
Soft Light margarine
SERV
1 tsp
1 tbsp
Mixed Monounsaturated and Polyunsaturated
CAL FAT
40
4
45
5
Note: Use monounsaturated oils such as canola, peanut

or olive oil for cooking and buy cold pressed polyunsaturated oils. Polyunsaturated oils such as corn, safower or
soybean oil become oxidized when heated. Low fat salad
dressing is to be preferred over nonfat. The latter have
nearly as many calories due to its added sugar.
SATURATED FATS
FOOD
Cream cheese, low fat
Lard
Half and Half
Butter,
Sour cream, low fat
Cream Cheese
Whipped Cream
Sour Cream
SERV
1 tbsp
1 tsp
2 tbsp
1/2 tbsp
2 tbap
1 tbsp
2 tbsp
2 tbsp
CAL
35
38
40
50
50
50
51
52
FAT
2
4
4
6
3
5
6
6
Note: Saturated Fats have been shown to promote cardiovascular disease. Substitute unsaturated oils whenever
possible.
Chapter 7: Fat List 58
HYDROGENATED OR TRANS FATS

FOOD
Vegetable shortening
Light margarine
Peanut butter, regular
Margarine
SERV
1 tsp
1 tbsp
1/2 tbsp
1/2 tbsp
CAL
39
45
47
50
FAT
4
5
4
6
Note: Hydrogenated or Trans fats have been shown to

especially promote cardiovascular disease. Substitute
unsaturated oils whenever possible. Use natural peanut
butter. Regular peanut butter has been hydrogenated
to increase its shelf life, which is why it does not require
refrigeration. Many processed foods also contain added
trans fats.
CHAPTER EIGHT
THE CHALLENGE AHEAD
MY JOURNEY OF DISCOVERY
My interest in nutrition and weight management began

when I became a Type II Diabetic at the age of fty. At the
time I weighed 260 pounds. I wanted to learn how to manage
my weight and blood sugar with diet and exercise, but the diet
recommended by my doctor and dietician was not adequate to
the task. So I began to do research and experiment on my own.
The rst thing I tried was low carbohydrate dieting. It was
very effective for weight loss, but I was unable to tolerate the
severe food restrictions. My continued studies led me to the
glycemic index and later to the concept of energy density. By
applying these principles to my diet, I was able to lose nearly
eighty pounds.
THE LEADING EDGE OF WEIGHT

MANAGEMENT
There is a lot of information available from leading

universities and health clinics. The ideas presented in this book
are not some sort of new age philosophy but are based upon
cutting edge science. The leading advocates of low glycemic
eating are Harvard University, the University of Toronto,
Canada, and the University of Sydney, Australia. The leading
advocates of low energy density eating are the Mayo Clinic
and Pennsylvania State University.
This is the third book that I have written on these subjects.
The rst one was entitled How I Lost 80 Pounds with Smart
Carb Eating. It emphasized what I called the four secrets
of effective weight management which are: (1) nutritional
balance, (2) eating foods with a lower glycemic impact, (3)
eating foods with a lower energy density, and (4) regular
exercise. My second book Glycemic Density - Continuing the
Glucose Revolution was an attempt to combine the glycemic
impact and energy density principles. I had hoped that the
idea would be researched further by leading professionals.
In this I was disappointed.
Chapter 8: The Challenge Ahead 60
MOVING TO THE GLYCEMIC MATRIX
I too was somewhat hesitant in promoting the glycemic

density principle, especially among non-professionals. It
was an untested concept, and I didnt have the resources for
research. It really was a low glycemic load diet and did not
pay enough attention to the glycemic index. The Glycemic
Matrix idea corrects this deciency. Now I am certain that
this is a benecial and useful extention of glycemic science. I
no longer have any qualms about talking to both laymen and
professionals about these ideas
THE REMAINING TASK
What remains to be done is the wide scale propogation of

The Glycemic Matrix concept. Because I am not a professional,
the success to this point in time has been limited. But I am
convinced that it is an idea whose time has come. There is no
doubt in my mind as to the quality of the concept. Thousands
of people can learn to do what I have done if the information
is made available. Somehow, the avenues to success must
be found. To this task I have dedicated my time, means and
whatever wisdom I may have.
APPENDIX A
COMBINED REFRIGERATOR LIST
Very Low GD (0 to .050)
Low GD (.051 - .100)
Very
Low GI
(00 - 40)
Spinach
Lettuce
Cucumber
Mushrooms
Celery
Cauliower
Radishes
Cabbage
Snap peas
Broccoli
Zucchini
Brussels sprouts
Green onions
Tomatoes
Green peppers
Green beans
Asparagus
Tomato juice
---------------------Cherries
Grapefruit
Peaches in juice
Apples
Pears
Plumbs
Strawberries
Apple juice
Zoom
Wheatena
Winter squash
-------------------Chicken
Noodle soup
Tomato soup
with water
Tomato soup
with milk
Minestrone
-------------------Cottage cheese
Soy milk
Milk
Yogurt
Choc milk (1%)
-------------------Soybeans
Lentils
Kidney beans
Lima beans
-------------------Sorbitol syrup
Olives
Avocados
Nuts
Peanut Butter
Applesauce
(no add sugar)
------------------Barley
Spaghetti,
protein enrich
Yams
Spaghetti,
whole wheat
Pizza
Fettucinne
-----------------Navy beans
----------------Ice Cream
premium
Low GI
(41 - 55)
Vegetable juice
--------------------Peaches
Oranges
Pears in juice
---------------------Old fashioned
oatmeal
Carrots
-------------------Pinto beans
-------------------Custard
Pudding,
fat free,
no added sugar
Mango
Grapes
V8 Tropical
Peaches in
light syrup
Cranberry juice
Orange juice
Kiwi
Fruit cocktail
in juice
Mod GI
(56 - 70)
Cantaloupe
Beets
-------------------One minute
oatmeal
Cream of Wheat
Apricots
Pineapple
Grape juice
Apricots
in juice
High GI
(70+)
Instant Oatmeal
Watermelon
Sweet potato
Corn
Buckwheat
------------------Peas
Baked beans
------------------Pudding
regular
Potatoes,
french fried
Potatoes,instant
Appendix A: Combined Regrigerator List 62

Moderate GD (.101 - .150)
Very
Low GI
(00 - 40)
High GD (.150+)
Ice Cream
regular
Prunes
Dried Apricots
--------------------All Bran
Fructose
Maple syrup
(frucotse)
-----------------M&M Peanut
Chocolate cake
Ice Cream,
nonfat
Dates
--------------------Mueslix
Pumpernickel
Whole grain wheat
Sourdough bread
7 grain bread
--------------------Honey
Jam & Jelly
Apple mufn
Power Bar
Chocolate bar
Twix cookie bar
Blueberry muff
Banana bread
Potato chips
Pound cake
Oatmeal cookie
Low GI
(41 - 55)
Bananas
--------------------Spaghetti
Rice, brown
Mod GI
(56 - 70)
Peaches in
heavy syrup
--------------------Potatoes,
boiled
Couscous
--------------------Split Pea Soup
Cranberry sauce
Figs, dried
Raisins
--------------------Pita
Rye Bread
Pancake
Corn tortilla
Corn bread
--------------------Bran Chex
Mini Wheats
Raisin Bran
Special K
Mac & cheese,

boxed
Rice, white
-------------------Table sugar
(sucrose)
Maple syrup
(sucrose)
------------------Whole grain bar
Rye crispbread
Corn chips
Shrtbread cookie
Angel food cake
Wheat thins
Snickers bar
High GI
(70+)
Potatoes,
mashed
White bread
Wheat bread
Bagel
Wafe
English mufn
--------------------Grapenuts
Golden Grahams
Cheerios
Shredded Wheat
Total
Coco Puffs
Grape Nut Flk
Corn Flakes
Crispy Rice
Potatoes, baked
-------------------Popcorn
Cup cake
Soda crackers
Vanilla wafers
Graham
crackers
Doughnuts
Pretzels
Fruit roll ups
Glycemic Matrix Guide to Low GI and GL Eating

2008 by Richard A. Price, Published by Innity Publishing
APPENDIX B
BEST CEREAL SOURCES OF FIBER
COLD CEREALS
Cereal
Gen Mills
Fiber One
Kelloggs All
Bran
Nabisco
100% Bran
Fiber One
Honey
Clusters
Kashi
Go Lean
Flax Plus
Multi Grain
Barbaras
Grainshop
Kashi Good
Friends High
Fiber
Fiber One
Raisin
Clusters
Kelloggs
Complete
Bran Flakes
Kashi
Go Lean
Crunch
Kashi Heart
to Heart
Serv
Cal
Crb Fib
25
14
56%
11
1/2 cup
80
23
10
43%
13
1/3 cup
80
23
35%
15
1/2 cup
80
21
33%
14
1/2 cup
70
15
33%
10
1/2 cup
73
15
33%
10
1/2 cup
60
16
33%
11
1/2 cup
85
22
27%
16
1/2 cup
85
23
26%
17
3/4 cup
90
23
22%
18
1/2 cup
100
18
22%
14
1 cup
115
25
20%
20
1/2 cup
60
Net Crb
Appendix B: Best Cereal Sources of Fiber 64

My favorite way to eat cold cereal is to combine 1/4 cup
of Fiber One with 1/2 cup of the more avorable high ber
cereals such as Honey Clusters, Raisin Clusters or Go Lean
Crunch. This is a tasty way to acquire ten grams of ber.
HOT CEREALS (Portions are before cooking)

Cereal
Bobs Red
Mill High
Fiber
& Flaxseed
Quaker Hot
Oat Bran
Malt O Meal*
+ Fiber One
Zoom
Wheatena
Old
Fashioned
Oatmeal
Serv
Cal
Crb Fib
27
10
Net Crb
1/2 cup
150
26
23%
20
3 tbsp
1/4 cup
1/3 cup
1/3 cup
1/2 cup
150
38
21%
30
140
160
150
28
33
27
5
5
4
18%
15%
15%
23
28
23
1/3 cup
150
37%
17
* Malt O Meal - Fiber One Hot Cereal

Dissolve 1/4 cup of Fiber One in 1 cup of boiling water.
Add 3 tbsp of Malt O Meal.
Let cook for 1 minute.
Cover, take off heat, and let sit for 5 minutes.
Enjoy, it is delicious.
Note: Many cereals increase their serving size so that
they appear to be a higher ber cereal. I have adjusted
these serving sizes so that the calorie levels are somewhat
compatable.
APPENDIX C
GLYCEMIC INDEX FACTORS
Starch gelatinization
The less swollen the starch, the slower the rate of digestion.
Physical Entrapment
Fiber surrounding the nutrient slows the rate of digestion.
Type of Fiber
Amylose bers, which have straight chains of molecules,
digest more slowly than amylopectine, which have branching
chains.
Particle Size
The larger the ber particle, the slower the rate of digestion.
Amount of Sugar
Table sugar (sucrose) consists of 50% glucose and 50% fructose, whereas starch consists of 100% glucose. The presence
of sugar slows down the digestion rate of starches.
Type of Sugar
Sugars such as glucose and sucrose are digested rapidly
while others such as fructose (fruit sugar) and lactose (milk
sugar) digest very slowly.
Fructose to Sucrose Ratio in Fruit
Sucrose has a glycemic index of 61, whereas fructose has
a glycemic index of only 19. The greater the proportion of
fructose, the lower the glycemic index of the fruit.
Acidity
Acids such as vinegar, lemon juice, lime juice and brine have
to be neutralized which slows down digestion.
Fat and Protein
Fat and protein slows down the rate of stomach emptying
which in turn slows down digestion.
Appendix D: Benets of Fiber 66
APPENDIX D
BENEFITS OF FIBER
(1) Slows down the entry of glucose into the blood stream
lowering blood glucose levels.
(2) Absorbs water or jells in water which helps us to feel
full.
(3) Binds to cholesterol in the intestine, helping to lower the
level of cholesterol.
(4) Absorbs and then eliminates bacterial toxins in the
intestine.
(5) Reduces the likelihood of acquiring diverticulitis.
(6) Speeds the excretion of bile which lessens the likelihood
of gallstones and enables the absorption of fat soluble
vitamins.
(7) Supports the immune system by crowding out harmful
bacteria in the colon.
(8) Bulks up the stool and makes it easier to pass.
BIBLIOGRAPHY
REFERRED TO IN THIS BOOK
Blonz, Ed, Dr. The Nutrition Doctors A-to-Z Food Counter.

New York: Signet Division, New American Library, Penguin
Putnam Inc., 1999.
Brand-Miller, Jennie, Ph.D. Glycemic Index Values. 2005,
University of Sidney. 22 June 2007 <www.glycemicindex.
com>.
Brand-Miller, Jennie, Ph.D., Wolever, Thomas, M.S., M.D.,

Ph.D., Foster-Powell, Kaye, M. Nutr & Diet, and Colagiuri,
Stephen, M.D. The New Glucose Revolution, The Authoritative
Guide to the Glycemic Index. New York: Marlow & Company,
2003.
Gallop, Rick. The G.I. (Glycemic Index) Diet. New York:
Workman Publishing, 2002.
Holford, Patrick. The Holford Low GL Diet. New York: Atria

Books, 2004.
Hunsrud, Donald D. M.D., ed. Mayo Clinic on Healthy Weight.

Rochester, Minn: Mayo Clinic Health Information, 2001.
Natow, Annette B., Ph.D., R.D., and Heslin, Jo-Ann, M.A.,
R.D. The Complete Food Counter, New York: Pocket Books
Divison of Simon & Schuster, Inc., 2003.
Price, Richard. How I Lost 80 Pounds with Smart Carb Eating.

West Conshohocken, Penn: Innity Publishing, 2005.
Price, Richard. Glycemic Density - Continuing the Glucose
Revolution. West Conshohocken, Penn: Innity Publishing,
2007.
Rolls, Barbara, Ph.D. The Volumetrics Eating Plan. New York:

HarperCollinsPublishers, 2005.
Rolls, Barbara, Ph.D.and Barnett, Robert A. The Volumetrics
Weight-Control Plan. New York: HarperTorch imprint of
Bibliography 68
REFERRED TO IN THIS BOOK (Continued)
Search the National Nutrient Database For Standard Reference. 2007, USDA Agricultural Research Service. 22 June
2007 <www.nal.usda.gov/fnic/foodcomp/search>.
Stewart, H. Leighton, Bethea, Morrison C., M.D., Andrews,

Sam S., M.D., and Balart, Luis A. M.D. The New Sugar
Busters, New York, Ballentine Books, 2003.
Thompson, Rob, M.D. The Glycemic Load Diet, New York,

McGraw-Hill, 2006.
OTHER - DIABETES MANAGEMENT
Atkins, Robert C., M.D., Eberstein, Jacqueline A., R.N, Vernon,

Mary C., M.D., C.M.D. Atkins Diabetes Revolution. New
York: William Morrow imprint of HarperCollinsPublishers,
2004.
Barnard, Neal D. M.D. Dr. Neal Barnards Program for
Reversing Diabetes. New York: Rodale Inc., 2007.
Bernstein, Richard K., M.D. Dr. Bernsteins Diabetes Solution.
New York: Little, Brown and Company, 2007.
Biermann, June and Toohey, Barbara. The Diabetics Book.
New York: G. P. Putnams Sons, 1994.
Holler, Harold J. R.D., C.D.E., & others, ed. Exchange Lists for
Meal Planning, American Diabetes Association and American
Dietetic Association, 1995.
OTHER - ENERGY DENSITY
Bailey, Covert. The Fit or Fat Target Diet. Boston: Houghton

Mifin Company, 1984.
Bailey, Covert and Gates, Ronda. Smart Eating. Boston:
Houghton Mifin Company, 1996.
Hunsrud, Donald D. M.D., ed. The Mayo Clinic Plan. New
York, Time Inc., 2006.
OTHER - EXERCISE
Bailey, Covert. Fit or Fat. Boston: Houghton Mifin Company,

1978.
Bailey, Covert. The Ultimate Fit or Fat. Boston: Houghton
Mifin Company, 1999.
Haung, Alfred. The Complete Tai-Chi: The Denitive Guide
to Physical and Emotional Self Improvement. Boston: Charles
E. Tuttle Co. 1993.
Hittleman, Richard. Yoga: 28 Day Exercise Plan. New York:

Workman Publishing Co. Inc. 1973.
Kit, Wong Kiew. Chi Kung for Health and Vitality: A Practical
Approach to the Art of Energy. New York: Random House.
2001.
OTHER - GLYCEMIC INDEX
Brand-Miller, Jennie, Ph.D., Foster-Powell, Kaye, M. Nutr

& Diet with Sandall, Philippa. The New Glucose Revolution
Low GI Eating Made Easy. New York: Marlow & Company,
2005.
Brand-Miller, Jennie, Ph.D., Burani, Johanna, M.S., R.D.,
C.D.E. and Foster-Powell, Kaye, M. Nutr & Diet. The Glucose
Revolution Life Plan. New York: Marlow & Company, 2001.
Brand-Miller, Jennie, Ph.D., Burani, Johanna, M.S., R.D.,
C.D.E. and Foster-Powell, Kaye, M. Nutr & Diet. The New
Glucose Revolution Pocket Guide to The Top 100 Low GI
Foods. New York: Marlow & Company, 2001.
Brand-Miller, Jennie, Ph.D., Foster-Powell, Kay, M. Nutr &
Diet. The New Glucose Revolution Pocket Guide to Sugar
and Energy. New York: Marlow & Company, 2004.
Govindji, Azmina and Puddefoot, Nina. The Simple 0-to-10

GI Diet. Berkeley, California: Ulysses Press, 2005.
Hart, Cheryle R., M.D. and Grossman, Mary Kay, R.D. The
Insulin Resistance Diet. New York: McGraw Hill, 2001.
Bibliography 70
OTHER - LOW CARB DIETING
Atkins, Robert C., M.D. Atkins for Life. New York: St. Martins
Press, 2003.
Atkins, Robert C., M.D. Dr. Atkins New Diet Revolution.
New York: Quill imprint of HarperCollinsPublishers, 2002.
Atkins, Robert C., M.D., Eberstein, Jacqueline A., R.N, Vernon,
Mary C., M.D., C.M.D. Atkins Diabetes Revolution. New
2004.
Bernstein, Richard K., M.D. Dr. Bernsteins Diabetes Solution.
New York: Little, Brown and Company, 2007.
Carpender, Dana. How I Gave Up My Low-Fat Diet and Lost
40 Pounds. Glouchester, Mass: Fair Winds Press, 2003.
Heller, Richard and Heller, Rachel. The Carbohydrate Addicts
Lifespan Program. New York, Plume Group imprint of
Penguin Group, 1997.
McDonald, Lyle. The Ketogenic Diet. Austin, Texas, Lyle
McDonald, 1998.
Graff, Cynthia Stamper with Jerry Holderman. Lean for
Life - Phase One Weight Loss. Torrance, California: Grifn
Publishing. 2001.
OTHER - MODERATE CARB DIETING
Agatston, Arthur, M.D. The South Beach Diet. New York:

Rodale, Inc., 2003.
Sears, Barry, Ph.D. with Lawren, Bill. The Zone. New York,
ReganBooks imprint of HarperCollinsPublishers, 1995.
Sears, Barry, Ph.D. A Week in the Zone. New York, ReganBooks
imprint of HarperCollinsPublishers, 2000.
OTHER - NUTRITION
Buettner, Dan, The Secrets of Long Life ,National Geographic, November, 2005.
Duyff, Roberta Larson, M.S, R.D., C.F.C.S. The American
Dietetic Associations Complete Food and Nutrition Guide.
New York: John Wiley & Sons, Inc., 1998.
Heller, Marla, M.S., R.D. The Dash Diet Action Plan.
Northbrook, Illionois, Amidon Press, 2005.
Pratt, Steven, M.D. and Matthews, Kathy. SuperFoods Rx. New
2004.
Pratt, Steven, M.D. and Matthews, Kathy. SuperFoods
HealthStyle. New York: William Morrow imprint of
Rinzler, Carol Ann, M.A. Nutrition for Dummies, 2nd Ed.
New York: Wiley Publishing, Inc., 1999.
Sheps, Sheldon G. M.D., ed. Mayo Clinic on High Blood
Preasure. Rochester, Minn: Mayo Clinic Health Information,
2002.
Vartabedian, Dr. Roy and Matthews, Kathy, Nutripoints.
Carlsbad, California: Designs for Wellness Press, 2005.
Willett, Walter C., M.D. & Harvard School of Public Health.
Eat, Drink and Be Healthy. New York: Simon & Schuster,
2001.
OTHER - SEROTONIN MANAGEMENT

DesMasons, Kathleen, Ph. D. Potatoes Not Prozac. New York:
Simon and Schuster Paperbacks, 1998.
Hart, Carol, Ph.D. Secrets of Serotonin. New York: St. Martins
Press, 1996.
Bibliography 72
OTHER - SEROTONIN MANAGEMENT (Cont)
Hart, Cheryle R., M.D. and Grossman, Mary Kay, R.D. The
Feel Good Diet. New York: McGraw Hill, 2007,
Wurtman, Judity J. Ph.D. The Serotonin Solution. New York:
Fawcett Columbine, 1996.
OTHER - VEGETARIANISM
Barnard, Neal D. M.D., Dr. Neal Barnards Program for

Reversing Diabetes. New York: Rodale Inc., 2007.
Diamond, Harvey. Fit for Life, Not Fat for Life. Deereld
Beach, Florida: Health Communications, Inc., 2003
Havala, Suzanne, M.S., R.D. Being Vegetarian for Dummies.
Hoboken, New Jersey, Wiley Publishing, 2001.
Other Books by Richard A. Price

How I lost 80 Pounds with Smart Carb Eating
Secrets of Effective Weight Management
Published by Innity Publishing
Glycemic Density - Continuing the Glucose Revolution
Published by Innity Publishing
Rich can be contacted at:

richardalanprice@gmail.com
The Glycemic Matrix combines the glycemic index with

glycemic density (glycemic load in a gram of food).
This maximizes hunger satisfaction while minimizing
glycemic impact! The glycemic index measures how
rapidly carbohydrate foods are digested, converted to
glucose, and cause blood sugars to rise. Lower glycemic
index foods satisfy hunger for a longer period of time.
The glycemic density adds the weight volume of the food
as a consideration. Decreasing the glycemic index and
increasing the weight volume of a serving is a powerful
new way to manage both our weight and blood sugar
levels.
______________________________
Richard A. Price is a retired software engineer and a Type 2
Diabetic who has learned to manage his weight and blood sugar
with diet and exercise. He is the author of How I Lost 80 Pounds
with Smart Carb Eating and Glycemic Density - Continuing
the Glucose Revolution which are also published by Innity.
He and his wife Arlene are the parents of three children. They
live in the beautiful state of Oregon. Rich can be contacted at
richardalanprice@gmail.com.

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Glycemic Matrix Guide To Low GI and GL Eating

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MAXIMIZE HUNGER SATISFACTION!

MINIMIZE GLYCEMIC IMPACT!

<-------- Decreasing Glycemic Density (GL per gram of food)

Copyright 2008 by Richard A. Price

All Rights Reserved. No part of this book shall be

iii Table of Contents

Two of the most powerful principles in effective weight

(1) ENERGY DENSITY

There are two ways to reduce calories. One is to eat less

2 Glycemic Matrix Guide to Low GI and GL Eating

(2) GLYCEMIC IMPACT

Glycemic impact refers to the twin principles of the

Chapter 1: Effective Weight Management 3

Is there a way of combining energy density and glycemic

4 Glycemic Matrix Guide to Low GI and GL Eating

INTRODUCING THE GLYCEMIC MATRIX

This book introduces a further renement of the glycemic

<-------- Decreasing Glycemic Density (GL per gram of food)

Chapter 1: Effective Weight Management 5

Methods of Calculating Glycemic Density

Non-starchy or low carbohydrate vegetables are the

Chapter 2: Glycemic Matrix 7

Many fruits are low in their glycemic index and glycemic

8 Glycemic Matrix Guide to Low GI and GL Eating

Most breads have a high glycemic density, meaning that

Chapter 2: Glycemic Matrix 9

Taken as a group, cereals are a low quality choice. There

10 Glycemic Matrix Guide to Low GI and GL Eating

STARCHES - GRAINS AND STARCHY

Mac & cheese,

Other grains and starches have a wide range of quality.

Chapter 2: Glycemic Matrix 11

Soups are generally excellent choices because of their

Most dairy foods have a low glycemic index, because

12 Glycemic Matrix Guide to Low GI and GL Eating

Most sugars have a high glycemic density and higher

All fats are low glycemic but need to monitored because

Chapter 2: Glycemic Matrix 13

Whole grain bar

Many of these foods have a high glycemic density and

A combined listing of these foods for pasting on your

As in most areas of nutrition there is wide disagreement,

Chapter 3: Using the Food Lists 15

Comparisons of High GI and Low GI Food with Same GL

16 Glycemic Matrix Guide to Low GI and GL Eating

LOW GLYCEMIC INDEX DIETING

The nutritionists who prefer to emphasize low glycemic

CHOOSING FOODS WITH A MAXIMUM

The professionals who developed the glycemic index have

Chapter 3: Using the Food Lists 17

This particular combination is in the low glycemic index

THE RELATIONSHIP OF GLYCEMIC INDEX

If we compare two different foods with a similar glycemic

18 Glycemic Matrix Guide to Low GI and GL Eating

Hunger satisfaction and blood sugar management should

Chapter 3: Using the Food Lists 19

Olive oil, nuts,

PUTTING IT ON YOUR PLATE

20 Glycemic Matrix Guide to Low GI and GL Eating

Ideal Portions of Food for a Meal

The next several chapters contains the food lists. Two

Most of the nutritional information for these lists have

Chapter 3: Using the Food Lists 21

Chapter 4: Five GL Carbohydrate List 22

NON-STARCHY VEGETABLES (Continued)

23 Glycemic Matrix Guide to Low GI and GL Eating