Glycemic Guide

Low glycemic foods can help to balance blood sugar, increase energy, and improve weight loss.  Use this glycemic guide as a tool for slowing the rate of your insulin response and keeping your blood sugar in a manageable range throughout the day.

Go for Low

Changing your diet to include low glycemic food has numerous health benefits.  When you feed your body like a well oiled machine it rewards you with a balanced and happy life!  A low glycemic response to food means a slow release of sugar into your bloodstream.  With low glycemic food we protect our body from high blood sugar and a possible future of diabetes.

High carbohydrate - low fiber foods send a sugar release into the bloodstream that requires a quick insulin response. Excess sugar is converted to fatty acids and stored as triglycerides in our fat cells.  When our cells get fat.... we get fat! By reducing our blood sugar levels during the day we reduce our insulin response and our body becomes more efficient at burning stored fat as fuel.  

We can become a fat burning machine!

  10 Possible Benefits

  1. Improved Energy
  2. Reduced Cravings
  3. Balanced Blood Sugar
  4. Reduced Mood Swings
  5. Fat Loss
  6. Restorative Sleep
  7. Clear Skin
  8. Reduced  Brain Fog
  9. Improved Digestion and Elimination 
  10. How about...Living Longer and Gently Aging!

Who wouldn't want these benefits?

Glycemic Guide

The following guide can help you get started on a low sugar path to wellness! When you eat primarily from the "green light" list you will begin to feel the results. Your diet will consist of foods that keep your blood sugar from spiking and falling....and in turn you'll achieve sustained energy with a gradual release of insulin. 

Green Light for Low Glycemic


      Limit to no HFCS and non-GMO

  • barley 
  • whole grain pumpernickel
  • rye
  • oat bran
  • bulgar
  • sourdough
  • corn tortilla (non-GMO)


  • Chick peas
  • Dried beans
  • Lentils
  • Peanuts
  • Soy beans (non-GMO)
  • Split peas (yellow)


  • Alfalfa Sprouts
  • Artichoke
  • Asparagus
  • Bean Sprouts
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Carrots, raw shredded
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green Beans
  • Green peas 
  • Horseradish
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Radishes
  • Spinach
  • Snow Peas
  • Sweet Potato
  • Tofu
  • Turnip Greens
  • Yam
  • Zucchini (non-GMO)


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 Gycemic Index Weight Loss.


  • Barley
  • Bulgar
  • Rye
  • Rice (parboiled)
  • Long grain and wild rice


  • Muesli
  • Steel Cut Oatmeal

FRESH FRUIT - whole with fiber

Limit quantity. Natures fructose will still increase blood sugar levels.

  • Apple
  • Apricots
  • Blackberries
  • Cherries
  • Grapefruit
  • Grapes
  • Kiwi
  • Lemons and limes
  • Oranges
  • Peaches
  • Pear
  • Plum
  • Prunes
  • Raspberries
  • Strawberries
  • Tomatoes


  • Cashews
  • Walnuts
  • Pepitas - pumpkin seed
  • Chia Seed
  • Hemp Seed


Use sparingly and with fiber.

        Bon Appitit!

 Fat Friend 

High Fructose Corn Syrup 

HFCS is found unexpectedly in almost everything. It is converted into triglycerides and stored as fat.  Look for products labeled “No High Fructose Corn Syrup” . Watch out for condiments, cereals, and breads. 


 Glycemic Index Weight Loss.