Making Healthy Food Choices
http://home.comcast.net/~creationsunltd/foodchoices.html
Carbs in Foods
http://www.carbs-information.com/
Low Glycemic and High Glycemic Carbohydrates
The Glycemic Index
High Glycemic or High Impact Carbohydrates
Low Glycemic or Low Impact Carbohydrates
References and Resources
The Glycemic Index
http://diabetes.about.com/library/mendosagi/nmendosagi.htm
Nutrition Cafe
http://www.gabisteenkamp.co.za/GIndex.htm
What is the Glycemic Index (GI)?
The glycemic index ranks foods on how they affect our blood sugar levels. This index measures how much your blood sugar increases in the two or three hours after eating.
The glycemic index is about foods high in carbohydrates. Foods high in fat or protein don't cause your blood sugar level to rise much.
When you make use of the glycemic index to prepare healthy meals, it helps to keep your blood sugar levels under control. This is especially important for people with diabetes, although athletes and people who are overweight also stand to benefit from knowing about this relatively new concept in good nutrition.
Many high-carbohydrate foods have high glycemic indexes, and certainly are not any good in any substantial quantity for people with diabetes. Other carbohydrates break down more slowly, releasing glucose gradually into our blood streams and are said to have lower glycemic indexes.
Low Glycemic or Low Impact Carbohydrates
These foods are packed with vitamins, nutrients, fiber and are very colorful. They have a minimal effect on your blood sugar, and have been shown to improve cholesterol, HDL and blood sugar, along with helping to prevent cancer (called anitioxidants)
 
Alfalfa sprouts Cucumbers Okra
Arugula Dill pickles Olives
Asparagus Eggplant Parsley
Bamboo Shoots Endive Peppers (red and yellow)
Beans (green snap or wax) Fennel Radishes
Bean Sprouts Greens (collard, turnip. beet. mustard Scallions
Cabbage Kale Spinach
Cauliflower Kohlrabi Summer squashes
Celery Lettuce Turnips
Chicory Mushrooms Watercress
High Glycemic or High Impact Carbohydrates
The following should be eaten in moderation.  One or two servings a day meets basic energy needs.  These foods raise your blood sugar, and some studies suggest increases triglycerides and lowers HDL. Choose small portions and always include protein when you eat them
Very High GI
Lower GI: Choose instead
Bread (whole meal or white) Whole grain breads
Cakes and muffins Cakes and muffins made with fruit, oats and whole grains
Plain cookies and crackers Cookies made with dried fruits or whole grains like oats
Potatoes Pasta and legumes
Processed breakfast cereal Unrefined cereals like oats or processed low GI cereals
Rice Basmati or other low GI rice
Tropical fruits like bananas and pineapple Temperate climate fruits like apples and plums

Avoid these, or limit their use

Do provide fiber and nutrients

Cooked Carrots, Yams, Sweet Potatoes Kidney Beans, Baked Beans
Corn Peas
References and Resources
Dana Carpenter How I Gave Up My Low Fat Diet and Lost 40 Pounds !
5 A Day http://www.dole5aday.com/index.jsp
Time to Take 5 (NIH) http://5aday.gov/
Glycemic Index Lists
http://diabetes.about.com/library/mendosagi/ngilists.htm
What is the Glycemic Index
http://diabetes.about.com/library/mendosagi/nmendosagi.htm
Alan Rubin Diabetes for Dummies http://www.drrubin.com/
Barry Sears  (Appendix) Mastering the Zone
Pat Sonnenstuhl, ARNP, CNM webmidwife1@comcast.net
These pages may be printed and used freely for you and your clients.
Healthy Lifestyle Choices
http://home.comcast.net/~cnmpat/siteindex.htm
http://home.comcast.net/~cnmpat/nutrition.htm