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The Eating Process:
What Happens Inside the Body 
Diabetes Underlying Problem
Painless Inflammation
Food Definitions:



Food Calories

Food Breakdown:

Food Charts

Food Labels

Dining Out:

Family & Fast Food Restaurants

Keeping Records:
Your Personal Chart
Life Expectancy

Body Weight Mass Index

Body Fat

Fish Oil

Food Charts  

Understanding foods can be complicated. So, through trial and error supported by blood tests using my meter  after eating different carbohydrates, I've simplified it. At first, I counted calories and the glycemic load of each food I ate, but I couldn't or didn't remember every time I ate or drank something for some reason or another.

In its place, I started using my simple chart below (it becomes second nature after awhile) to differentiate between favorable and unfavorable carbohydrates; plus I eat low-fat protein, use monounsaturated fat with each meal or snack, and try to keep my daily consumption of sugars in a range of no more than 15 grams..

I use a regular dinner plate and divide it up into three - 1/3 portions:

1) One of my 1/3 portions is low-fat protein (about the size of your palm without fingers); and 

2) I add the 2/3's with favorable carbohydrates, or

3) 1/3 (the other 1/3 would be empty) with unfavorable carbohydrates.

Note: If I am eating both favorable and unfavorable carbohydrates, I kind of average the portion size. 

The table below is  one good way to not only watch what you eat per meal and snacks, but it is a handy reference for you to use as a guideline without having to figure out what is a low-density or high-density insulin stimulating carbohydrate. 

Print Chart  (I set this up to print on a 8.5x11 sheets)


Favorable (low-density)

Unfavorable (high-density)

Cooked Vegetables

Cooked Vegetables

Artichokes  Acorn squash
Artichoke Hearts  Beans - baked
Asparagus  Beans - refried
Beans - green  Beets = sliced
Beans  - black  Butternut squash
Bok choy  Corn
Broccoli  French fries
Brussels Sprouts  Lima beans
Cabbage  Parsnips
Carrots - sliced  Peas
Cauliflower  Pinto beans
Chickpeas  Potato - baked
Collard greens - chopped  Potato - boiled
Eggplant  Potato - mashed
Kale  Sweet potato - baked
Kidney beans  Sweet potato - mashed


Mushrooms - boiled  
Okra = sliced Banana
Onions - chopped and boiled Cantaloupe
Sauerkraut Cantaloupe - cubed
Spaghetti squash Cranberries
Spinach - chopped Cranberry sauce
Swiss Chard - chopped Fig
Turnip, mashed Guava
Turnip greens - chopped Honeydew melon - cubed
Yellow squash - sliced Kumquat
Zucchini - sliced Mango - sliced
  Papaya - cubed

Raw Vegetables

Pineapple - diced
  Prunes - dried
Alfalfa sprouts Raisins
Bamboo Shoots Watermelon - cubed
Bean sprouts  
Broccoli florets

Fruit Juices

Cabbage - shredded  
Carrots - shredded Apple
Cauliflower - florets Apple cider
Celery - sliced Cranberry 
Cucumber - whole or sliced Fruit punch
Escarole - chopped Grape
Green or red bell peppers - chopped Grapefruit
Humus Lemonade - unsweetened
Jalapeno peppers Lime
Lettuce - iceberg Orange
Lettuce romaine - chopped Pineapple 
Mushrooms - chopped Tomato
Onions - chopped V - 8
Radishes - sliced  

Grains, Cereals, and Breads

Spinach - chopped  
Tomato Bagel - small
Tomato - cherries Biscuit
Tomato - chopped Bread crumbs
Water chestnuts Bread - whole grain or white
Watercress Breadstick - hard
  Breadstick - soft


Breakfast cereal - dry
  Buckwheat - dry
Apple Bulgur wheat - dry
Applesauce - unsweetened Cornbread
Apricots Cornstarch
Blackberries Couscous - dry
Boysenberries Cracker graham
Cherries Cracker - saltine
Fruit cocktail - light Cracker - triscuit
Grapes Croissant - plain
Grapefruit English muffin
Kiwi Granola
Lemon Grits - cooked
Lime Melba toast
Nectarine - medium Muffin - blueberry mini
Orange Noodles - egg cooked
Orange mandarin - canned in water Pancake - four inch
Peach Pasta - cooked
Peaches - canned in water or sliced Pita bread
Pear Popcorn
Plum Rice - brown or white cooked
Raspberries Rice cake
Strawberries -diced fine Roll - bulkier, small dinner, hamburger
Tangerine Taco Shell
  Tortilla - corn, flour


Barley - dry


Oatmeal - slow cooking or cooked  
Oatmeal - slow cooking dry Beer - light, regular
  Hard liquor


Milk - low fat


Milk - soy  
Yogurt - Plain Barbeque sauce
  Candy Bar
  Cocktail sauce
  Frozen tofu
  Ice cream
  Plum sauce
  Sugar - any kind
  Teriyaki sauce
  Tortilla chips

Note: I am constantly updating this Chart.



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