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Duke Lipid Clinic Low Glycemic Diet Low Glycemic Foods (20-49) Moderate Glycemic Foods (50-69) High Glycemic Foods (70-100) Breakfast Cereals: Breakfast Cereals: All-Bran All-Bran Fruit ‘ n Oats Bran Buds Bran Chex Breakfast Cereals: Fiber One Oatmeal (not instant) Just Right Mini-Wheats Cheerios Corn Chex Oat bran Special K Swiss muesli Corn Flakes Cream of Wheat Grape Nuts Grape Nut Flakes Fruits and fruit juices: (Limit to 1-2 Fruits: Grits Nutri-Grain servings per day) Banana (under-ripe) Dates Puffed Rice Puffed Wheat Apples Apricots (fresh & dried) Figs Grapes Rice Chex Rice Krispies Blackberries Blueberries Kiwi Mango Shredded Wheat Team Cherries Cranberries Oranges Raisins Total Peaches Pears Fruits: Plums Prunes Fruit Juices: Pineapple Watermelon Grapefruit Raspberries Cranberry juice Orange juice Banana (over-ripe) Strawberries Tangerine Beans and legumes: Beverages: Apple juice Grapefruit juice Boston-type baked beans Sodas, sweet tea, pineapple juice Tomato juice Canned pinto, kidney, or navy beans Green peas Vegetables: Beans and legumes (fresh-cooked): Potato, baked, boiled, fried, mashed Black-eyed peas Butter beans Vegetables: French fries Chick peas Lentils Beets Carrots Canned or frozen corn Green beans Lima beans Sweet potato Yam Parsnips Kidney beans Navy beans Corn on the cob Winter squash Pinto beans Snow peas Breads: Breads: Non-starchy vegetables: Pita (pocket) bread Oat bran bread Most breads (white and whole grain) Asparagus, avocado, broccoli, cabbage, Pumpernickel bread Rye bread Bagels Bread sticks cauliflower, celery, cucumber, greens, Wheat bread, high fiber Bread stuffing Kaiser roll lettuce, mushrooms, peppers, tomatoes, Dinner rolls okra, onions, spinach, summer squash Grains: Grains: Cornmeal Rice, brown Grains: Barley Bulgur Rice, white Couscous Rice, instant Tapioca, with milk Rye Wild rice Pasta: Candy and most cookies Nuts and oils : Macaroni Pizza, cheese Snacks: Ravioli, meat filled Spaghetti, white Almonds Peanuts Sunflower seeds Donuts Corn chips Hazelnuts Pecans Walnuts Jelly beans Pretzels Oils that are liquid at room temperature Nuts: Pastries Cashews Macadamia Dairy, fish, meat, soy, and eggs: Restaurant and ethnic foods Milk, skim Lowfat cheese Snacks: Most Chinese food (sugar in stir fry or Yogurt, lowfat, fruit sugar sweetened Chocolate Ice cream, lowfat wok sauces) Lean red meat Fish Muffin Popcorn Teriyaki-style meats and vegetables Skinless chicken & turkey Shellfish Egg whites (up to 3 daily) Soy products 042106 Egg yolks (up to 7 or _____ per week)
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