Appendix A

HELPFUL FOODS FOR DIABETIC MENU-PLANNING

SEE THE RECIPES throughout this book for novel and delicious ways to combine these foods. You will be surprised how many of these foods can be juiced.¹

Vegetables

Low in carbohydrates (includes only the vegetables mentioned in this book; there are many others that are good for you):

• Artichoke, Jerusalem

• Asparagus

• Beans (green, wax, Italian)

• Brussels sprouts

• Broccoli

• Cabbage (all types)

• Celery

• Cucumber

• Fennel

• Greens (beet, collard, kale, mustard, turnip)

• Jicama

• Kohlrabi, kohlrabi greens

• Onions

• Peppers (all types)

• Radishes

• Salad greens (arugula, chicory, dandelion, endive, escarole, lettuce, parsley, radicchio, romaine, spinach, watercress, wild greens)

• Sprouts (all types)

• Summer squash (all types)

• Spinach

• Swiss chard

• Tomatoes

Higher in carbohydrates:

• Beets

• Corn

• Peas

• Potato (sweet or white, baked)

• Yams

• Winter squash

Fruits

• Apples (green are lower in sugar)

• Applesauce (no sugar added)

• Avocados

• Blackberries, blueberries

• Cantaloupe

• Currants, black

• Cherries

• Elderberries

• Grapefruit

• Kiwi

• Lemon

• Lime

• Mangoes

• Peaches

• Pears

• Plums

• Quinces

• Raspberries

• Strawberries

Higher glycemic load, most other fruits, including:

• Bananas

• Melons

• Oranges

• Tangerines

• Watermelon

• Dates, raisins, figs, prunes, other dried fruits

Other foods

• Whole grains, whole-grain cereals

• Baked goods made with whole-grain flours, whole rye flour, buckwheat flour

• Basil, cilantro, spearmint

• Corn, popcorn, corn tortillas, and other products made from organic corn

• Whole oats/oatmeal

• Quinoa, millet, grain sorghum (milo), triticale

• Barley

• Bulgur (cracked wheat)

• Brown, black, red rice, wild rice

• Lower-fat cuts of meat or fish (not fried)

• Tofu (not fried)

• Dried beans and peas (e.g., pinto, lima, black beans; black-eyed and split green peas)

• Sugar-free baked beans

• Fat-free refried beans

• Lentils

• Pastured or free-range eggs

• Nuts and seeds (e.g., almonds, cashews, walnuts, chia seeds, flax seeds)

• Animal protein: wild-caught fish, free-range or pastured chicken, grass-fed beef