| FOOD | SERVING SIZE | FIBER (grams) | GLYCEMIC LOAD | EFFECT |
| VEGETABLES | ||||
| Alfalfa Sprouts | 1 cup | 0.8 | less than 15 | carb blocker |
| Artichokes (cooked) | 1 cup | 9.1 | less than 15 | carb blocker |
| Asparagus | 1 cup | 2.9 | less than 15 | carb blocker |
| Bean Sprouts | 1 cup | 1.9 | less than 15 | carb blocker |
| Beans, Kidney | 1/2 cup | 6.5 | 30 | carb blocker |
| Beans, Lima | 1/2 cup | 6.6 | 34 | carb blocker |
| Beans, Navy | 1/2 cup | 5.8 | 45 | carb blocker |
| Beans, Pinto | 1/2 cup | 7.4 | 45 | carb blocker |
| Beans, Soy | 1 cup | 7.6 | less than 15 | carb blocker |
| Beets | 1/2 cup | 1.7 | 50 | acceptable |
| Black Eyed Peas | 1/2 cup | 6.6 | 74 | acceptable |
| Broccoli | 1 cup | 4.5 | less than 15 | carb blocker |
| Brussel Sprouts | 1 cup | 4.1 | 40 | carb blocker |
| Cabbage (cooked) | 1cup | 3.5 | less than 15 | carb blocker |
| Carrot (raw) | 7-1/2″ carrot | 2.2 | less than 15 | carb blocker |
| Carrot(cooked) | 1 cup | 5.1 | less than 15 | carb blocker |
| Cauliflower | 1 cup | 3.3 | less than 15 | carb blocker |
| Celery (diced) | 1 cup | 2 | less than 15 | carb blocker |
| Chickpeas | 1/3 cup | 4.1 | 30 | carb blocker |
| Collard Greens | 1 cup | 5.3 | less than 15 | carb blocker |
| Cucumber (peeled) | 1 cup | 0.8 | less than 15 | carb blocker |
| Cucumber pickle | 1 large | 1.6 | less than 15 | carb blocker |
| Dandelion Greens | 1 cup | 3 | less than 15 | carb blocker |
| Eggplant | 1 cup | 2.5 | less than 15 | carb blocker |
| Jerusalem Artichoke | 1 cup | 2.4 | 150 | high glycemic |
| Lentils | 1/2 cup | 7.8 | 30 | carb blocker |
| Lettuce-Butterhead | 2 cups | 1.1 | less than 15 | carb blocker |
| Lettuce-Iceberg | 2 cups | 1.6 | less than 15 | carb blocker |
| Lettuce-Looseleaf | 2 cups | 2.2 | less than 15 | carb blocker |
| Lettuce-Romaine | 2 cups | 2 | less than 15 | carb blocker |
| Mushrooms (cooked) | 1 cup | 3.4 | less than 15 | carb blocker |
| Mushrooms (raw) | 1 cup | 0.8 | less than 15 | carb blocker |
| Mustard Greens (cooked) | 1 cup | 2.8 | less than 15 | carb blocker |
| Okra (cooked) | 1 cup | 4 | less than 15 | carb blocker |
| Onions (ciooked) | 1 cup | 2.9 | less than 15 | carb blocker |
| Onions (raw) | 1/2 cup | 1.5 | less than 15 | carb blocker |
| Parsnips | 1/2 cup | 3.1 | 50 | acceptable |
| Peas | 1/2 cup | 2.3 | 32 | carb blocker |
| Peppers (green) | 1 cup | 2.7 | less than 15 | carb blocker |
| Peppers (red) | 1 cup | 3 | less than 15 | carb blocker |
| Potato (baked) | 1 potato | 4.8 | 190 | high glycemic |
| Potato (flesh only) | 1 potato | 2.3 | 250 | high glycemic |
| Potato Skin (baked) | 1 skin | 4.6 | 85 | acceptable |
| Pumpkin (diced, cooked) | 1 cup | 2.7 | 180 | high glycemic |
| Rice, brown | 1cup | 3.5 | 222 | high glycemic |
| Rice, wild | 1 cup | 3 | 160 | high glycemic |
| Rutabagus | 1 cup | 3.1 | 70 | acceptable |
| Sauerkraut | 1 cup | 5.9 | less than 15 | carb blocker |
| Scallions | 1 cup | 2.6 | less than 15 | carb blocker |
| Spinach (cooked) | 1 cup | 4.3 | less than 15 | carb blocker |
| Spinach (raw) | 2 cups | 1.6 | less than 15 | carb blocker |
| Squash | 1 cup | 2.5 | 80 | acceptable |
| String Beans | 1 cup | 4 | less than 15 | carb blocker |
| Sweet Potatoes | 1 potato | 4.4 | 170 | high glycemic |
| Tomatoes (chopped) | 1 cup | 2 | less than 15 | carb blocker |
| Turnip Greens (cooked) | 1 cup | 5 | less than 15 | carb blocker |
| Turnips | 1 cup | 3.1 | 20 | carb blocker |
| Water Chestnuts | 1/2 cup | 1.8 | less than 15 | carb blocker |
| FRUIT | ||||
| Apple (minus core) | 1 apple | 3.7 | 78 | accetable |
| Apricot | 3 apricots | 2.4 | 24 | carb blocker |
| Avocado | 1/2 avocado | 3.5 | 20 | carb blocker |
| Banana (all brown) | 1 banana | 2.8 | 105 | high glycemic |
| Banana (all green) | 1 banana | 2.8 | 65 | accetable |
| Banana (half green) | 1 banana | 2.8 | 85 | accetable |
| Blackberries (raw) | 1 cup | 7.6 | less than 15 | carb blocker |
| Blueberries (raw) | 1 cup | 3.9 | 40 | accetable |
| Canteloupe | 1/4 cantelope | 1.2 | 52 | accetable |
| Cherries (pitted) | 10 cherries | 1.6 | 43 | accetable |
| Dates | 5 dates | 3.2 | 298 | high glycemic |
| Figs | 5 figs | 18 | 151 | high glycemic |
| Grapefruit | 1/2 grapefruit | 1.4 | 32 | carb blocker |
| Grapes | 1/2 cup | 0.8 | 47 | accetable |
| Honeydew Melon | 1/4 melon | 2 | 75 | accetable |
| Kiwi | 1 kiwi | 2.6 | 43 | accetable |
| Nectarines | 1 nectarine | 2.2 | 48 | accetable |
| Mango | 1/2 cup | 1.5 | 67 | accetable |
| Orange | 1 orange | 3.1 | 43 | accetable |
| Papaya-cubed | 1 cup | 2.5 | 30 | carb blocker |
| Peaches | 1 peach | 2 | 47 | accetable |
| Pear | 1 pear | 4 | 57 | accetable |
| Pineapple-diced | 1 cup | 1.9 | 52 | accetable |
| Plantain (cooked) | 1 cup | 3.5 | 200 | high glycemic |
| Plums (pitted) | 2 plums | 2 | 47 | accetable |
| Prunes (dried,pitted) | 5 prunes | 3 | 65 | accetable |
| Raspberrries | 1 cup | 8.4 | 30 | carb blocker |
| Strawberries | 1 cup | 3.8 | 30 | carb blocker |
| Tangerine | 1 tangerine | 1.9 | 65 | accetable |
| Watermelon (diced) | 1 cup | 0.8 | 30 | carb blocker |
| NUTS AND SEEDS | ||||
| Almonds | 24 nuts | 3.2 | less than 15 | carb blocker |
| Cashews | 18 nuts | 0.6 | 28 | carb blocker |
| Chia Seeds | 1 tbsp | 5.5 | less than 15 | carb blocker |
| Hazelnuts | 20 nuts | 2.7 | less than 15 | carb blocker |
| Peanuts | 28 nuts | 2.3 | less than 15 | carb blocker |
| Sunflower seeds | 1/4 cup | 2.9 | less than 15 | carb blocker |
| Walnuts | 14 halves | 1.9 | less than 15 | carb blocker |
| SUPPLEMENTS | ||||
| Guar Gum | 1 tsp | 3 | less than 15 | carb blocker |
| Metamucil | 1 tsp | 3 | less than 15 | carb blocker |
| Oat Bran (raw) | 1/4 cup | 3.7 | less than 15 | carb blocker |
| Psyllium Husks | 1 tbsp | 4.5 | less than 15 | carb blocker |
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Belly Fat? You're Making Too Much Insulin.
By Rob Thompson, M.D., Author of Amazon best seller THE GLYCEMIC LOAD DIET
