Roz Burnham

Metabolic Clinical Nutrition

Rozburnham@verizon.net

www.mysite.verizon.net/rozburnham

The Best Foods

Based on the Glycemic Index, these foods have a stabilizing effect on your blood sugar.  These are the good proteins, carbohydrates and good fats.

Fresh Organic Fruits:  berries (blackberries, blueberries, raspberries, strawberries, cranberries), cherries, apples, peaches, pears, plums, oranges, lemons, limes, tangerines, grapefruit, green or red grapes, kiwi, persimmons, honey dew and cantaloupe.

Frozen organic fruits are also good especially for fruit smoothies and protein drinks flavored with berries or to add to nonfat yogurt or to top cereal.

Fresh  Organic Vegetables:  lentils, peas, bean sprouts, black-eyed peas, beans: garbanzo, pinto , kidney , lima, navy, snow peas, lettuce, spinach, asparagus, collard greens, tomato, celery, cabbage, sauerkraut, Brussels sprouts, broccoli, cauliflower, squashes, okra, eggplant, mushrooms, olives, water chestnut,  organic vegetable and tomato juices.

Frozen organic vegetables are also nutritious and convenient to use for soups, stews and to mix with brown rice or whole grain pasta.

Fresh Nuts and Seeds:  peanuts, almonds, cashews, walnuts, pecans, filberts, Brazil nuts, sesame, pumpkin and sunflower seeds and fresh organic nut butters.

Whole Organic Grains:  organic sprouted whole grains for breads, cereals, crackers, pasta, brown rice, orzo, buckwheat, bulgur, barley, and rye.

Dairy Products:  organic milk and cheese, yogurt, sour cream, cottage cheese

Fats and Oils:  extra virgin olive oil, organic butter, cold pressed canola or sesame seed oil, pumpkin seed oil, rice bran oil and cold water fish.

 Organic Protein:  Organic chicken and eggs, turkey, fresh seafood, organic red meat.  Whey protein powder or non GMO soy protein powder are good for meal replacements and are high in predigested protein.