Phoenix Diabetes and Endocrinology

Diabetes Essentials

Diabetes and Carbohydrates

What are carbs?

Meal Planning

Meal Planning: The Plate Method

Carbohydrate Counting

Low Glycemic Index and Bioflavonoid Rich Diet

1. This diet is based on 2 very simple principles:
Foods on this diet have a “low glycemic index” (LGI). They turn into sugar slowly in the body. These are “natural” or unrefined, unprocessed foods. This is the opposite of processed foods like soda, candy, white bread, white rice, etc. which turn to sugar quickly and raise sugar immediately.
2. Foods on this diet are rich in vitamins, minerals, fiber and bioflavonoids. Bioflavonoids are substances in food thought to prevent degenerative changes in the body such as arthritis, cancer and the aging process. There are literally thousands of these substances in many foods, nut they are predominately found in the brightly colored foods, e.g. squash, peppers, tomatoes, purple grapes, blueberries, broccoli, oranges, etc. They are virtually absent in high glycemic, refined foods.


Protein and fat sources:
Beef, pork, lamb (less of these)
Chicken, turkey (better)
Fish (best)
Cheese and butter (less of these)
Eggs, olive oil

Vegetables (mostly salad vegetables):
Yellow squash, onions, garlic, lettuce, cabbage, broccoli, beet greens, spinach, mustard, greens, kale, brussel sprouts

Apples, oranges, grapefruit, tangerines, berries, tomatoes, peaches, nectarines, purple grapes

Whole grains, beans, nuts, sweet potatoes, brown rice, whole grain pasta, maximum — one fist at meal

Red wine, cabernet, merlot, pinot noir


White foods:
White bread, white rice, pasta, potatoes, sugar, cereal

Vegetables NOT on diet:
beets, peas, carrots (cooked), corn and popcorn

Fruits NOT on diet:
Dates figs, raisons, white grapes, fruit juice, bananas, watermelon

Alcohol NOT on diet:
Sweet red wine, white wine, champagne, beer

Download the PDF so you can print these dietary tips:
Low Glycemic Index and Bioflavonoid Rich Diet.pdf
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