Counting carbs? Here's what I made up to carry in my wallet for grocery shopping. I'm giving a copy tpo Hardiman, too, so he can see what makes sense for me when he stops off at the store, plans a diunner or lunch out, or serves me up a plate when he cooks at home. My theory is that if the grocery $$ are finite-- as we all know they are-- then if you fill up your cart with the low-index foods, you'll also limit calories overall.

The following fits on an 8-1/2 x 11 sheet, landscape, in 4 columns of 11-point Garamond Condensed. The numbers are the glycemic index figures. PM me an email addy if you want it as a Word attachment.

~S~

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* eat sparingly-- low in carb index but high in empty calories or fat.



V E G E T A B L E S

FREE VEGETABLES:
Alfalfa seeds, sprouted 1.28
Asparagus, cooked 2.63
Bamboo shoots, cooked 0.92
Beans, green, cooked 4.69
Broccoli, cooked 2.16
Cabbage, cooked 2.16
Cauliflower, cooked 1.41
Celery , celery root, 1.95 or <
Cucumber 1.8
Endive 0.25
Fennel, bulb 4.19
Greens, cooked
Hearts of palm, canned 2.22
Jicama 3.92
Lettuce 1.32
Mushrooms 2.94-3.57 (except shitake)
Okra, cooked 4.71
Parsley 3.03
Peppers, hot 3.00
Peppers, sweet red/green 4.63
Radicchio 3.58
Radishes 1.99
Scallions (green onions) 4.74
Snow peas <15
Spinach, cooked 1.35
Squash, summer, cooked 2.91
Squash, zucchini, cooked 2.53
Tomatoes, tomato juice 3.54

LOW-GLYCEMIC VEGETABLES:
Peas, dried 22
Carrots, cooked 39
Canned lentil soup 44
Canned beans 45
Canned baked beans 48
Green peas 48


INT'MED-GLYC INDEX VEGETABLES:
Sweet corn 55
Beets 64



F R U I T

FREE FRUIT:
Raspberries 4.77
Strawberries 4.72

LOW-GLYCEMIC FRUIT:
Cherries 22
Plum 24
Grapefruit 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Apple 36
Pear 36
Apple juice 41
Grapes 43
Orange 43
Pineapple juice 46
Grapefruit juice 48
Kiwifruit 52
Orange juice, not from concentrate 52
Banana 53

INTERMED GLYCEMIC INDEX FRUIT:
Canned fruit cocktail 55
Orange juice from frozen concentrate 57
Canned peaches, heavy syrup 58
Canned apricots, light syrup 64
Raisins 64
Pineapple 66




E G G S   &   D A I R Y

FREE EGGS AND DAIRY:
Buttermilk, lowfat 4.79Cheese, cheddar 1.28
Cheese, Edam 1.43
Cheese, Gouda 2.22
Cheese, Swiss 3.38
Neufchatel, 2.66
Cottage cheese, 2% milkfat 3.63
Eggs 1.22
Half and Half 4.30
Goat milk 4.45
Milk, 2% milkfat 1.66Ricotta cheese, whole milk 3.04

LOW-GLYCEMIC EGGS AND DAIRY:
Low-fat yogurt, artificially sweetened <15
Soy milk 30
Fat-free milk 32
Low-fat yogurt, sugar sweetened 33
Custard 43
*Low-fat ice cream 50
*Ice cream 61



S O U P S   
Tomato soup 38
Canned black bean soup 64
Canned green pea soup 66



S T A R CH

LOW-GLYCEMIC INDEX STARCH:
LESS THAN 55

Turnips, cooked 2.9
Pumpkin, cooked 3.80
Pearled barley 25
Fettuccine 32
Spaghetti 41
All-Bran 42
Macaroni 45
Banana bread 47
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Oat bran bread 48
Old-fashioned oatmea l49
Cheese tortellini 50
Special K 54
Sweet potato 54

INTERMED-GLYCEMIC INDEX STARCH: 55 TO 70

Brown Rice 55
Linguine 55
Oatmeal cookies 55
Popcorn 55
Muesli 56
White rice 56
Pita bread 57
Mini shredded wheats 58
Bran Chex 58
Blueberry muffin 59
Bran muffin 60
Hamburger bun 61
Macaroni and cheese 64
Couscous 65
Quick-cooking oatmeal 65
Instant oatmeal 66
Grape-Nuts 67
Stoned Wheat Thins 67
American rye bread 68
Taco shells 68