This "insulin-stimulating" group should be 25% or Preferrably LESS - MUCH - less of total CARB intake as measured in GRAMS NOT CALORIES.
pastas, baked goods, and boxed
cereals (although the whole grain versions are MUCH preferred). All
dressings and sauces containing sugars in
any form or
flour. ALL sweeteners
including or most especially artificial sweeteners.
"High glycemic" fruits such as figs, bananas, dates,
guava, mango, kumquat, papaya, prunes, raisins. All fruit juices.
V-8 juice, Alcohol (which contains mycotoxins).
**Best sweeteners include organic evaporated cane juice, high quality (REAL) maple syrup and most especially raw, unheated, unfilterred honey. Diabetics or hypoglycmics may benefit from Stevia until metabolism is healed. Xylitol is also acceptable in limited amounts for diabetics and hypoglycemics for use in cooking, when stevia will lose its flavor.
THREE carbohydrate categories should
account for ABOUT 15 to 80 grams per meal total. The more overweight
sedentary you are the fewer carbs you would need, but if you only get
15 grams per meal, you should ADD two snacks with 7 - 10 grams carbs
snack, emphasizing "most favorable" carbs, plus a bit of best protein
and good fat. Note that this unfavorable carbohydrates category not
only includes a lot of the unhealthier foods, but very small amounts
needed to supply added gram counts. For example, one medium banana
supplies 27 gram of carbohydrate. Our "Nutrient-and-calorie-poor Plate"
shows that if you select carbohydrates primarily or mostly from
this "unfavorable" category you will need to restrict calories and
portion sizes and
this means you end up with lower nutrient values.