| Food Group |
Very Low GI |
Low GI |
Medium GI |
High GI |
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| World’s Healthiest Foods |
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| Vegetables |
asparagus |
carrots |
beets |
potatoes |
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avocados |
eggplant |
corn |
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beet greens |
garlic |
leeks |
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bell peppers |
green peas |
sweet potatoes |
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bok choy |
onions |
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broccoli |
sea vegetables |
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Brussels sprouts |
winter squash |
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cabbage |
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cauliflower |
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celery |
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collard greens |
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cucumbers |
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fennel (bulb) |
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green beans |
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kale |
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mushrooms, crimini |
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mustard greens |
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olives |
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olive oil |
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Romaine and other lettuce |
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spinach |
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summer squash |
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Swiss chard |
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tomatoes |
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turnip greens |
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| Fruits |
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apples |
apricots |
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bananas |
cantaloupe |
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blueberries |
figs |
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cranberries |
papaya |
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grapefruit |
pineapple |
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grapes |
watermelon |
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kiwifruit |
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lemons/limes |
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oranges |
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pears |
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plums & prunes |
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raspberries |
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strawberries |
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| Nuts & Seeds |
flaxseeds |
almonds |
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sesame seeds |
cashews |
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peanuts |
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pumpkin seeds |
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sunflower seeds |
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walnuts |
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| Beans & Legumes |
soybeans |
black beans |
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tofu |
dried peas |
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tempeh |
garbanzo beans |
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kidney beans |
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lentils |
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lima beans |
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navy beans |
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pinto beans |
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| Seafood |
cod |
scallops |
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salmon |
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sardines |
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shrimp |
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tuna |
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| Meats |
beef, grass-fed |
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chicken-pasture-raised |
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lamb, grass-fed |
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turkey, pasture-raised |
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| Dairy |
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cheese, grass-fed |
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eggs, pasture-raised |
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cow’s milk, grass-fed |
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yogurt, grass-fed |
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| Grains |
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barley |
millet |
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brown rice |
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buckwheat |
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oats |
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quinoa |
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rye |
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whole wheat |
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| World’s Healthiest Spices and Herbs |
black pepper |
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chili pepper |
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cilantro & coriander seeds |
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cinnamon |
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cloves |
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cumin seeds |
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dill |
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ginger |
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mustard seeds |
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oregano |
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parsley |
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peppermint |
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rosemary |
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sage |
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thyme |
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turmeric |
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