A 2-page public domain document designed for printing on a single sheet of paper.
This took 3 weeks to research and compile. Published by Charlie Duane in 2005.
You can maintain stable blood sugar levels by controlling
how much and how often you eat the "apple equivalents"
listed on the reverse side of this paper.
The ordinary person can eat 2 apples without causing a dramatic
increase in blood sugar levels. Two hours later, that same person
can eat 2 more apples and still maintain stable blood sugar levels.
However, eating 3 apples all at once places a higher "glycemic
load" on the body's system than the 4 apples eaten in two
sittings two hours apart. The idea is to keep the "weight"
of the glycemic load at a modest level during any two-hour period.
All the foods listed on the reverse side of this page have
the same glycemic load as one apple. You can use the list as
a dietary tool to mix and match quantities of food, in order
to manage your blood sugar levels for the next two hours.
Foods like meat, fish, eggs, nuts, and olive oil are not listed
because they hardly raise blood sugar levels at all, and they
can be eaten together with the "apple equivalents"
in moderation.
This page provides a useful tool for almost any nourishing
dietary plan. It is not a diet. Rather, it provides vital information
in a rule-of-thumb format that you can easily use.
For example, the list tells you that a breakfast consisting
of an omelette with two pieces of fruit will have a dramatically
lower glycemic load than a breakfast consisting of two English
Muffins with jelly and a glass of juice.
For another example, you can eat almost limitless amounts
of broccoli or spinach without raising your blood sugar very
much. But drinking quantities of soda and juice, or plates of
pasta and rice, will. This insight suggests food choices for
dealing with hunger.
The presented information comes from my personal research
and computations. Sources include the USDA database, flood labels,
and the Glycemic Index. The concept of adjusting portions to
the same glycemic load as an apple is my intellectual property.
This idea should be shared freely. Please give copies to those
you love. Faithful copies should retain my authorship and be
shared on a not-for-profit basis.
by C. Duane 7-05
fruit
1 apple (81 cal.)
.7 of 1 cup apple sauce (73 cal.)
.9 of 1 orange (60 cal.)
4 oz. orange juice (57 cal.)
1/2 of 1 banana (58 cal.)
2.3 peaches (98 cal.)
2.3 plums (84 cal.)
.6 of 1 cup grapes (63 cal.)
1 cup blueberries, raw (84 cal.)
3/4 cup blueberries, frozen (58 cal.)
2.2 cups strawberries, diced (108 cal.)
