General Summary:
The North Cypress Diet targets foods based on a low Glycemic Index value. Intake consists of 40% carbohydrates, 30% lean proteins, and 30% monounsaturated fats. A diet with carbohydrates that have a low glycemic index will often promote weight loss, improve insulin resistance, and reduce blood pressure and cholesterol levels. Protein is an important role in the diet due to its role in your body. Your body's tissues and immune system require protein for general repair and maintenance to remain healthy. The monounsaturated fats are important because they promote HDL (good cholesterol) rather than LDL (bad cholesterol).
The Glycemic Index contains values that usually fall within a 100 point scale. On the upper end of the scale, foods with a high Glycemic Index value will be consumed rapidly and spike sugar levels. The rapid intake of glucose causes strains on the body and ultimately leads to health problems. Foods with a low index value are consumed slowly and elevate sugar levels over a longer period, creating a lower peak glucose level associated with health benefits. For the individual, this also means that these foods can be used to easily maintain a healthy blood glucose level.

0-55 - Low, Healthy
56-69 - Medium, Ok
70+ - High, Bad

The Gylcemic Index (GI) is not found on standard nutrition labels. This is mainly because there is a lack of data recorded for the GI values of foods. Due to its cost and effort, most research companies have not taken efforts to improve the list of GI values. Given the low accessibility of information, it is important not only for high-risk patients, but for everyone to gain a broader understanding of the effects of foods on glucose levels both to prevent cardiovascular disease and help treat it.
Patients with diseases such as Diabetes should follow a diet that targets low GI value foods. Doing so allows for a much tighter control of glucose and insulin levels because these foods will be consumed slower and cause a gradual increase blood glucose levels rather than a rapid spike.

GlycemicIndex.com - Contains detailed information on the Glycemic Index (GI) and specific food values.
Mendosa.com - Alternate source for GI values and information (over 2,480 foods listed).
OregonState.edu - Details the effects of high and low GI foods in respect to various diseases (Hypoglycemia, Diabetes, Cancer, etc.).
NutrionData.com - Contains information on the GI, satiety, and GI research limitations.


Low Glycemic Carbohydrates:
Contain 15 grams of carbohydrates per serving.

Beans & LegumesServing SizeGlycemic Value
Baked Beans, Tomato Sauce1/3 cup55
Black Baked Beans1/3 cup30
Buttered Beans, Canned1/3 cup31
Chickpeas, Canned1/3 cup40
Chickpeas, Dried, Boiled1/3 cup28
Kidney Beans, Canned1/3 cup43
Kidney Beans, Dried, Boiled1/3 cup28
Lentils, Canned1/3 cup48
Lentils, Dried, Boiled1/3 cup26
Split Peas Yellow, Boiled1/3 cup32
Soybeans, Canned, Drained1/3 cup14


BeveragesServing SizeGlycemic Value
Apple and Cherry Juice, Unsweetened4oz53
Apple Joice Filtered, No Sugar Added4oz44
Banana Smoothie,
with Low Fat Soy Milk
6oz30
Cranberry Juice Cocktail4oz52
Grapefruit Juice, Unsweetened4oz22
Orange Juice, Unsweetened Fresh4oz50
Orange Juice,
Unsweetened from Concentrate
4oz52
Prune Juice, Unsweetened1/3 cup42
Soy Milk, Reduced Fat8oz36
Tomato Juice, Low Sodium,
No Sugar Added
80z23


BreadsServing SizeGlycemic Value
9 Grain Bread1 slice43
Oat Bran Bread1 slice45
Pita Bread, 4"1/2 pita57
Pumpernickel Bread1 slice50
Rye Bread Seeded1 slice51
Sourdough Rye Bread1 slice48
Sourdough Wheat Bread1 slice53


CerealsServing SizeGlycemic Value
All Bran1/2 cup34
Frosted Flakes3/4 cup55
Muesli, Natural1/4 cup40
Oat Bran, Raw, Unprocessed2 tbsp55
Oatmeal from Steel Oats,
Made with Water
1/2 cup50
Rice Bran, Unprocessed4 tbsp19
Semoina, Wheat Hot Cereal,
Made with Water
1/2 cup55


Cakes, Muffins, & CookiesServing SizeGlycemic Value
Apple Muffin, Homemade1/2 small (2oz)46
Banana Bread, Homemade1 slice51
Pound Cake Plain1 slice (1.75oz)54
Sponge Cake Plain, Unfilled1 slice46
Oatmeal Cookies, Plain2 cookies (1oz)54


FruitsServing SizeGlycemic Value
Apple1 small (4oz)38
Apples, Dried2oz29
Apricots, Dried2oz30
Banana, Ripe1 small (4oz)52
Blueberries1/2 cup53
Dates, Vacuum Packed2oz39
Fruit Cocktail, Canned in Natural Juice1/2 cup55
Grapefruit1/2 large25
Grapes1 cup52
Kiwi Fruit1 med (4oz)53
Mango1/2 med (4oz)51
Orange1 small (4oz)42
Plum1 med (4oz)39
Peaches, Canned in Natural Juice1/2 cup45
Pear Halves, Canned in Natural Juice1/2 cup25
Prunes, Dried, Pitted2oz29
Strawberries1 cup40


Pasta & NoodlesServing SizeGlycemic Value
Egg Noodles, Cooked1/2 cup40
Fuselli Twist, Cooked1/2 cup51
Linguine, Wheat, Cooked1/2 cup46
Macaroni, Wheat, Cooked1/2 cup47
Macaroni, White, Cooked1/2 cup47
Spaghetti, Protein Enriched, Cooked1/2 cup27
Spaghetti, Wheat, Cooked1/2 cup42
Vermicelli, Wheat, Cooked1/2 cup35


RiceServing SizeGlycemic Value
White, Long Grain Converted, Boiled1/2 cup50


SoupsServing SizeGlycemic Value
Lentil, Canned1 cup44
Minestrone, Traditional1 cup39
Tomato Soup, Canned1 cup41


Dairy ProductsServing SizeGlycemic Value
Custard, Traditional, Homemade1/2 cup43
Gelato, Sugar Free, Chocolate1 cup37
Gelato, Sugar Free, Vanilla1 cup39
Ice Cream, Low Fat Chocolate1/2 cup49
Ice Cream, Low Fat Vanilla1/2 cup46
Milk, 1%, 2%, Fat Free8oz32
Soy Milk, Reduced Fat8oz44
Soy Yogurt, Fruited, 2% fat7oz50
Yogurt, Low Fat, No Sugar Added,
Vanilla or Fruited
7oz40


Carb. SpreadsServing SizeGlycemic Value
Apricot Spread, Reduced Sugar2 tbsp55
Honey, 100% Pure1 tbsp35
Hummus2 tbsp6
Jams, 100% Fruit1-1/2 tbsp46
Maple Syrup1 tbsp54
Marmalade, Orange1-1/2 tbsp55


VegetablesServing SizeGlycemic Value
Carrots, Cooked1-1/2 cup41
Corn1/2 cup48
Sweet Potatoes1/2 cup46
Yams1 med (5oz)37


Vegetables with little or no Carbs:
Alfalfa Sprouts, Artichokes, Arugula, Asparagus, Bean Sprouts, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery, Chili Peppers, Cucumbers, Eggplant, Endive, Fennel, Garlic, Ginger, Green Beans, Herbs, Leeks, Lettuce, Mushrooms, Okra, Onions, Parsnips, Peppers, Radishes, Scallions, Shallots, Snow Peas, Spinach, Swiss Chard, Tomatoes, Turnips, Watercress, Zucchini.


Lean Meats and Proteins (No carbs)Serving SizeGlycemic Value
Beef Ground, Lean3oz cooked*
Beef Steak, Lean3oz cooked*
Cheese, Low Fat or Fat Free3oz*
Chicken Breast, Skinless, Boneless3oz cooked*
Egg Substitutes1/4 cup =
1oz protein
*
Egg Whites2 =
1oz protein
*
Fish, All Fresh & Frozen3oz cooked*
Ham, Lean3oz cooked*
Lamb, Lean3oz cooked*
Lobster, Plain3oz cooked*
Pork, Lean3oz cooked*
Salmon3oz cooked*
Sausage, Lean, 3gms of Fat or less1oz =
1oz of protein
*
Shrimp3oz cooked*
Tofu, Light4oz cooked*
Tuna3oz cooked*
Turkey Breast, Skinless, Boneless*
Veal, Lean3oz cooked*

(*) indicates no or very little carbohydrates


Monosaturated Fats (No carbs)Serving SizeGlycemic Value
Avocado2 tbsp*
Almonds6 nuts*
Brazil2 nuts*
Cashews6 nuts*
Filberts5 nuts*
Macadamia3 nuts*
Mixed6 nuts*
Peanuts10 nuts*
Pecans4 halves*
Pistachios16 nuts*
Oil, Canola, Olive, Peanut1 tsp*
Black8 large*
Green, Stuffed10 large*
Margarine
(Lower-Fat Spread, Trans Fat-Free)
1 tbsp*
Margarine (Stuffed Fat-Free)1 tsp*
Plant Stanol Spread, Light1 tbsp*
Plant Stanol Spread, Regualr1 tsp*

(*) indicates no or very little carbohydrates