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 & Legumes Serving Size Glycemic Value

Baked Beans, Tomato Sauce 1/3 cup 55

Black Baked Beans 1/3 cup 30

Buttered Beans, Canned 1/3 cup 31

Chickpeas, Canned 1/3 cup 40

Chickpeas, Dried, Boiled 1/3 cup 28

Kidney Beans, Canned 1/3 cup 43

Kidney Beans, Dried, Boiled 1/3 cup 28

Lentils, Canned 1/3 cup 48

Lentils, Dried, Boiled 1/3 cup 26

Split Peas Yellow, Boiled 1/3 cup 32

Soybeans, Canned, Drained 1/3 cup 14

Beverages Serving Size Glycemic Value

Apple and Cherry Juice, Unsweetened 4oz 53

Apple Joice Filtered, No Sugar Added 4oz 44

Banana Smoothie, with Low Fat Soy Milk 6oz 30

Cranberry Juice Cocktail 4oz 52

Grapefruit Juice, Unsweetened 4oz 22

Orange Juice, Unsweetened Fresh 4oz 50

Orange Juice, Unsweetened from Concentrate 4oz 52

Prune Juice, Unsweetened 1/3 cup 42

Soy Milk, Reduced Fat 8oz 36

Tomato Juice, Low Sodium, No Sugar Added 80z 23

Breads Serving Size Glycemic Value

9 Grain Bread 1 slice 43

Oat Bran Bread 1 slice 45

Pita Bread, 4" 1/2 pita 57

Pumpernickel Bread 1 slice 50

Rye Bread Seeded 1 slice 51

Sourdough Rye Bread 1 slice 48

Sourdough Wheat Bread 1 slice 53

Cereals Serving Size Glycemic Value

All Bran 1/2 cup 34

Frosted Flakes 3/4 cup 55

Muesli, Natural 1/4 cup 40

Oat Bran, Raw, Unprocessed 2 tbsp 55

Oatmeal from Steel Oats, Made with Water 1/2 cup 50

Rice Bran, Unprocessed 4 tbsp 19

Semoina, Wheat Hot Cereal, Made with Water 1/2 cup 55

Cakes, Muffins, & Cookies Serving Size Glycemic Value

Apple Muffin, Homemade 1/2 small (2oz) 46

Banana Bread, Homemade 1 slice 51

Pound Cake Plain 1 slice (1.75oz) 54

Sponge Cake Plain, Unfilled 1 slice 46

Oatmeal Cookies, Plain 2 cookies (1oz) 54

Fruits Serving Size Glycemic Value

Apple 1 small (4oz) 38

Apples, Dried 2oz 29

Apricots, Dried 2oz 30

Banana, Ripe 1 small (4oz) 52

Blueberries 1/2 cup 53

Dates, Vacuum Packed 2oz 39

Fruit Cocktail, Canned in Natural Juice 1/2 cup 55

Grapefruit 1/2 large 25

Grapes 1 cup 52

Kiwi Fruit 1 med (4oz) 53

Mango 1/2 med (4oz) 51

Orange 1 small (4oz) 42

Plum 1 med (4oz) 39

Peaches, Canned in Natural Juice 1/2 cup 45

Pear Halves, Canned in Natural Juice 1/2 cup 25

Prunes, Dried, Pitted 2oz 29

Strawberries 1 cup 40

Pasta & Noodles Serving Size Glycemic Value

Egg Noodles, Cooked 1/2 cup 40

Fuselli Twist, Cooked 1/2 cup 51

Linguine, Wheat, Cooked 1/2 cup 46

Macaroni, Wheat, Cooked 1/2 cup 47

Macaroni, White, Cooked 1/2 cup 47

Spaghetti, Protein Enriched, Cooked 1/2 cup 27

Spaghetti, Wheat, Cooked 1/2 cup 42

Vermicelli, Wheat, Cooked 1/2 cup 35

Rice Serving Size Glycemic Value

White, Long Grain Converted, Boiled 1/2 cup 50

Soups Serving Size Glycemic Value

Lentil, Canned 1 cup 44

Minestrone, Traditional 1 cup 39

Tomato Soup, Canned 1 cup 41

Dairy Products Serving Size Glycemic Value

Custard, Traditional, Homemade 1/2 cup 43

Gelato, Sugar Free, Chocolate 1 cup 37

Gelato, Sugar Free, Vanilla 1 cup 39

Ice Cream, Low Fat Chocolate 1/2 cup 49

Ice Cream, Low Fat Vanilla 1/2 cup 46

Milk, 1%, 2%, Fat Free 8oz 32

Soy Milk, Reduced Fat 8oz 44

Soy Yogurt, Fruited, 2% fat 7oz 50

Yogurt, Low Fat, No Sugar Added, Vanilla or Fruited 7oz 40

Carb. Spreads Serving Size Glycemic Value

Apricot Spread, Reduced Sugar 2 tbsp 55

Honey, 100% Pure 1 tbsp 35

Hummus 2 tbsp 6

Jams, 100% Fruit 1-1/2 tbsp 46

Maple Syrup 1 tbsp 54

Marmalade, Orange 1-1/2 tbsp 55

Vegetables Serving Size Glycemic Value

Carrots, Cooked 1-1/2 cup 41

Corn 1/2 cup 48

Sweet Potatoes 1/2 cup 46

Yams 1 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 Size Glycemic Value

Beef Ground, Lean 3oz cooked *

Beef Steak, Lean 3oz cooked *

Cheese, Low Fat or Fat Free 3oz *

Chicken Breast, Skinless, Boneless 3oz cooked *

Egg Substitutes 1/4 cup = 1oz protein *

Egg Whites 2 = 1oz protein *

Fish, All Fresh & Frozen 3oz cooked *

Ham, Lean 3oz cooked *

Lamb, Lean 3oz cooked *

Lobster, Plain 3oz cooked *

Pork, Lean 3oz cooked *

Salmon 3oz cooked *

Sausage, Lean, 3gms of Fat or less 1oz = 1oz of protein *

Shrimp 3oz cooked *

Tofu, Light 4oz cooked *

Tuna 3oz cooked *

Turkey Breast, Skinless, Boneless *

Veal, Lean 3oz cooked *

(*) indicates no or very little carbohydrates

Monosaturated Fats (No carbs) Serving Size Glycemic Value

Avocado 2 tbsp *

Almonds 6 nuts *

Brazil 2 nuts *

Cashews 6 nuts *

Filberts 5 nuts *

Macadamia 3 nuts *

Mixed 6 nuts *

Peanuts 10 nuts *

Pecans 4 halves *

Pistachios 16 nuts *

Oil, Canola, Olive, Peanut 1 tsp *

Black 8 large *

Green, Stuffed 10 large *

Margarine (Lower-Fat Spread, Trans Fat-Free) 1 tbsp *

Margarine (Stuffed Fat-Free) 1 tsp *

Plant Stanol Spread, Light 1 tbsp *

Plant Stanol Spread, Regualr 1 tsp *

(*) indicates no or very little carbohydrates