Carbohydrate Chart
"Mighty nice" carbohydrates enter the bloodstream at a slower rate than "mighty cautious" carbohydrates. This describes a big word called the glycemic index. The glycemic index is how fast a food becomes sugar once you start eating it. The higher the glycemic index, the faster the food becomes sugar. To stay balanced you want to choose the foods that have a lower glycemic index. This means it takes longer for them to become sugar. "Mighty nice" carbohydrates, such as fruits and fiber-rich vegetables have a low glycemic index. "Mighty cautious" carbohydrates, such as breads, grains, pastas, and starches have a high glycemic index. All Nature's Mighty Bites™ meals use mostly "Mighty nice" carbohydrates.
| Mighty Nice Carbohydrates | |||||
| Cooked Vegetables | |||||
| Artichoke (medium) | 1 |
Artichoke, hearts | 1 cup |
Asparagus | 20 spears |
| Beans, black | 1/3 cup |
Beans, green or wax | 1 1/2 cups |
Bok choy, shredded | 7 cups |
| Broccoli | 3 1/4 cups |
Brussels sprouts | 1 cup |
Cabbage | 3 cups |
| Cauliflower | 5 cups |
Chickpeas | 1/4 cup |
Collard greens, chopped | 1 3/4 cups |
| Eggplant | 1 1/3 cups |
Kale | 2 cups |
Kidney beans | 1/4 cup |
| Leeks | 1 1/4 cups |
Lentils | 1/3 cup |
Mushrooms (boiled) | 2 cups |
| Okra, sliced | 2 3/4 cups |
Onions, chopped (boiled) | 1/2 cup |
Onions, pearled | 1 1/3 cups |
| Sauerkraut | 3 1/4 cups |
Spinach, chopped | 3 1/2 cups |
Swiss chard, chopped | 2 1/2 cups |
| Turnip, mashed | 1 1/3 cups |
Turnip greens, chopped | 7 cups |
Yellow squash (summer), sliced | 1 3/4 cups |
| Zucchini, sliced | 2 cups |
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| Raw Vegetables Back to Top | |||||
| Alfalfa Sprouts | 21 cups |
Bamboo Shoots, cuts | 2 cups |
Bean Sprouts, mung | 2 cups |
| Broccoli | 2 1/2 cups |
Cabbage, shredded | 3 3/4 cups |
Cauliflower, pieces | 3 1/4 cups |
| Celery, sliced | 5 1/2 cups |
Cucumber | 1 |
Cucumber, sliced | 5 2/3 cups |
| Endive, chopped | 118 cups |
Escarole, chopped | 118 cups |
Green - Red peppers | 2 1/2 - 2 |
| Green-Red pepper, chopped | 2-1 1/2 cups |
Humus | 1/3 cup |
Lettuce, iceberg (6 inch dia.) | 1 2/3 heads |
| Lettuce, romaine, chopped | 14 cups |
Mushrooms, chopped | 4 cups |
Onions, chopped | 2/3 cup |
| Radishes, sliced | 4 1/4 cups |
Salsa | 3/4 cup |
Snow peas | 2 3/4 cups |
| Spinach, chopped | 22 cups |
Tomato | 2 2/3 |
Water chestnuts | 1/3 cup |
| Fruits (fresh, frozen or canned in water) Back to Top | |||||
| Apple | 1/2 |
Applesauce | 1/3 cup |
Apricots | 3 |
| Blackberries | 1 1/2 cups |
Blueberries | 1/2 cup |
Boysenberries | 1 1/2 cup |
| Cantaloupe | 1/5 melon |
Cantaloupe, cubed | 3/4 cup |
Cherries | 9 |
| Fruit cocktail, canned in water | 1/2 cup |
Grapefruit | 1/2 |
Grapes (seedless) | 1/3 cup |
| Honeydew melon, cubed | 2/3 cup |
Kiwi fruit (medium) | 1 |
Lemon (medium) | 2 |
| Lime (medium) | 2 |
Nectarine (medium) | 3/4 |
Orange | 1/2 |
| Orange, mandarin, in water | 1 cup |
Peach | 1 |
Peaches, canned in water | 2/3 cup |
| Pear | 1/2 |
Pineapple, cubed | 1/2 cup |
Plum | 1 1/4 |
| Raspberries | 1 cup |
Strawberries | 1 cup |
Tangerine | 1 |
| Watermelon, cubed | 3/4 cup |
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| Grains | |||||
| Barley (dry) | 1 1/2 tbs. |
Oatmeal (slow-cooking)*** | 1/3 cup |
Oatmeal (slow-cooking, dry)*** | 1/4 oz. |
| ***Contains GLA. | |||||
| Mighty Cautious (use in moderation) Back to Top | |||||
| Cooked Vegetables | |||||
| Acorn squash | 1/2 cup |
Baked beans | 1/4 cup |
Beets, sliced | 3/4 cup |
| Butternut squash | 1/2 cup |
Carrot, shredded | 1 cup |
Carrot, sliced | 1 cup |
| Corn | 1/4 cup |
French fries | 6 |
Lima beans | 1/4 cup |
| Parsnip | 1/3 cup |
Peas | 3/4 cup |
Pinto beans | 1/3 cup |
| Potato, baked | 1/4 cup |
Potato, boiled | 1/3 cup |
Potato, mashed | 1/4 cup |
| Refried beans | 1/3 cup |
Sweet potato, baked | 1/3 |
Sweet potato, mashed | 1/5 cup |
| Fruits Back to Top | |||||
| Banana | 1/3 |
Cranberries, chopped | 1 cup |
Cranberry sauce | 1 1/2 tbls. |
| Dates | 1 1/2 pieces |
Fig | 1 piece |
Guava | 3/4 cup |
| Kumquat | 4 |
Mango, sliced | 1/3 cup |
Papaya, cubed | 3/4 cup |
| Prunes (dried) | 2 |
Raisins | 1 1/2 tbls. |
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| Fruit Juices Back to Top | |||||
| Apple | 1/3 cup |
Apple cider | 1/3 cup |
Cranberry | 1/4 cup |
| Fruit punch | 1/4 cup |
Grape | 1/4 cup |
Grapefruit | 1/3 cup |
| Lemon | 1/2 cup |
Lemonade (unsweetened) | 1/4 cup |
Orange | 1/3 cup |
| Pineapple | 1/4 cup |
Tomato | 1 cup |
V-8 | 1 cup |
| Grains, Cereals and Breads Back to Top | |||||
| Bagel (small) | 1/4 |
Biscuit | 1/2 |
Bread crumbs | 1/3 cup |
| Bread, whole grain | 1/2 slice |
Bread, white | 1/2 slice |
Breadstick, soft | 1/2 |
| Breadstick, hard | 1 |
Buckwheat, dry | 1 1/2 tbls. |
Bulgur wheat, dry | 1 1/4 tbls. |
| Cereal, dry | 1/3 cup. |
Cornbread | 1" square |
Cornstarch | 4 tsps. |
| Couscous, dry | 1 1/4 tbls. |
Cracker, saltine | 4 |
Cracker, Ak-mak | 3 |
| Croissant, plain, small | 1/2 |
Crouton | 7 tbls. |
Doughnut, plain, medium | 1/3 |
| English muffin | 1/3 |
Granola | 3 tbls. |
Grits, cooked | 1/4 cup |
| Melba toast | 2 pieces |
Millet | 1/5 cup |
Muffin, blueberry mini | 1 |
| Noodles, egg (cooked) | 1/4 cup |
Pancake (three-inch) | 1 |
Pasta, cooked | 1/8 cup |
| Pita bread, small | 1/2 pocket |
Noodles, elbow (cooked) | 1/4 cup |
Popcorn, popped | 1 1/2 cups |
| Rice, brown (cooked) | 1/5 cup |
Rice, white (cooked) | 1/5 cup |
Rice cake | 1 |
| Roll, bulkie | 1/4 |
Roll, dinner (small) | 1/2 |
Roll, hamburger | 1/2 |
| Taco shell (medium) | 1 |
Tortilla, corn (six-inch) | 1 |
Tortilla, flour (eight-inch) | 1/3 |
| Waffle | 1/3 |
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| Others Back to Top | |||||
| Barbecue sauce | 5 tbls. |
Cake (small slice) | 1/4 slice |
Candy bar | 1/4 |
| Cocktail sauce | 5 tbls. |
Cookie (small) | 1 |
Honey | 1/2 tbls. |
| Ice cream, regular | 1/4 cup |
Ice cream, premium | 1/6 cup |
Jam or jelly | 2 tsps. |
| Ketchup | 2 1/2 tbls. |
Molasses, light | 1 1/2 tsps. |
Plum sauce | 1 tbls. |
| Potato chips | 1/2 oz. |
Pretzels | 1/3 oz. |
Relish, pickle | 4 tsps. |
| Sugar, brown | 3 tsps. |
Sugar, granulated | 2 tsps. |
Sugar, confectionery | 1 tbls. |
| Syrup, maple | 2 tsps. |
Syrup, pancake | 2 tsps. |
Teriyaki sauce | 3 tbls. |
| Tortilla chips | 1/2 oz. |
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