33 Of The Healthiest Fruits And Vegetables On Earth.

Pineapple	Speeds post-surgery	Promotes joint health	Reduces asthma inflammation
Blueberries	Restore antioxidant levels	Reverse age-related brain decline	Prevent urinary tract infection
Spinach	Helps maintain mental sharpness	Reduces the risk of cancers of the liver, ovaries, colon and prostate	Top nutrient density
Red Bell Pepper	Reduces risk of lung, prostate, ovarian and cervical cancer	Protects against sunburn	Promotes heart health
Broccoli	Reduces diabetic damage	Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer	Protects the brain in event of injury
Tomato	Reduces inflammation	Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer	Reduces cardiovascular disease risk
Apple	Supports immunity	Fights lung and prostate cancer	Lowers Alzheimer’s risk
Artichoke	Helps blood clotting	Antioxidant Superfood	Lowers “bad” cholesterol
Arugula	Lowers birth defect risk	Reduces fracture risk	Protects eye health
Asparagus	Nourishes good gut bacteria	Protects against birth defects	Promotes heart health
Avocado	Limits liver damage	Reduces oral cancer risk	Lowers cholesterol levels
Blackberries	Build bone density	Suppress appetite	Enhance fat burning
Butternut Squash	Supports night vision	Combats wrinkles	Promotes heart health
Cantaloupe	Bolsters immunity	Protects skin against sunburn	Reduces inflammation
Carrot	Antioxidants defend DNA	Fights cataracts	Protects against some cancers
Cauliflower	Stimulates detoxification	Suppresses breast cancer cell growth	Defends against prostate cancer
Cherries	Alleviate arthritic pain and gout	Lower “bad” cholesterol	Reduce inflammation
Cranberries	Alleviate prostate pain	Fight lung, colon and leukemia cancer cells	Prevent urinary tract infection
Green Cabbage	Promotes healthy blood clotting	Reduces risk of prostate, colon, breast and ovarian cancers	Activates the body’s natural detoxification systems
Kale	Counters harmful estrogens that can feed cancer	Protects eyes against sun damage and cataracts	Increases bone density
Kiwi	Combats wrinkles	Lowers blood clot risk and reduces blood lipids	Counters constipation
Mango	Supports immunity	Lowers “bad” cholesterol	Regulates homocysteine to protect arteries
Mushrooms	Promote natural detoxification	Reduce the risk of colon and prostate cancer	Lower blood pressure
Orange	Reduces levels of “bad” cholesterol	Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia	Pectin suppresses appetite
Papaya	Enzymes aid digestion	Reduces risk of lung cancer	Enhances fat burning
Plums & Prunes	Counter constipation	Antioxidants defend against DNA damage	Protects against post-menopausal bone loss
Pomegranate	Enhances sunscreen protection	Lowers “bad” cholesterol	Fights prostate cancer
Pumpkin	Protects joints against polyarthritis	Lowers lung and prostate cancer risk	Reduces inflammation
Raspberries	Inhibit growth of oral, breast, colon and prostate cancers	Antioxidant DNA defense	Lower “bad” cholesterol levels
Strawberries	Protect against Alzheimer’s	Reduce “bad” cholesterol	Suppress growth of colon, prostate and oral cancer
Sweet Potato	Reduces stroke risk	Lowers cancer risk	Protect against blindness
Watermelon	Supports male fertility	Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal	Protects skin against sunburn
Banana	Increases Fat Burning	Lowers risk of colorectal and kidney cancer, leukemia	Reduces asthmas symptoms in children

Low and High Carb Fruit.

Fruits Lowest in Sugar

• Small Amounts of Lemon or Lime
• Rhubarb
• Raspberries
• Blackberries
• Cranberries

Fruits Low to Medium in Sugar

• Strawberries
• Casaba Melon
• Papaya
• Watermelon
• Peaches
• Nectarines
• Blueberries
• Cantaloupes
• Honeydew Melons
• Apples
• Guavas – Pineapple Guavas (Feijoa) and Strawberry Guavas are probably similar, but information that directly compares them is not available
• Apricots
• Grapefruit

Fruits Fairly High in Sugar

• Plums
• Oranges
• Kiwifruit
• Pears
• Pineapple

Fruits Very High in Sugar

• Tangerines
• Cherries
• Grapes
• Pomegranates
• Mangos
• Figs
• Bananas

• Dried Fruit, such as:

• Dates
• Prunes
• Dried Apricots
• Raisins

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Almost Carb-Free

Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest. That is why, in general, greens have very little impact on blood glucose. In some systems greens are even treated as a “freebie” carb-wise (meaning the carbohydrate doesn’t have to be counted at all).

The Glycemic Index.

The dietary management of hypoglycemia requires that not only refined but also unrefined sugars and starches with a high glycemic index be removed from the diet. (The glycemic index measures the ease with which the starch is converted into glucose in the body, and estimates the amount of insulin needed to balance it out.) This means no sugar, no honey, no white flour, no whole grains sweetened with honey, no sweet fruits such as watermelons, bananas, raisins, dates or figs. Potatoes are too readily converted into sugar. Jerusalem artichokes are a good substitute.

Glycemic Index (compared to glucose, which is 100)

Grains		Fruits		Vegetables
all bran	51	apples	39	baked beans	40
brown rice	66	bananas	62	beets	64
buckwheat	54	cherries	23	black-eyed peas	33
cornflakes	80	grapefruit	26	carrots	92
oatmeal	49	grapes	45	chic peas	36
shred. wheat	67	orange juice	46	parsnips	97
muesli	66	peach	29	potato chips	51
white rice	72	orange	40	baked potato	98
white spagetti	50	pear	34	sweet potato	48
whole wheat spagetti	42	plum	25	yams	51
sweet corn	59	raisins	64	peas	51
Nuts		Baked Goods		Sugars
peanuts	13	pastry	59	fructose	20
		sponge cake	46	glucose	100
Meats		white bread	69	honey	87
sausage	28	w/w bread	72	maltose	110
fish sticks	38	whole rye bread	42	sucrose	59
Dairy Products
yogurt	36	whole milk	34	skim milk	32