Best Health at Lowest Cost


Glycemic Index Guide


Condiments, Sauces, Spices, and Herbs

Combined Glycemic Index and Food Value Rating


Preferred (Usually   pretty low glycemic index and/or contain many good nutrition and medicinal   qualities. You are encouraged to eat   as much of these as you want.)

  • Garlic, Onion,   Chives, Parsley
  • All kinds of   pepper and peppers
  • Real Sea Salt   or 100% potassium salt
  • Olive oil
  • Cinnamon,   Ginger, Tumeric, Mustard, Thyme spices
  • Chives
  • Lettuce,   cabbage

Good (Usually   pretty low glycemic index but does not have as many good nutrition   qualities. You can still eat fairly   large quantities of these.)

  • Apple cider   vinegar
  • Mustard sauce
  • Tomato
  • Mushrooms
  • Butter
  • Cream cheese
  • Sour cream
  • Peppermint
  • Rosemary

OK (These   have some good nutrition qualities, but they are somewhat higher in glycemic   index or have other bad qualities.   Only eat a little of these.)

  • Lite salt (half   potassium and half sodium)
  • Ketchup
  • All natural   steak and barbecue sauces
  • Dill pickles

Bad (It is   best to skip these entirely or in a pinch eat only small amounts of these.)

  • Typical steak   and barbecue sauces
  • Most gravies   (contain enriched flour)
  • Margarine
  • Sweet pickles
  • Regular table   salt

General Guidelines for Consumption of Condiments, Sauces, Spices, and Herbs

1. Watch out for sugar and sweetener additives in the sauces.

2. Try to avoid sodium salt as much as possible.

3. Almost all spices are low glycemic so use them much more than just salting things.

4. **Cinnamon has special characteristics to lower the glycemic index of the food you eat with it. So it tastes great and lowers glycemic impact. Stock the spice rack with real organic cinnamon and enjoy. I personally go through a bottle of cinnamon almost every couple weeks or quicker. My rule is that if I am eating anything very sweet I add a lot of cinnamon to it. Get creative with its use.



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