A List of Phytonutrient Fruits and Veggies and Selected Glycemic Index Foods

A new study out of Austrailia finds that a diet high in low Glycemic Index carbohydrates is best for losing body fat and reducing LDL cholesterol. Yea, Harvard Healthy Eating Pyramid!

Straight from Wikipedia: the fruits and vegetables the California Cusine wants you to eat (for a longer list by phytonutrient, go here):

The top 12 phytonutrient rich foods

• soy – protease inhibitors, beta sitosterol, saponins, phytic acid, isoflavones
• tomato – lycopene, beta carotene, vitamin C
• broccoli – vitamin C, indole-3-carbinol, sulphoraphane, lignans
• garlic – thiosulphonates, limonene, quercitin
• flax seeds – lignans
• citrus fruits – monoterpenes, coumarin, cryptoxanthin, vitamin C, ferulic acid, oxalic acid
• watermelon – lycopene
• pink grapefruit – lycopene
• blueberries – tannic acid, lignans, anthocyanins
• sweet potatoes – beta carotene
• chilli peppers – capsaicin
• legumes: beans, peas, lentils – omega fatty acids, saponins, catechins, quercitin, lutein, lignans

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Other foods rich in phytonutrients

• cranberries – ellagic acid, anthocyanins
• green tea – quercitin, catechins, tannic acid, oxalic acid, lignans
• red grapes and wine – quercitin, resveratrol, catechins, ellagic acid
• papaya – cryptoxanthin
• carrots – beta carotene
• brassicates: kale, cabbage, brussels sprouts, cauliflower – lutein, zeaxanthin, sulphoraphane, indole-3-carbinol
• nuts and seeds – resveratrol, phytic acid, phytosterols, protease inhibitors
• artichoke – silymarin, caffeic acid, ferulic acid
• onions – quercitin, thiosulphonates
• apples – quercitin, catechins, tartaric acid
• spinach – oxalic acid, lutein, zeaxanthin
• mangos – cryptoxanthin
• pumpkin – lignans, carotenes
• eggplant
• shiitake mushrooms
• dried apricots
• squash

And, straight from Prevention.com, the Glycemic Index for selected foods. Because of problems trying to copy this list, I recommend you go directly to Prevention.com and use their print button.

NOTE: Prevention.com suggests potatoes are fine inspite of their high GI value, but you know what Harvard School of Public Health thinks of them! High GI foods are fine for those who exercise a lot, otherwise it might be best to avoid them.