Chapter 1
1. Willett, W. "Got Fat? Exploring Nutrition Myths: A News Digest from the Center for Health Communication of the Harvard School of Public Health" World Health News Boston, Match 29, 2000.
2. Liu, S., et al "A Prospective Study of Dietary Glycemic Load, Carbohydrate Intake, and Risk of Coronary Heart Disease in U.S. Women," American Journal of Clinical Nutrition, 71, 2000, pp. 1455—1461.
3, Westman, et aL "Effect of a Very Low Carbohydrate Diet and Nutritional Supplements on Serum Lipids in Mildly Overweight Individuals," abstract presentation at Southern Regioal Society of General Internal Medicine, February 18, 2000.
4. Volek. J.S.,et aL "Fasting Lipoprotein and Postprandial Triacylglycerol Responses to a Low—dine Diet Supplemented with n-3 Fatty Acids." Journal of the American College of Nutrition, 19(3), 2000, pp,383-391.
5. Nobels, R, el al. "Weight Reduction with a High Protein. Low Carbohydrate, Caloric Restricted Diet: Effects on Blood Pressure., Glucose and Insulin Levels;' Netherlands Journal of Medicine, 35(5—6), 1989, pp. 295-302.
6. Abbasi, F., et al. "High Carbohydrate Diets, Trigly ceride Rich Lipoproteins, and Coronary Heart Disease Risk? American Journal of Cardiology, 85, 2000, pp. 45—48.
7. Assman, O., et al. "The Emergence of Triglycerides as a Significant Independent Risk Factor in Coronary Artery Disease" European Heart Journal, 19(M), 1998, pp. MS—M14.
MILK, CREAM AND BUTTER
Butter (1 tsp) 0
Half and Half f2 tbsp) 1
Heavy Whipping Cream (2 tbsp) 0.8
Milk (2%, 1 cup) 11.7
(whole, 1 cup) 11.4
Sour Cream (2 tbsp) 1.2
Yogurt (whole milk, plain, 1 cup) 11.4
CHEESE
American (slice, 2/3 oz) 0.3
Bleu (crumbled, 2 tbsp) 0.4
Cheddar (shredded, 2 tbsp) 0.2
Cream Cheese (2 tbsp) 0.8
Feta (crumbled, 2 tbsp) 0.8
Monterey Jack (shredded, 2 tbsp) 0.1
Mozzarella
(whole milk, shredded, 2 tbsp) 0.3
Parmesan (shredded, 2 tbsp) 0.3
Ricotta (whole milk, 1/4 cup) 1.9
Swiss (shredded, 2 tbsp) 0.5
NUTS AND SEEDS
Almond Butter (2 tbsp) 6.8
Almonds (whole, 2 tbsp) 3.6
Hazelnuts (whole, 2 tbsp) 2.8
Macadamia (2 tbsp) 2.3
Peanut Butter (natural,
no sugar added, 2 tbsp) 6.9
Peanuts (2 tbsp) 3.4
Pecans (chopped, 2 tbsp) 2.1
Pine Nuts (2 tbsp) 2.4
Pistachio Nuts (2 tbsp) 4.7
Pumpkin Seeds (2 tbsp) 3.1
Walnuts (2 tbsp) 1.7
GRAINS, BREADS AND PASTA
Bagel (2 1/2 oz) 38
Biscuit (2 oz) 27.6
Blueberry Muffin (2 oz) 27.4
Corn Flakes fl cup) 24.2
Corn Muffin (2 oz) 29
Crackers (butter-type, 5) 51.4
English Muffin 26
Italian Bread (1 slice) 15
Oatmeal (cooked, 1/2 cup ) 12.6
Pancake
(homemade, 6" diameter) 21.8
Pasta (cooked, 1/2 cup) 19.8
Pasta
(whole wheat, cooked, 1/2 cup) 18.6
Pita Pocket Bread
(6 1/2 g" diameter) 33.4
Puffed Whet Cereal (1 cup) 11.1
Rasin Bran (1 cup) 47.1
Rice (white, cooked, 1/2 cup) 22.3
Tortilla (cnrn) 12.1
Waffle (homemade, 7" diameter) 24.7
White Bread (1 slice) 14.9
Whole Grain Bread (1 slice) 11.8
SOUPS
Beef Broth (1 cup) 1
Black Bean (l cup) 19.8
Chicken Noodle (1 cup) 9.4
Cream of Tomato (1 cup) 22.3
Minestrone (1 cup) 11.2
New England Clam Chowder
(1 cup) 16.6
Onion (1 cup) 8.2
CONDIMENTS, SAUCES AND HERBS
Barbecue Sauce (2 tbsp) 4
Chili Powder (1 tsp) 1.4
Cranberry Sauce (2 tbsp) 13.5
Dijon Mustard (1 tsp) 0.6
Fresh Herbs (all types, I thsp) 0.1
Garlic (1 clove) 1
Ginger Root (sliced, 1 tbsp) 0.9
Gravy (canned, Y, cup) 3.2
Hollandaise Sauce (2 tbsp) 0.3
Honey (1 tsp) 5.8
Jam (1 tsp) 4.6
Ketchup (1 tbsp) 4.2
Maple Syrup (1 tbsp) 13.4
Olives (green, 5) 2.5
Pickle Relish (1 tbsp) 5.4
Salsa [red, 1 tbsp] 0.8
Soy Sauce (1 tbsp) 1
Marinara Sauce (1/4 cup) 5.1
Sweet & Sour Sauce (1/4 cup) 15.1
Tartar Sauce (2 tbsp) 1.2
Teriyaki Sauce (2 tbsp) 5.7
White Wine Vinegar (1 tbsp) 1.5
VEGETABLES
Artichoke (1) 13.4
Asparagus (6 spears) 3.8
Beans (green, 1/2 cup) 4.9
Broccoli (1/2 cup) 3.9
Cabbage (green, 1/2 cup) 1.9
Carrot (medium) 7.3
Cauliflower (6 fiorets) 4.4
Celery (1 stalk) 1.5
Collards (4 oz) 7.3
Corn (1/2 cup) 16
Cucumber (1/2 small) 2.5
Eggplant (1/2 cup) 3.3
Endive (1/2 cup) 1.8
Escarole (1/2 cup) 0.8
Jicama (1/2 cup) 5.7
Leek (1) 12.6
Lettuce (Butterhead, 1 cup) 1.3
(Romaine, 1 cup) 1.3
Mushrooms (Portobello, 1/2 cup) 1.4
Okra (4 oz) 7.5
Onion (1) 9.5
Onions (green, 1/4 cup) 1.8
Peas (green, 1/2 cup) 9.9
Peppers (green, 1/2 cup) 4.8
Potato (sweet, 1) 22.4
Potato (white, 1/2 cup) 15.4
Pumpkin (1/2 cup) 9.9
Spinach (raw, 1 cup) 1.1
Squash (butternut, 1/2 cup) 10.8
Tomato (1 small) 4.2
Zucchini (1 small) 5.7
MFAT, POULTRY AND FISH
Meat, Poultry, Fish (6 oz) O-trace
Eggs (1) 0.6
Beef Salami (3 oz) 2.4
Calf Liver (6 oz) 10.4
SEAFOOD
Clams (canned, 6 oz) 8.7
Lobster (6 oz) 22
Oysters (6 oz) 12.5
Scallops (6 oz) 3.9
Shrimp (6 oz) 0
Squid (6 oz) 7
OILS AND DRESSINGS
Mayonnaise(1 tsp) 0.1
Olive Oil (1 tsp) 0
Salad Dressing (Caesar, 2 tbsp) 0.6
(Italian, 2 tbsp) 3
(Ranch, 2 tbsp) 1.4
Vegetable Oil (1 tsp) 0
BEANS
Baby Lima (1/2 cup) 21.2
Black (1/2 cup) 20.4
Chickpea/Garbanzo (1/2 cup) 22.5
Lentils (1/2 cuo) 19.9
Navy (1/2 cup) 23.9
Red Kidney (1/2 cup) 19.8
Soybeans (1/2 cup) 9.9
FRUIT AND FRUIT JUICES
Apple (1 medium) 21
Applesauce (1/4 cup) 6.9
Apr{cots (fresh, 1) 3.9
Avocado (1) 14.9
Banana (1 small) 23.7
Blueberries (1/4 cup) 5.1
Cantaloupe (1/4 cup) 3.3
Cherries (1/4 cup) 4.8
Fig (fresh, 1) 9.6
Grapes (1/4 cup) 7.1
Honeydew (1/4 cup) 3.9
Juice, lemon (1 tbsp) 1.3
Juice, orange (1/2 cup) 13.4
Juice, tomato (1/2 cup) 5.1
Kiwifruit (1) 11.3
Mango (1/4 cup) 7
Orange (1) 16.3
Peach (1 medium) 10.9
Pear (1 medium) 25.1
Pineapple (1/4 cup) 4.8
Plum (1) 8.6
Raspberries (1/4 cup) 3.6
Strawberries (1/4 cup) 2.7
Tangerine (1) 7.8
Watermelon (1/4, cup) 2.8
EXAMPLES OF HIGH-CARBOHYDRATE
"FATTENING" ITEMS
Apple Pie (1/8 of a 9" pie) 57.5
Bean Burrito 48
Beer (12 fl oz) 13.2
Cheeseburger with Bun (1/4 lb) 33
Chocolate (dark, 1 oz) 17.9
Chocolate Ice Cream (1/2 cup) 18.6
Chocolate Layer Cake (3 oz) 38
Croissant 27
Doughnut (glazed) 26.6
Egg Roll (1) 30
Hot Dog with Bun 24
Macaroni and Cheese (1 cup) 40
Milk Shake (medium) 90
Oatmeal Cookie (1/2 oz) 12.4
Onion Rings 33
Pecan Pie (34 of a 9" pie) 63.7
Pizza (1 slice) 24
Pretzels (10 pieces) 47.5
Tortilla Chips 11.3