Healing Mind, Body & Spirit Dr. Stephanie Evans,  Founder of Integral Chiropractic  
Where East Meets West - Holistic Health Care at its Best!

THE "ZONE" FOODS FOR GLYCEMIC BALANCE
PER MEAL
ZONE FAVORABLE FOODS
 
ZONE UNFAVORABLE MEALS

PROTEINS

40%

(Preferably Organic)

Grass fed, free range, hormone free, antibiotic free

Soy Burgers
Soy Hot Dogs
Tofu
Tempeh
Protein Powder
Spirulina Powder

VEGETABLES
(Protein)
All fast foods are zone unfavorable for various reasons.
Cheese N/LF
Cottage Cheese N/LF
Milk LF
Yogurt (Plain)
Ricotta (Skim)
Mozzarella (Skim)

DAIRY
(Protein)
(Vegetable enzymes, renetless os best)
Cream Cheese
Sour Cream
Hard Cheese
Ice Cream
Chicken Breast
Turkey Breast
Fish
Shellfish
Egg Whites
Egg Substitute

FISH
FOWL/EGGS

(Protein)

Whole eggs

CARBOHYDRATES

50%

ORGANIC


Artichoke
Asparagus
Alfalfa sprouts
Beans, green,wax
Bean sprouts
Bok choy
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Collard Greens
Cucumber
Endive/Escarole
Eggplant
Green pepper
Kale
Leeks
Mushrooms
Okra
Onion
Parsley
Peas/Snow peas
Radish
Spinich
Swiss Chard
Tomato
Turnips/greens
Water chestnuts
Yellow Squash
Zucchini

VEGETABLES

40%-50%
(Carbohydrates)

Carrots
Potatoes/Chips
Sweet potatoes
Beets
Parsnips
Acorn Squash
Butternut Squash
Catsup
Relish
Black-eyed peas
Chickpeas/Hummus
Lentils
Raw cashews
Lima/Kidney beans
Peanuts/butter
Soybeans

BEANS
Carbohydrates
Baked beans
Refried beans
Pinto beans
Navy beans
Oatmeal (slow cook)
Barley
Whole rye bread

WHOLE GRAINS
(Carbohydrates)
Wheat
Buckwheat
Millet
Rice(cakes)
Corn/popcorn/chips
Bagels
Biscuits/rolls
Breads
Cereals(dry)
Crackers/Pretzels
Pasta/noodles
Pancakes/waffles
Tortillas/chips
Doughnuts
Muffins
Apples/sauce
Pear
Apricots
Nectarines
Peach
Plum
Grapes
Orange
Lemon/Lime
Tangerine
Cantaloupe
Honeydew Melon
Watermelon
Blackberries
Blueberries
Raspberries
Strawberries
Cherries
Pineapple
Kiwi

FRUITS
(Carbohydrates)
Banana
Dates
Figs
Raisins
Prunes
Papaya
Guava
Kumquat
Mango
Cranberries
 
FRUIT JUICES
(Carbohydrates)
Apple
Cranberry
Grape
Grapefruit
Lemon
Orange
Pineapple
Tomato
Stevia
(Fructose)

SUGARS
(Carbohydrates)
Honey
Jam
Jelly
Molasses
Maple Syrup
Plum Sauce
Candy Bars
Sugar
Glucose
Lactose
Maltose
Sucrose
Alcohol-based Sugars that
    end in -ol

FATS

10%


RAW, ORGANIC, COLD PRESSED

Preferably not cooked


Avacado
Olives
VEGETABLES
40%-50%
(Fats)
Vegetable shortening
Margarine
 
DAIRY
(Fats)
Butter
Almond/butter
Sesame/Tahini
Walnuts
Macadamia nuts
Sunflower seeds
Pumpkin seeds

NUTS/SEEDS

(Fats)
 
Olive oil
Sesame oil
Almond oil
Soybean Oil
Linsead=Flaxseed
Canola oil

OILS

(Fats)
Not cooked