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| "Mighty nice" carbohydrates enter the bloodstream slower rate than "mighty cautious" carbohydrates. This describes a big word called the glycemic index. The glycemic index is how fast a food becomes sugar once you start eating it. The higher the glycemic index, the faster the food becomes sugar. To stay balanced you want to choose the foods that have a lower glycemic index. This means it takes longer for them to become sugar. "Mighty nice" carbohydrates, such as fruits and fiber-rich vegetables have a low glycemic index. "Mighty cautious" carbohydrates, such as breads, grains, pastas, and starches have a high glycemic index. All Nature's Mighty Bites™ meals use mostly "Mighty nice" carbohydrates. | |||||
| Mighty Nice Carbohydrates | |||||
| Cooked Vegetables | |||||
| Artichoke (medium) |
1
|
Artichoke, hearts |
1 cup
|
Asparagus |
20 spears
|
| Beans, black |
1/3 cup
|
Beans, green or wax |
1 1/2 cups
|
Bok choy, shredded |
7 cups
|
| Broccoli |
3 1/4 cups
|
Brussels sprouts |
1 cup
|
Cabbage |
3 cups
|
| Cauliflower |
5 cups
|
Chickpeas |
1/4 cup
|
Collard greens, chopped |
1 3/4 cups
|
| Eggplant |
1 1/3 cups
|
Kale |
2 cups
|
Kidney beans |
1/4 cup
|
| Leeks |
1 1/4 cups
|
Lentils |
1/3 cup
|
Mushrooms (boiled) |
2 cups
|
| Okra, sliced |
2 3/4 cups
|
Onions, chopped (boiled) |
1/2 cup
|
Onions, pearled |
1 1/3 cups
|
| Sauerkraut |
3 1/4 cups
|
Spinach, chopped |
3 1/2 cups
|
Swiss chard, chopped |
2 1/2 cups
|
| Turnip, mashed |
1 1/3 cups
|
Turnip greens, chopped |
7 cups
|
Yellow squash (summer), sliced |
1 3/4 cups
|
| Zucchini, sliced |
2 cups
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| Raw Vegetables Back to Top | |||||
| Alfalfa Sprouts |
21 cups
|
Bamboo Shoots, cuts |
2 cups
|
Bean Sprouts, mung |
2 cups
|
| Broccoli |
2 1/2 cups
|
Cabbage, shredded |
3 3/4 cups
|
Cauliflower, pieces |
3 1/4 cups
|
| Celery, sliced |
5 1/2 cups
|
Cucumber |
1
|
Cucumber, sliced |
5 2/3 cups
|
| Endive, chopped |
118 cups
|
Escarole, chopped |
118 cups
|
Green - Red peppers |
2 1/2 - 2
|
| Green-Red pepper, chopped |
2-1 1/2 cups
|
Humus |
1/3 cup
|
Lettuce, iceberg (6 inch dia.) |
1 2/3 heads
|
| Lettuce, romaine, chopped |
14 cups
|
Mushrooms, chopped |
4 cups
|
Onions, chopped |
2/3 cup
|
| Radishes, sliced |
4 1/4 cups
|
Salsa |
3/4 cup
|
Snow peas |
2 3/4 cups
|
| Spinach, chopped |
22 cups
|
Tomato |
2 2/3
|
Water chestnuts |
1/3 cup
|
| Fruits (fresh, frozen or canned in water) Back to Top | |||||
| Apple |
1/2
|
Applesauce |
1/3 cup
|
Apricots |
3
|
| Blackberries |
1 1/2 cups
|
Blueberries |
1/2 cup
|
Boysenberries |
1 1/2 cup
|
| Cantaloupe |
1/5 melon
|
Cantaloupe, cubed |
3/4 cup
|
Cherries |
9
|
| Fruit cocktail, canned in water |
1/2 cup
|
Grapefruit |
1/2
|
Grapes (seedless) |
1/3 cup
|
| Honeydew melon, cubed |
2/3 cup
|
Kiwi fruit (medium) |
1
|
Lemon (medium) |
2
|
| Lime (medium) |
2
|
Nectarine (medium) |
3/4
|
Orange |
1/2
|
| Orange, mandarin, in water |
1 cup
|
Peach |
1
|
Peaches, canned in water |
2/3 cup
|
| Pear |
1/2
|
Pineapple, cubed |
1/2 cup
|
Plum |
1 1/4
|
| Raspberries |
1 cup
|
Strawberries |
1 cup
|
Tangerine |
1
|
| Watermelon, cubed |
3/4 cup
|
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| Grains | |||||
| Barley (dry) |
1 1/2 tbs.
|
Oatmeal (slow-cooking)*** |
1/3 cup
|
Oatmeal (slow-cooking, dry)*** |
1/4 oz.
|
| ***Contains GLA. | |||||
| Mighty Cautious (use in moderation) Back to Top | |||||
| Cooked Vegetables | |||||
| Acorn squash |
1/2 cup
|
Baked beans |
1/4 cup
|
Beets, sliced |
3/4 cup
|
| Butternut squash |
1/2 cup
|
Carrot, shredded |
1 cup
|
Carrot, sliced |
1 cup
|
| Corn |
1/4 cup
|
French fries |
6
|
Lima beans |
1/4 cup
|
| Parsnip |
1/3 cup
|
Peas |
3/4 cup
|
Pinto beans |
1/3 cup
|
| Potato, baked |
1/4 cup
|
Potato, boiled |
1/3 cup
|
Potato, mashed |
1/4 cup
|
| Refried beans |
1/3 cup
|
Sweet potato, baked |
1/3
|
Sweet potato, mashed |
1/5 cup
|
| Fruits Back to Top | |||||
| Banana |
1/3
|
Cranberries, chopped |
1 cup
|
Cranberry sauce |
1 1/2 tbls.
|
| Dates |
1 1/2 pieces
|
Fig |
1 piece
|
Guava |
3/4 cup
|
| Kumquat |
4
|
Mango, sliced |
1/3 cup
|
Papaya, cubed |
3/4 cup
|
| Prunes (dried) |
2
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Raisins |
1 1/2 tbls.
|
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| Fruit Juices Back to Top | |||||
| Apple |
1/3 cup
|
Apple cider |
1/3 cup
|
Cranberry |
1/4 cup
|
| Fruit punch |
1/4 cup
|
Grape |
1/4 cup
|
Grapefruit |
1/3 cup
|
| Lemon |
1/2 cup
|
Lemonade (unsweetened) |
1/4 cup
|
Orange |
1/3 cup
|
| Pineapple |
1/4 cup
|
Tomato |
1 cup
|
V-8 |
1 cup
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| Grains, Cereals and Breads Back to Top | |||||
| Bagel (small) |
1/4
|
Biscuit |
1/2
|
Bread crumbs |
1/3 cup
|
| Bread, whole grain |
1/2 slice
|
Bread, white |
1/2 slice
|
Breadstick, soft |
1/2
|
| Breadstick, hard |
1
|
Buckwheat, dry |
1 1/2 tbls.
|
Bulgur wheat, dry |
1 1/4 tbls.
|
| Cereal, dry |
1/3 cup.
|
Cornbread |
1" square
|
Cornstarch |
4 tsps.
|
| Couscous, dry |
1 1/4 tbls.
|
Cracker, saltine |
4
|
Cracker, Ak-mak |
3
|
| Croissant, plain, small |
1/2
|
Crouton |
7 tbls.
|
Doughnut, plain, medium |
1/3
|
| English muffin |
1/3
|
Granola |
3 tbls.
|
Grits, cooked |
1/4 cup
|
| Melba toast |
2 pieces
|
Millet |
1/5 cup
|
Muffin, blueberry mini |
1
|
| Noodles, egg (cooked) |
1/4 cup
|
Pancake (three-inch) |
1
|
Pasta, cooked |
1/8 cup
|
| Pita bread, small |
1/2 pocket
|
Noodles, elbow (cooked) |
1/4 cup
|
Popcorn, popped |
1 1/2 cups
|
| Rice, brown (cooked) |
1/5 cup
|
Rice, white (cooked) |
1/5 cup
|
Rice cake |
1
|
| Roll, bulkie |
1/4
|
Roll, dinner (small) |
1/2
|
Roll, hamburger |
1/2
|
| Taco shell (medium) |
1
|
Tortilla, corn (six-inch) |
1
|
Tortilla, flour (eight-inch) |
1/3
|
| Waffle |
1/3
|
||||
| Others Back to Top | |||||
| Barbecue sauce |
5 tbls.
|
Cake (small slice) |
1/4 slice
|
Candy bar |
1/4
|
| Cocktail sauce |
5 tbls.
|
Cookie (small) |
1
|
Honey |
1/2 tbls.
|
| Ice cream, regular |
1/4 cup
|
Ice cream, premium |
1/6 cup
|
Jam or jelly |
2 tsps.
|
| Ketchup |
2 1/2 tbls.
|
Molasses, light |
1 1/2 tsps.
|
Plum sauce |
1 tbls.
|
| Potato chips |
1/2 oz.
|
Pretzels |
1/3 oz.
|
Relish, pickle |
4 tsps.
|
| Sugar, brown |
3 tsps.
|
Sugar, granulated |
2 tsps.
|
Sugar, confectionery |
1 tbls.
|
| Syrup, maple |
2 tsps.
|
Syrup, pancake |
2 tsps.
|
Teriyaki sauce |
3 tbls.
|
| Tortilla chips |
1/2 oz.
|
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