Glycemic Index and Glycemic Load: Why are potatoes worse than sugar?

Eat

1. Pasture raised or wild meat, poultry, fish, eggs, and any natural animal fat
2. Vegetables, including leaves, stems, bulbs, roots
3. Fruits and berries (includes avocados and olives)
4. Nuts such as almonds, walnuts, hazelnuts, pecans, coconut, etc.
5. Herbs and spices

Avoid/minimize

(in order of importance)

1. Sweeteners, including sugar (white, brown, organic, whatever), maple syrup, rice or agave syrup, etc.
2. Vegetable oils other than extra virgin olive, avocado, palm, and coconut.
3. Cereal grains and flour or grain products (bread, pasta, pastries, etc.) Especially avoid glutinous grains like wheat, barley, rye or triticale.
4. Dry legumes (beans and peas, including soy and peanuts)
5. Dairy products. If you take them, use goat or raw or both.

(thanks to Rachel and Donald Matsez, authors of The Garden of Eating)