The Food Lists   What follows is a list of the various foods, grouped according to where they are generally found in the store. But first, here are a few overall tips on interpreting some things that might confuse you. For instance, when you pick up a can of boiled tomatoes and see that the listed ingredients are simply tomatoes and salt, yet the standard chart reads four grams of sugar, you should realize that tomatoes are really a fruit and, as such, must have their fructose content listed as sugar. This does not mean you should avoid boiled tomatoes! Remember, natural fructose is a good source of sugar and is not bad for you unless it has been concentrated, as in high fructose corn syrup, or consumed in large quantities with other sugars or saturated fats during the same meal. The same goes for peanut butter, as long as there has been no sugar added.   Since cooking raises the glycemic index--or blood-sugar-elevating effect--of carbohydrates, you can understand why it is better to replace most canned carbohydrates (except for green leafy vegetables) with the fresh, dried, or frozen variety.   When you prepare your dried beans, fresh vegetables, whole-grain pasta, or brown rice, do not overcook them. Instead, cook them al dente, or just a little bit firm. This will ensure a lower glycemic effect. Remember that your ancient ancestors actually ate their grains and vegetables completely raw--and obviously it worked just fine, otherwise we wouldn''t be here today!   Finally, one last reminder so you will not have to count and measure: eat three platefuls a day with only appropriate snacks in between. A green salad on the side is all right. Do not cheat while you are trying to lose weight, but once you have achieved that goal, treat yourself occasionally to something that suits your fancy. But remember-- too many treats will mean more fat on you!   The following lists will range from those containing some common brand names to simply a general statement, for example, that all unsweetened, no-sugar-added pickles are okay.   FRESH PRODUCE DEPARTMENT     VEGETABLES   Artichokes Arugula Asparagus Bean sprouts Bell pepper (red and green) Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Celery Cucumber Eggplant Endive Leeks Lettuce Mushrooms Mustard greens Okra Onion--white, red, yellow Peas Pumpkin Radicchio Radishes Sauerkraut Snow peas Spinach Squash--yellow, butternut, spaghetti, acorn String beans Sweet potatoes/yams (in moderation) Tofu Tomatoes Turnip greens Watercress Zucchini   UNACCEPTABLE     Beets Corn Parsnips Red or white potatoes Turnips   FRUITS   Apples Apricots Avocados Blackberries Blueberries Boysenberries Canteloupe Cherries Dates Figs (fresh only) Grapefruits Grapes Honeydew melon Kiwis Lemons Limes Mandarin oranges Musk melons Nectarines Oranges Peaches Pears Persimmons Plums Pomegranates Raspberries Satsumas Strawberries Tangerines   UNACCEPTABLE   Bananas (ripe) Pineapples Raisins Large servings of watermelon   MEAT DEPARTMENT & REFRIGERATED ITEMS   Alligator Antelope Bacon (preferably not sugar cured) Beef (lean and trimmed) Canadian bacon Chicken Dove Duck Elk Goose Ham (if not sugar cured) Hamburger (preferably lean) Lamb Ostrich Partridge Pheasant Pork Quail Rabbit Turkey Veal Venison   UNACCEPTABLE   Cuts of beef & lamb containing marbled fat Cold cuts with dextrose or other added sugars Fatty bacon   DAIRY DEPARTMENT   Butter Cheese Cottage cheese Cream Dannon Light Yogurt with aspartame Egg Beaters(tm) Eggs Milk--2% or less fat preferred Non-hydrogenated margarine or butter substitutes Philadelphia® Cream Cheese (preferably light or low fat) Sour cream (preferably light or low fat) Yogurt, no-sugar-added yogurts like    Mountain High® Original Style Plain    Mountain High® Original Style Vanilla   SEAFOOD DEPARTMENT   Alaskan pollock Blue crab Carp Catfish Clams (raw) Cod Cobia Crawfish Dolphin Drum Dungeness crab Eel Flounder Grouper Haddock Halibut Herring King crab Lobster Mahi-Mahi Monkfish Mussels Octopus Orange roughy Oysters Perch Pike Pompano Redfish Salmon Scallops Sea bass Shrimp Snails Snapper Snow crab Sole Stone crab Tilapia Trout Tuna Whitefish   DELI   Cheeses, in moderation Cole Slaw, if no sugar added Fruit salad, if no sugar added Green bean salad, if no sugar added All meats with no sugar added Mixed bean salads, if no sugar added Roasted chicken Tomato & cucumber salads,       etc., if no sugar added   UNACCEPTABLE Fried chicken Salads, slaws, etc. with added sugar Sugar-cured ham Sugar-injected (containing) meats   BAKERY/BREADS Beware of added sugars and breads that are not 100 percent whole grain or 100 percent whole wheat.   Sugar Busters!® French Bread/Po-Boy Sugar Busters!® Dinner Rolls Sugar Busters!® Pistolettes Sugar Busters!® Pita Bread Sugar Busters!® Multigrain Sugar Busters!® Rustic Loaf Sugar Busters!® Baguette Sugar Busters!® Sliced Stone Ground    Whole Wheat Bread Sugar Busters!® Sliced Multigrain Onion    Bread Sugar Busters!® Sliced Flaxseed Bread The Baker Pumpernickel The Baker Sunflower Rye The Baker Whole Grain Rye The Baker Whole Wheat Damascus Bakeries Whole    Wheat Pita Food For Life Ezekiel 4:9(tm) Sprouted    Grain Bread Food For Life Ezekiel 4:9(tm) Sesame    Sprouted Grain Bread Food For Life Ezekiel 4:9(tm) Sprouted    Grain Hot Dog Buns Food For Life Ezekiel 4:9(tm) Sprouted    Grain Burger Buns Food For Life Ezekiel 4:9(tm) Sprouted    Grain Tortillas Mestemacher Organic Four Grain Bread Mestemacher Organic    Sunflower Seed Bread Mestemacher Organic Three Grain Bread Mestemacher Whole Rye Bread Pacific Bakery Whole Grain Spelt Bread Pacific Bakery Multi-Grain Bread Pacific Bakery Whole-Grain Rye Bread Pacific Bakery Whole-Grain Kamut    Bread Pacific Bakery Whole-Grain Wheat    Bread Pacific Bakery Multi-Grain Bread with Flax Seeds Toufayan® Oat Bran Pita Toufayan® Whole Wheat Pita Whole Foods Seven Grain Whole Foods Market Organic Whole Foods Whole Wheat Pita Whole grain pumpernickel, 100% Whole grain rye, 100% Wild''s European Style Oatmeal Bread Wild''s Komis Brot Wild''s Westphalian Pumpernickel Wild''s Whole Grain"   UNACCEPTABLE   Breads that have sugars added (including corn syrup, molasses, etc.) or are not stone ground whole grain breads