Fueling made easy with the traffic light approach

  • High glycemic load foods are very detrimental to our health and fitness goals. We have come up with a traffic light grouping for foods to make it easier to know which foods to eat and which to avoid: Green, Yellow, and Red light foods.
  • Keep this list in mind as you eat and try to avoid red light items.
  • When you eat a meal or snack containing two or more yellow light foods you should take one Factor One Blood Sugar cap. If you eat a meal or snack containing one or more red light foods you should take two Factor One caps.

    The important fact for you to understand is that it is very difficult, if not impossible, for anyone to shape their body if they are relying on high glycemic load foods for fuel. Worse, people who are overweight to begin with are normally more hypersensitive to the high glycemic load carbohydrate foods! It can become a vicious circle.

    Knowing which foods are helpful versus more destructive to your fueling efforts is important so we separated common foods for you into three categories:

    Green Light Foods

    Yellow Light Foods

    Red Light Foods

    All we want you to do is to keep this list in mind as you eat. The list isn’t intended to force you to never, ever eat red light foods. The list just tells you that those foods carry with them additional costs to your diet efficiency and that you don’t want to over-do either the yellow light or especially the red light foods.

    The following is a listing of Red Light Foods, Yellow Light Foods and Green Light Foods. Rather than listing the foods in each category alphabetically, the list is actually arranged with most damaging foods on top and so on down the list. Look over the lists carefully and you may find some surprises.

    Red Light Foods

    tofu frozen dessert
    packaged foods with maltose
    packaged foods with dextrose
    popcorn
    dates
    parsnips
    baquettes, French
    potatoes, red or white baked
    scones
    puffed or instant rice
    pumpkin
    Rice Chex
    Corn Chex
    cornflakes
    pretzels
    jelly beans
    rice cakes
    Gatorade
    vanilla wafers
    pancake syrup
    doughnuts
    dark rye
    Total cereal
    french fries
    Bran Flakes
    Cheerios
    graham crackers
    saltine crackers
    Raisin Bran
    watermelon
    bagel, plain
    soda
    french bread
    corn chips
    grape nuts
    kaiser roll
    Rice Krispies
    millet

    YELLOW LIGHT FOODS

    cantaloupe
    potatoes, white, mash
    Life Savers
    white bread
    cornmeal
    macaroni and cheese
    wheat bread
    pancakes
    rye
    taco shell
    pies
    cakes
    muffins
    cookies
    soups
    Wheat Thins
    Cream of wheat
    croissant
    Grapenuts
    Cooked rice, white or brown
    potato chips
    corn chips
    puffed wheat
    Shredded Wheat
    pineapple
    green pea or split pea soup
    Life
    jams
    Nutri-grain
    couscous
    carrots
    corn
    table sugar
    beets, canned
    black bean soup
    rye bread
    raisins
    shortbread cookies
    potatoes, white, boiled
    honey
    hamburger bun
    ice cream
    pizza, cheese
    potatoes, new, boiled
    blueberries
    pear
    papaya
    Power Bars
    basmati white rice
    oatmeal cookie
    apricots
    pita
    banana
    mango
    popcorn, light micro
    Frosted Flakes
    yam
    Special K
    oat & raisin
    muesli, natural
    sourdough bread
    pound cake
    potatoes, sweet
    kiwi
    kidney beans, canned
    All Bran
    ice milk
    cheese tortellini
    linguini
    chocolate bar
    pumpernickel bread
    carrots, fresh, boiled
    bulgar
    grapefruit juice
    peas, fresh, boiled
    oatmeal, old fashioned
    green peas, frozen
    grapes
    pineapple juice
    orange juice
    macaroni
    Bran Buds + psyllium
    baked beans
    spaghetti, 15 min boiled
    orange
    custard
    apple juice

    GREEN LIGHT CARB BASED FOODS

    pears
    peach
    plums
    pinto beans, boiled
    navy beans
    tomato soup
    apple
    yogurt, fruit
    vermicelli
    garbanzo beans, boiled
    butter
    Pizza Hut, supreme pizza
    spaghetti, 5 min boiled
    skim milk
    lima, beans
    fettuccini
    soy milk
    cannellini beans
    milk
    apricots
    lentils, green, brown
    black beans, boiled
    red lentils, boiled
    barley
    grapefruit
    packaged foods containing fructose
    cherries
    prunes
    yogurt, plain
    peanuts
    broccoli
    cabbage
    lettuce
    mushrooms
    onions
    peppers
    nuts

    When you eat a meal or snack containing two or more yellow light foods you should take one Factor One Blood Sugar cap. If you eat a meal or snack containing one or more red light foods you should take two Factor One caps. You can think of these as “STOP” caps since they stop a lot of negative processes and health consequences in the body. If your meal only contains green light foods or foods that do not contain carbohydrates (i.e. meat), then you do not need to take Factor One.

    Tomorrow we will talk about the role fat plays in our fueling.

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