Superfoods!
Putting together antioxidant-rich meals, especially during the Thanksgiving holiday, while avoiding foods that will send your blood sugar sky high, is simple once you have an idea of what to look for. Here are a few lists to use as a guideline:
Antioxidant Best Bets: Avocado (but high in fat and calories), Bell peppers, Berries, Cantaloupe/honeydew melons, Dark leafy vegetables (such as spinach and kale, lightly cooked), Orange-colored squash, Pineapple (but high in sugar), Salmon (fresh, broiled or poached), Tomatoes
Good Carbohydrates (those low on the glycemic index): Asparagus, Beans, Broccoli, Blueberries, Cabbage, Cantaloupe, Citrus fruits, Honeydew melon, Kiwi fruit, Leafy green, Peaches, Pears, Plums, Spinach, Most non-starchy vegatables
Bad Carbohydrates (those high on the glycemic index): Bananas, Breads, Carrots, Cereals (processed with added sugar), Corn, Fruit juices (eat whole fruit instead), Mangoes, Pancakes, Papaya, Pasta, Potatoes, RIce, Sugar, Waffles
I love blueberries with cocoa powder on top.
Blueberries are my all time favorite fruit too. Not always available, but we get them at Costco to get a bigger container! Then we freeze them. I love them frozen too in the summer!
Gail
I eat blueberries too, but where do you get cocoa powder? Sounds good!
King Arthur Flour: Bensdorp Dutch-Process Cocoa. It’s wonderful. Dark Chocolate, very fine powder.
I sprinkle over steamed milk for my coffee.
go to: http://www.bakerscatalogue.com
Stephanie, Cocoa Powder is found in the baking isle in most grocery stores. Check your local health food store too.
Gail
Waffles are on the list; but if you buy buckwheat waffles and put blueberries on them, and maybe sugarless maple syrup,or better yet Madhava Organic Light Agave Nectar; I think that goes a long way in mitigating that particular type of food.
I love waffles so have looked for any way I can make them more acceptable. Buckwheat is a very flavorful food substitute that Dr. Perricone seems to favor in his book.
I would think they would definitely be better than corn flakes!! I must admit, I seem to feel better, and don’t get as hungry later in the day when I eat them for breakfast. In fact I almost forget to eat the noon meal, and end up eating lunch when it is almost time for supper!!
You are right about buckwheat pancakes with blueberries and sugarfree maple syrup. (We use Joseph’s sugar free syrup made from real maple.) Those are the kid’s choice when on vacation. Everyone loves them and we usually eat lunch late because they have real ‘hunger control’ power. Good Stuff!
Cocoa powder is unsweetened Baking Cocoa. I also make wild blueberry tea. Boil water, then steep blueberries (frozen or fresh). Add cocoa powder and blueberry blosoms honey. Morning and Night. Your skin will glow next morning. Thanks Dr. Perricone for your wonderful research. Because of you I am 53 years young!
I eat salmon every week poached and love it. I will have to get some cocoa powder and try on my blueberries when the price drops on them. They are so expensive right now.
Thanks for the reminder!
corrected email
What about Apples ? Also, I have lost 20 pounds
on Dr. Perricones diet but its really not a diet it is
a new way of eating……. Thanks again my skin
is glowing and I have never felt better and I am
58…….
How come banana, carrots, mongoes, and papaya are bad?
can you please put together a package for brain health. To fight against Alzheimers.
Thanks!
I can’t imagine what cocoa powder on blue berries does for the blue berries or for the cocoa powder except that the cocoa powder you are using is very likely more sugar than cocoa! Unless you use cocoa products with at least 72% cocoa content you are in effect eating a high Gi chocolate product because the lower the cocoa content the higher the sugar content is bound to be. This goes for all cocoa products -look for 72% cocoa content or higher and enjoy the real taste and goodness of cocoa.
Best wishes,
Ernest Hilton
Bananas and carrots in the bad carbs list? Who knew!
Papayas are not bad carbohydrates. Mixing a high glycemic food with something high in fiber brings down the glycemic value.
My 24 yr. old daughter is suffering from enlarged pores, seems to get more on her face all the time. She is so unhappy. I just bought her Cold Plasma, anything else she can do to make a difference. This problem has effected the way she feels about her self. She has seen several dermatologist, no one has ever seen this problem before. What can we possibly do to help this? Does the doctor see people in NY? I am desperate to find something, anything, to help. Any information would be so appreciated. Thank you for your time. Pat Shoemaker
Dr. Perricone, I wonder if you would reconsider keeping carrots on the Bad Carbohydrates list?
As many are aware, some “carbohydrates are quickly broken down in the intestine, causing the blood sugar level to rise rapidly. Such carbohydrates have a high glycemic index (GI).”(1)
There is another value to consider – the glycemic load (GL). “Glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes glycemic index (GI) into account but gives a fuller picture than does GI alone.”(1)
“The carbohydrate in a carrot, indeed has a high glycemic index although, there isn’t a lot of it.”(1)
“A carrot’s glycemic load (GL) is relatively low.”(1)
“The glycemic index (GI) of carrots, as noted earlier, is also high: 131%. But this unfavorable glycemic index (GI) rating is based on the blood-sugar effect of eating 50 grams of carbohydrate from carrots – the amount contained in a pound and a half of them – which few people would consume in one sitting. A serving of carrots, therefore, just doesn’t have much carbohydrate, so its impact on blood sugar is much less than that of a serving of potato.”(1)
“Avoiding carrots because of their GI ranking would be a big mistake, particularly given all the vitamins and minerals they contain and the low glycemic load (GL)of each serving.”(1)
Reference:
(1) http://www.50plus.org/Libraryitems/2_5_glycemicload.html
Harvard Women’s Health Watch
June 2001
My daughter is a nurse and a mother, very stressful life and her complexion shows it. She can’t afford your products though. Can you give me suggestion? I know diet has alot to do with it.
What about sweet potatoes? I see that potatoes are on the “bad carb” list, so does that go for sweet potatoes as well?
Hey, I eat all the things you mentioned, but for Thanksgiving, where is the Turkey ? You want us to eat Salmon ? Give us some Holiday foods to enjoy.
Dutch Process Cocoa powder is not the cocoa you want to eat – the Dutch process basically changes cacao form a raw superfood into a not-so-hot-for-you product. Google it! And then get yourself some raw cacao (it is spelled this way when raw)
Yeah, who knew bananas and carrots were bad carbs?! Is he saying ALL breads are bad?
If the pastas and rice are in the list of the bad carb, what about quinoa ? I eat quinoa with salmon.
Do we have to eat carb and vegetable with protein at each meal ?
Thank you to respond to me.
Have been living the Perricone Healthy eating lifestyle for a fw years now
Feel Better and look better for it! Would still have the occ’ whole grain, steak or piece of carrot cake & Yummy Cream Cheese Frosting!…maybe once or twice a year. Just found out a couple of months ago I have Celiac disease 
So I’m learning other more healthy ways to have some of the things I like. It’s hard! I can only use/have rice or corn, ect. flour. Eating in restaurants can be Very Hard if they don’t provide a gluten free menu (They add flour to “Everything”-so many hidden white flours and yeast and,,,,)even things you wouldn’t think do like chicken broth/soups can contain different forms of it? Anyone have any “Good” & Good for you gluten free recipies? Have to cook most things at home and take to work. In the long run it IS healthier, but hard when working 16 hr. shifts, so I add quick to the recipe request 
….Thanks so much!
Oops! sorry about the typo’s! I see now after posting..I didn’t re-read before sending-my bad!!!
i am an ardent reader of your newsletters and am a cosmetologist by profession.I like your products for the face very much for they are ranked among the top in my list due to their advanced technology in preparation. I desire to have some stock in Kenya and be recommending to my clients here as Kenya of late has become a good consumer of beauty products.
What are the chances of us negotiating a deal for the mutual benefit of both our businesses in as far as me holding a franchise for your products here is concerned?
thanks and regards
Sam
I could not believe that papaya is in the bad carbohydrates list. Thanks Dr. Perricone for such good advice.
As always I appreciate all this healthy information and the feedback. I have read that cocoa that has not been produced via Dutcfh process is better. What do we know about that???
Thanks.
I have been using Dr. Perricone’s skincare products for at least 5 years and also incorporate his anti-aging foods. I see and feel the benefits from both guidelines. I live by the motto “everything in moderation” philosophy, which then allows for a variety of foods without harmful results.
Bananas are better if they are barely ripe. They gain sugar somehow as they ripen. Eat ‘em green!
Putting raw carrots or even bananas in the same category as conventional breads, pasta and desserts is a bit of an exaggeration. Some grated carrots and beets for color, taste and nutrition is wonderful in a salad. The olive oil I use should offset any glycemic ‘hit’. At least that is my take on it…
What about brown rice? And wild rice?
Has anyone experience of whether the tinned wild red Salmon is as effective as the fresh?
And, have you find that having this daily can help?
Wishing you all good health