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Abracadabra... Your Blood Sugar is What You Eat !

Welcome to Ellis Toussier-Ades Bigio-Antebi's

The Amazingly Useful Carbohydrate Thermometer

A Quick Way to Calculate How " H O T " is your Food

Carbohydrate Thermometer

July, 2010

Dear Ellis,

"Just by visiting your website and reading materials I was able to select food that helped me drop fasting sugar by 25 points. Your blood sugar test after eating was especially helpful. By experiments, I was able to create combinations that would maintain my fasting sugar even after food consumption. Thank you for the great information!

V. Roy.
Orange County, CA

Why Grow Old Gracefully, When You Can Be REALLY GRUMPY and Stay Young A Really Long, Long Time?

- Ellis Toussier


The Amazing Carbohydrate Thermometer is an incredible graphical representation of the data collected on more than 6000 Food Value Tables researched and published by the U.S.D.A. It aggregates the carbohydrate content of literally thousands of foods into seven groups, making it extremely simple to calculate the approximate carbohydrate content of almost any food in grams of carbohydrate (SUGAR) per 100 grames, ie, percent, at a glance. This is extremely important to avoid diabetes and all the complications that come from it... It is also very useful for diabetics, athletes, heart patients, weight control, to avoid (or lessen) damage to the kidneys, to prevent or slow down the progress of cancer, and extremely important for anybody who wishes to slow down or reverse many signs of aging, including wrinkles, dry skin, blockage of the circulatory system, and to avoid Sarcopenia (age related damage to the nervous system (including loss of brain cells) which results in loss of muscle mass and an increase in body fat).

All foods which appear on the thermometer are cooked if necessary, as in the case of starches (beans, potatoes, rice, etc.), and raw or uncooked, as in the case of Breakfast Cereals, Fruits, and Vegetables. (You cannot eat uncooked beans or rice, but you can eat raw vegetables and fruits and breakfast cereals.) Uncooked beans, or rice have about three or four times higher carbohydrate content than when they are cooked, because they have not absorbed the water which they do when they are cooked (boiled). On the contrary, cooking or dehydrating fruits or vegetables will result in evaporating water and thus it increases the carbohydrate content as a percentage of what is left.

The Carbo Thermometer is a SIMPLIFICATION, meant to teach or to learn to calculate the carbohydrate content of food, in large easy-to-learn groups. Most error is in the upper half, between "BREADS" and "SWEETS," and "SUGAR". Error comes from miscalculating dry or wet foods, such as cooked cereals, or trying to calculate dry or powdered forms of foods...

cooked cereals are boiled in water or milk... more water or milk results in less carbohydrate per 100 grams... less water or milk results in a thicker porridge, ie, more carbohydrate per 100 grams... it depends on how you mix it, so this cannot be accurately represented on the Carbo-Thermometer.

But this error in calculation does not detract from the usefulness of the thermometer. The principle benefit of the thermometer is to teach you how to look at food and know very quickly if it is "Good" or "Bad" for you, or how it measures relative to other foods in general. Different persons have different goals and so they need different foods.

For example, a vegetarian, a diabetic, a heart patient, a phenylcetonuric, an obese man, a pregnant woman, a long distance runner, a bodybuilder, a model or a movie actor, and somebody like me who wants to eat well to age as slowly as possible... each one needs a different diet for different reasons. The Carbohydrate Thermometer will help each of us to learn which are the most appropriate foods to reach our goal, according to the carbohydrate content that we need. The thermometer does not give advice, per se, but it shows immediately what is the carbohydrate content of seven easy-to-learn groups of foods.

The Thermometer does not show other important nutrients besides carbohydrates such as vitamins, minerals, fiber, and enzymes that are also in food. Nor does it pass judgement on how good or how bad one food is compared to another. Learning about food is ultimately the best way to stay on a diet that works. The Thermometer is only a gauge, a reporter of the facts. It is absolutely objective, based on facts, on numbers. It does not give advice, and it does not represent an "opinion" (as does the USDA Food Guide Pyramid.) It will be useful to anybody following the diverse advice of the Atkins, Zone, Pritikin, Ornish, my own Anti-Aging Diet, or any other diet.

It is extremely important and useful to know the carbohydrate content of food. Carbohydrates are the single most controversial nutrient in the field of Nutrition because they can help us or hurt us in some ways. Being able to calculate the carbohydrate content of thousands of foods at a glance is extremely important and useful to stay healthy, and to avoid diabetes, obesity, heart disease, kidney disease, damage to the nervous system, damage to the circulatory system, blindness, and other very horrible illnesses directly related to how we choose the food we eat.

The Thermometer is accurate enough for animal origin, vegetables, fruits, starches, bread, sweets, and sugar... It correctly predicts and explains blood glucose response on me (I am non-diabetic).

For example: a large bowl of cereal with fruits, a large plate of spaghetti, a baked potato... all highly recommended by Dr. Dean Ornish or the Pritikin Diet because they contain a lot of carbohydrates and almost zero fat... are all high on the carbohydrate thermometer...

MY GLUCOSE RESPONSE to these foods will be 140 mg/dl or higher, measured 60 minutes after eating.

On the other hand, foods low on the carbohydrate Thermometer, such as chicken and fish, eggs, beef, cheese, and vegetables... all will give me a much lower glucose level, perhaps 110 mg/dl or lower, measured 30 and/or 60 minutes after eating...

But the Carbohydrate Thermometer is not perfect. Not every food is shown on the Carbo-Therm. The "temperature" shown for the various groups is approximate, not exact. But this is all that you really need to know to take a decision: Will I eat it? Will I leave it? Will I eat it, but a smaller portion? Shall I choose this food, or shall I choose that food? (For example: Which is the lesser of two evils: chocolate ice cream, or chocolate cake?)

This is all that is really necessary. And for this the Amazing Carbohydrate Thermometer shines... For this purpose it is amazingly useful!

You can use the carbohydrate thermometer to calculate the carbohydrate content of the thousands of foods that fall neatly on to the seven categories shown on the thermometer, but you can also use it to estimate the carbohydrate content of foods that do NOT appear directly on the thermometer. Pizza, for example, has several ingredients, so there is no category for pizza on the thermometer... but you can calculate the approximate carbohydrate content by calculating the carbohydrate content of the parts, and averaging the figures. Think of mixing water: Pizza is about what you would get if you mixed the different parts of water of different temperature: cheese, meat, vegetables, and bread... A little ice, some more ice, cold water, and a lot of very hot water from a jacuzzi... you get, roughly, "warm water", which is about 25 degrees (25%) on the Carbo-Thermometer. Voilá!

Apple pie is some dry bread crust (about 50 degrees), sweetened and cooked apples (50 or 75), plenty of sugar (100)... A rough guess is that it is between 50 to 75 degrees... that is close enough... (leave it, or leave some of it!)

There are only 7 levels, or temperatures, on the carbohydrate thermometer. The levels are:

ANIMAL ORIGIN, 0 degrees. Water Freezes at 0 degrees centigrade (32 F). Meat, Fish, Chicken, chicken liver, eggs, all have zero carbohydrates (and a lot of protein, and they may or not have fat). Milk contains a small amount of carbohydrates in the form of lactose, but most of it is water, protein, fat, and a few grams of carbohydrates. It is close enough to zero (per hundred grams) to call it zero. Diet Cola is not from animal origin, of course, but I put it there because it is a better choice than regular soft drink.

VEGETABLES, 6.25 degrees. That would be "a cold day (43 F.) in winter." (I live in Mexico...) Vegetables could be divided into two groups, leafy vegetables which could have been about 3 degrees... but that would have been to complicate the thermometer too much, and the idea was to keep it simple. Some foods, such as avocado and tomatoes, are eaten together with vegetables, but technically they are fruits... but because of their low carbohydrate content, they truly deserve their place of honor as vegetables.

FRUITS, 12.5 degrees. That (55 F) is a nice day in Spring, but it is too "warm" for a Diabetic. A Diabetic must usually eat very "cold" foods, only Animal origin and Vegetables... or eat half portions of fruits.

The high carbohydrate content of Banana overlaps into the low end of starches, but, again, for the sake of simplicity I decided not to make an exception for banana. It is a fruit... or treat it as a starch, if you wish.

STARCHES, 25 degrees. For some people, that is a nice warm day in Summer (77 F.) but it is much too hot for a Diabetic, and too hot for a Diabetic Type III (a future diabetic) like me, who wants to avoid diabetes after the age of 70. Diabetics should also eat very small portions of nuts and beans, because nuts and beans contain essential fats that are... essential for good health... but the carbohydrate thermometer only measures, it does not give advice... The decision what to eat is up to you.

BREADS, 50 degrees. This is A Very Hot Day in the Desert (122 F)... much too hot for anybody who likes to be comfortable, and terrible for a diabetic of any kind, I, II, or III!

SWEETS 75 degees, which is hot (167 F.) as an oven, too hot for human survival...

SUGAR is the PERFECT CARBOHYDRATE, up at the top, with 100% carbohydrate content. Sugar is all carbohydrate... Aspartame (NutraSweet), fructose, and granulated cane sugar are all SUGAR, 100 degrees, on the Carbohydrate Thermometer. They are all 100% carbohydrates. The difference is in the sweetness between them. I hope this clears up a lot of confusion, instead of confusing the issue even further: aspartame is better for you than cane sugar, paradoxically, because it is much sweeter, so you need much less in grams to sweeten your food an equal amount. Fructose or honey are NOT good substitutes for diabetics. They are a bit better than cane sugar, again paradoxically because they are sweeter... but they are NOT "Good for diabetics" because there are many sweeter sugar substitutes which are a better alternative! If you use any sweetener, then use the least amount of the sweetest... that is aspartame.

(Note: There is a hoax going about on the internet blaming many diseases on aspartame... but it is a very cruel joke, because it hurts the health of the very people it pretends to want to help. This is perhaps the most damaging "virus" ever to hit planet Earth, because millions of people believe it is true that aspartame causes cancer, lupus, multiple sclerosis, etc. It is not easy to prove that this misinformation a hoax, but it is... and it hurts people where it hurts them the most, in their health.)

Learn to Use the Amazing Carbohydrate Thermometer

There are only seven "temperatures" or levels shown on the Carbohydrate Thermometer. The bottom level (0) is ANIMAL ORIGIN... and the top (100) is SUGAR...

In between, from bottom to top we have (6.25) VEGETABLES; (12.50) FRUITS; (25) STARCHES; (50) BREADS; and (75) SWEETS.

It is very easy to memorize. The top is Sugar, and the bottom is Animal Origin. Vegetables are less sweet than Fruits. Starches (pasta, potatoes, rice, beans, and nuts) are less "hot" than white bread... Bread.... and Sweets are close to Sugar, which is at the top.

Carbohydrate Thermometer

Repeat it again: Animal Origin, Vegetables, Fruits, Starches, Bread, Sweets, and Sugar.

Now from top to bottom: Sugar... Sweets... Bread... Starches... Fruits... Vegetables... and Animal Origin.

Next time you see a buffet set out full of food, try to calculate how "HOT" is each item on the table. Now that you know what "temperature" is each food, it is your choice to decide what to put on your plate. Try to eat cool, or cooler, than you would have. If you have a choice between vegetables and baked potatoes... potatoes are warmer than vegetables... Eat the vegetables, leave the potatoes! If you have a choice between cereals-and-fruit-and-honey, or fruit salad, choose the fruit salad. If you have a choice between fruit salad and vegetable salad, choose vegetable salad. Always try to choose LESS HEAT (SUGAR) rather than MORE HEAT (SUGAR).

The numbers for each level of the Carbohydrate Thermometer are also very easy to learn. Each one is twice as much, or half as much as the next one (excepting, of course, zero) I will drop the decimals, and so they are: 0, 6, 12, 25, 50, 100... and 75, which is half way between 50 and 100.

Zero degrees centigrade (32 F) is freezing, and 100 degrees centigrade (212 F) is the temperature at which water boils, so I speak about the carbohydrate content of food as if it was heat... freezing, cool, very hot, etc. Of course this is only to give you a "feeling" for the levels.

You CAN MIX a drop of boiling water with freezing water and still get very cold water. You can mix foods from different categories and you will get a temperature in between. So, bread with cheese and vegetables (pizza) is less hot than bread alone, or pancake with eggs is less hot than pancakes made without eggs, or with very few eggs.

Tables

The Carbohydrate Thermometer does NOT require that you learn any complicated tables. I show the tables that it is based on, below, so you can see that the logic behind the thermometer is correct, but you DO NOT have to memorize any table!

The Carbohydrate Thermometer is based on data for 100 grams of each food. The data is taken from the tables prepared by the U.S. Department of Agriculture Nutrient Database for Standard Reference. These are the standard tables used around the world for food values, and I am convinced these tables are correct.

I am grateful to the U.S. Department of Agriculture for making the Food Nutrient Database available to all, and to Dr. Roy Walford for his Interactive Diet Planner, which is based on the data of the USDA food tables. Dr. Walford's Diet Planner was easier and faster to use to find the data I needed to compose the Carbohydrate Thermometer.

There are more than 6000 foods in the USDA Database, and I show fewer than 150 in the tables below. But this is more than enough to prove the point: The Amazing Carbohydrate Thermometer is correct for thousands of foods. If you wish to check my figures or consult the exact value for any food not on these tables, you may

SEARCH the USDA Nutrient Database for Standard Reference with more than 6000 different foods,

or you can download

Dr. Walford's Interactive Diet Planner which has a shorter list of about 3000 foods, but is easier and faster to use than the U.S.D.A. search engine on the internet.

Coming Soon:

The Amazing Carbohydrate Thermometer and Diabetes

The Amazing Carbohydrate Thermometer and the Anti-Aging Diet

The Amazing Carbohydrate Thermometer and Sports Nutrition

The Amazing Carbohydrate Thermometer and the USDA Food Guide Pyramid

The Amazing Carbohydrate Thermometer and the Glycemic Index

The Amazing Carbohydrate Thermometer and False Myths about Food.

=====================================
TABLES FOR CARBOHYDRATE THERMOMETER
=====================================

100 SUGAR BOILING WATER
- % Carbohydrates % Protein % Total Fat
NutraSweet (aspartame) 85.54 2.18 0.17
Frosting, Dry Mix 94.90 2.30 0.00
Brown Sugar 97.30 0.00 0.00
Powdered Sugar 99.50 0.00 0.00
Granulated Sugar 99.90 0.00 0.00

75 SWEETS An Oven, Scalding Water.

a. Syrups, Honey, Marmalade

. % Carbohydrates % Protein % Total Fat
Condensed Milk 54.40 7.91 8.70
Orange Marmalade 66.30 0.30 0.00
Maple Syrup 67.20 0.00 0.20
Jellies 70.80 0.40 0.10
Pancake Syrup 75.70 0.00 0.00
Corn Syrup, High Fructose 76.00 0.00 0.00
Honey 82.40 0.30 0.00

b. Breakfast Cereals

. % Carbohydrates % Protein % Total Fat
100% Bran Flakes 72.90 12.50 5.00
Basic 4 76.30 7.60 5.16
Rice Krispies 86.50 6.30 1.10
Corn Flakes 86.60 7.80 0.40

c. Dried and dehydrated Fruits

. % Carbohydrates % Protein % Total Fat
Peaches, dried 61.33 3.61 0.76
Prunes, uncooked 62.73 2.61 0.52
Figs, dried 65.35 3.05 1.17
Dates, natural dry 73.51 1.97 0.45
Chestnuts, European, dried 78.43 5.01 3.91
Raisins 79.13 3.22 0.46
Peaches, dehydrated 83.18 4.89 1.03
Apples, dehydrated 93.53 1.32 0.58

d. snacks, candy bars, chocolates, crackers

. % Carbohydrates % Protein % Total Fat
Chocolate, Hershey Krackel 61.60 6.60 28.70
M&M, Plain Chocolate Candy 71.20 4.33 21.13
Kellog's Nutri Grain Bars 72.90 4.40 7.50
Candies, caramel 77.00 4.60 8.10
Popcorn 77.90 12.00 4.20
Marshmallows 81.30 1.80 0.20
Crackers, Saltines 82.30 10.50 1.60
Cookies, Fudge 78.30 5.00 3.70
Matzoh, whole wheat 78.90 13.10 1.50

50 BREAD A VERY hot day in the desert! A Hot Jacuzzi.

. % Carbohydrates % Protein % Total Fat
Bread, whole wheat 46.10 9.70 4.20
Bread, pumpernickle 47.50 8.70 3.10
Bread, rye 48.30 8.50 3.30
Biscuits, baked 48.50 6.20 16.50
Bread white 49.50 8.20 3.60
Bread, French or Vienna 51.90 8.80 3.00
Bagels, egg 53.00 10.60 2.10
Bagels, cinnamon-raisin 55.20 9.80 1.70

. % Carbohydrates % Protein % Total Fat
Waffles, plain 42.30 7.10 8.40
Danish pastry, cinnamon 44.60 7.00 22.40
English muffins, apple-cinnamon 48.70 7.50 2.70
Gingerbread, prepared 49.20 3.90 16.40
Sweet rolls, cinnamon w/raisins 50.90 6.20 16.40
Muffins, corn 50.90 5.90 8.40
Doughnut, plain, sugared 50.80 5.20 22.90
Chocolate cake 54.60 4.10 16.40
Cookies, chocolate chip 59.10 3.50 24.30

25 STARCHES A warm day in Summer. Warm water.

Pasta, Pizza

. % Carbohydrates % Protein % Total Fat
Pasta, with egg 23.54 5.28 1.74
Noodles, egg, cooked 24.84 4.75 1.47
Rice noodles, cooked 24.90 0.91 0.20
Spaghetti spinach, cooked 26.15 4.58 0.63
Macaroni, whole wheat, cooked 26.54 5.33 0.54
Pizza, cheese, meat, vegetables 26.95 16.47 6.79
Pasta, corn, cooked 27.91 2.63 0.73

Rice, cooked cereals
. % Carbohydrates % Protein % Total Fat
Wild rice, cooked 21.34 3.99 0.34
Rice, white, cooked 28.17 2.69 0.28
Rice, brown, cooked 23.51 2.32 0.83
Couscous, cooked 23.22 3.79 0.16
Millet, cooked 23.67 3.51 1.00
Barley, cooked 28.22 2.26 0.44

Beans, Nuts

. % Carbohydrates % Protein % Total Fat
Peanut 21.26 13.50 22.01
Pecans, dry roasted 22.33 7.97 64.60
Almonds, dry roasted 24.17 16.33 51.60
Pistachio, dry roasted 27.53 14.93 52.82
Cashew nut, oil roasted 28.52 16.15 48.21
Soy Bean, roasted 33.56 35.22 25.40
Lentils, boiled 20.14 9.02 0.38
Lima beans, boiled 20.89 7.80 0.38
Baked Beans, boiled 20.51 4.79 0.45
Peas, boiled 21.11 8.34 0.39
Kidney Beans, boiled 22.41 9.13 0.09
Pinto Beans, boiled 25.65 8.21 0.52
Navy Beans, boiled 26.31 8.70 0.57
Garbanzo (chick-pea), boiled 27.41 8.86 2.59

12.5 FRUITS A nice day in spring, cool water

. % Carbohydrates % Protein % Total Fat
Strawberries 7.02 0.61 0.37
Watermelon 7.18 0.62 0.43
Grapefruit, raw 8.41 0.69 0.10
Melon, raw 8.36 0.88 0.28
Papaya, raw 9.81 0.61 0.14
Orange Juice 10.40 0.70 0.20
Peaches, raw 11.10 0.70 0.09
Apricots, raw 11.12 1.40 0.39
Apple Sauce 11.29 0.17 0.50
Raspberries, raw 11.57 0.91 0.55
Guava, raw 11.80 0.82 0.60
Cherries, red, raw 12.18 1.00 0.30
Pineapple, raw 12.39 0.39 0.43
Cranberries, raw 12.68 0.39 0.20
Blackberry, raw 12.76 0.72 0.39
Plums, raw 13.01 0.79 0.62
Blueberry 14.13 0.67 0.38
Pears, raw 15.10 0.39 0.40
Apple, raw 15.25 0.19 0.36
Mango, raw 17.00 0.51 0.27
Grapes, raw 17.15 0.63 0.35
Figs, raw 19.18 0.75 0.30
Banana, raw 23.43 1.03 0.48

6.25 VEGETABLES A Chilly Day in Winter, Chilly Cold Water

. % Carbohydrates % Protein % Total Fat
Watercress, raw 1.29 2.30 0.10
Spirulina, seaweed 2.42 5.92 0.39
N. Zealand Spinach, raw 2.50 1.50 0.20
Cucumber, raw 2.76 0.69 0.13
Squash, zucchini, raw 2.90 1.16 0.14
Pumpkin Flower, raw 3.28 1.03 0.07
Nopales (cactus) raw 3.39 1.28 0.12
Lettuce, raw 3.50 1.30 0.30
Spinach, raw 3.50 2.86 0.35
Radishes, raw 3.59 0.60 0.54
Celery, raw 3.65 0.75 0.14
Cilantro, raw 4.34 2.02 0.48
Asparagus 4.54 2.28 0.20
Tomato, raw 4.64 0.85 0.33
Mushrooms 4.65 2.09 0.42
Mustard Greens, raw 4.90 2.70 0.20
Cauliflower, raw 5.20 1.98 0.21
Brocolli, raw 5.24 2.98 0.35
Cabbage, raw 5.43 1.44 0.27
Jalapeño Pepper, raw 5.91 1.35 0.62
Eggplant, raw 6.07 1.02 0.18
Turnips, raw 6.30 0.90 0.10
Parsley, raw 6.33 2.97 0.79
Pumpkin, raw 6.50 1.00 0.10
Serrano Pepper, raw 6.70 1.74 0.44
Epazote, raw 7.44 0.33 0.52
Okra, raw 7.63 2.00 0.10
Onions, raw 8.63 1.16 0.16
Brussel Sprouts, raw 8.96 3.38 0.30
Soybean, sprouted, raw 9.57 13.09 6.70
Carrots, raw 10.14 1.03 0.19

0 ANIMAL ORIGINA freezing day in Winter, Water Freezes

. % Carbohydrates % Protein % Total Fat
Beef, top round 0.00 36.12 4.00
Chicken, breast 0.00 31.02 3.57
Finfish, Tuna 0.00 29.97 1.22
Cheese, Gruyere 0.36 29.81 32.34
Pork, Ham, extra lean 0.00 18.49 4.56
Cheese, Cottage, non-fat 1.85 17.27 0.42
Egg Yolk, raw 1.78 16.76 30.87
Egg, whole, hard boiled 1.12 12.58 10.61
Egg White, raw 1.03 10.52 0.00
Gelatin, dry powder, unsweetened 0.00 85.60 0.10
Yogurt, plain, whole milk 4.66 3.47 3.25


Isn't That Amazing?!!
Isn't That Amazing?!!


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Table of Contents | Consult with Ellis Toussier (re: Good Nutrition, Anti-Aging Therapies) | Diabetes Made Simple | The Glucose Theory of Aging | Assess Your Pancreas... | The Anti-Aging Anti-Diabetes Diet... | The Carbohydrate Thermometer | 10 Typical Glucose Tolerance Test Results | Hb-A1c to Mean Plasma Glucose Conversion Table | The Best of Rejuvenation | A Message From Mexico... | Face to Face with Ellis Toussier (interview) |
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The information provided on this site is provided for illustration purposes only and does not represent a proposal or specific recommendation. As a word of caution, the information presented cannot possibly substitute for competent medical advice. My treatment of health issues is general and specific to me, and is not intended as a comprehensive discussion of all relevant issues. Your health and mine will vary to some extent, and the applicability of what you decide with your doctor will depend upon your individual circumstances. If you have a particular question about the information presented, you can send me an e-mail and I will try my best to help you.


Copyright, Ellis Joseph Toussieh-Ades Bigio-Antebi: This page created Jan, 2002